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The 4 most important factors in golf fitness

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This article is co-written with Jenna Peanasky, Strength and Conditioning Coach at Iowa State University. Jenna has been working with the Cyclones mens and womens golf teams for the past 4 seasons.

One of the best things about being a support staff member with golf is that the sport has embraced the holistic approach of training and sees that to improve your golf game means taking care of your body. Staying healthy is crucial, and staying on top of your physical training by addressing weaknesses and improving upon strengths is key to a long successful career throughout college and beyond. Gone are the days when the strength coach simply writes a program that everyone blindly follows, now programs are individualised to fit the exact needs of the sport and the athlete.

The physical attributes required to play good golf are widely debated, and rightly so when such a vast array of body types have been successful in the sport over the years. Outlined below are what we as trainers working with elite (PGA Tour) and sub-elite (college) golfing athletes, consider to be most important factors in training college golfers:

Posture

Posture is such a significant piece in the golf swing from start to finish, which is why it is such an important aspect in our training. In all aspects of our training we focus on having awareness of where our body is in space and making sure our athletes are able to maintain posture throughout their movements without unnecessary compensations. A key contributor to that approach in the past couple of years has been introducing the GravityFit equipment to our gym and pre golf warm ups. It’s specifically designed to bring awareness to posture and train endurance in the muscles responsible for holding us in good form.

Using the GravityFit TPro to train golf set up and movement patterns

Common postural tendencies for golfers are to go into an excessively rounded set up position, known as C-posture; or to have an exaggerated arch in the low back, known as S-posture. I have found that if a golfer carries these tendencies in their golf setup, they also appear in the gym. We aim to be right in between these postures and maintain a neutral spinal curve. One area of posture that sometimes gets overlooked is head position. All of the time a college golfer spends studying, reading, or sitting on their phone promotes a forward carry of the head, so when in the gym we aim to avoid this at all times and bring awareness to an upright tall posture through the head and neck.

Movement Efficiency & Mobility

Before adding weight to exercises, we make sure the athlete has solid technique whilst performing a wide variety of gym movements. We can start by asking, “Does the athlete have the ability to squat, hinge, lunge, push and pull correctly?” Starting at the feet, we look for a stable base and a strong connection with the ground during movement. Can the athlete maintain a strong connection or is there instability? Everything we do starts from the feet, therefore instability here may cause issues up the chain. Next we move to the hips, does the athlete have the ability to hinge and maintain their posture effectively? Can they create separation between their lower body and upper body? The ability to hinge and disassociate the upper and lower body are key elements in the golf swing so it is important that our athletes have the awareness and ability to perform these movements in the gym extremely well.

Post session mobility work is a non-negotiable!

Movement efficiency and mobility go hand in hand. Knowing the difference between an athlete having a restriction due to a lack of mobility, or if the inability to perform a movement comes from a lack of skill and/or understanding is important. We strive to look at the body holistically and evaluate movement at the ankle, hip, lumbar spine, thoracic spine, and shoulders. Using a collaborative approach with coaches, athletic training staff, physical therapists, and massage therapists allows us to all have a better understanding of each athlete and their individual needs. Communicating with the entire staff allows us to make sure that we are all on the same page to help our athletes improve as a whole.

Jeremiah Hales has provided an invaluable service as a consulting physical therapist to the Iowa State golf programs. Jeremiah conducts his custom design golf specific physical assessments on the players twice a year. These screenings provide very in-depth and specific information about the player’s stability, posture, mobility and movement efficiency. That information is like gold for the coaching and fitness staff, it helps us prioritise gym workouts, technical training and practice set up for the player. Jeremiah is also a fan of the GravityFit equipment and uses it his assessments and also in the prescription of individualised exercise programs for the players. Click here for his explanation of how and why he uses the equipment with Cordie Walker from Golf Science Lab

Hinging effectively whilst maintaining posture

Core Stability & Glute Strength

Back injuries are one of the most common issues among golfers. Our goal is to address this from the start by making sure we have stability through the entire core. Golf is a very rotational sport, so our core work focuses predominantly on anti-extension, anti-flexion and anti-rotation. At specific times of year we may incorporate some rotational work, but since these athletes are getting this every day at practice, we benefit more from strengthening the core through stability and creating a rock solid pillar.

The ability to properly activate the glutes is also extremely important. Proper glute firing ensures that the body reduces compensation and minimizes stress on the back. I have seen athletes present with glutes that do not activate well, yet they appear extremely strong through their gym movements. These athletes are compensating and not performing these movements optimally for sport. Once we address these compensations and the athlete learns to properly activate their glutes, they are much stronger than before and put themselves in a better position to avoid injury.

Strength & Power

Golfers must create, transfer and absorb their own force, which can put a lot of stress on the body. Developing strength is like putting on the armour to help protect the body against injury. Moving in all planes of movement and focusing on developing a strong posterior chain is very important. A well rounded program includes a wide variety of movements, including squats, hinges, single leg movements, pushes, pulls, carries, and core exercises. Varying these and incorporating them throughout the year at different intensities and volumes have given us exceptional results in keeping our athletes strong, powerful, and healthy.

Having a strong foundation of strength is the key to developing power. Once a base of strength has been set we work to translate this into power in different planes of movement by increasing the rate of force production. We do this by using various approaches including jumps, medicine ball throw variations, and using accommodating resistance such as chains and bands (see Cam Smith example below). Just like the varying types of movements we use for strength work, we vary our methods based on the time of year and individual needs of each player.

Approach to training

Having a collaborative approach with all members of the staff allows us to look at each athlete from various perspectives to ensure we aren’t missing anything. We have the coach explaining what they are working on in their swing, we have the athletic trainer and physical therapist performing evaluations and prescribing individualized exercises to improve weaknesses. We also have a massage therapist who sees the players regularly to address any soft tissue issues or restrictions. Then there is the strength coach who will write a training program that will help each student-athlete become the best version of themselves through improving in the key areas detailed above.

By working with every member of the staff and taking a holistic and collaborative approach we can all work together and share information to create a better program and plan for each student-athlete.

Click here for more information on the featured GravityFit Equipment

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Nick Randall is a Strength and Conditioning Coach, Presenter, Rehab Expert and Massage Therapist contracted by PGA Tour Players. Nick is also a GravityFit Brand Ambassador. He is working with them to help spread their innovative message throughout the golf world and into other sports.

9 Comments

9 Comments

  1. harry

    Dec 6, 2018 at 12:52 am

    “….golf fitness…”…. sounds like an oxymoron when applied to 95% of all golfers worldwide… lol

  2. Dr. Ozy

    Dec 5, 2018 at 3:58 pm

    Most men who attempt to play golf have bloated pot bellies and seem to think that a new set of clubs or a magical tip will make them into “golfers”. If your belly is pregnant with fat the most athletic thing you can do is to reduce weight, not attempt to swing a golf club.

  3. coastieyaker

    Dec 5, 2018 at 12:08 pm

    this type of article is getting really old, really fast.
    How many more articles are going to be written, only for the reader to discover it is merely click bait for some ill-conceived training product?

    This article was wasteful and provided this reader nothing of substance.

  4. Bofhus

    Dec 5, 2018 at 7:40 am

    Oh no, another video of quarter squats being used to demonstrate “fitness”

    • sebas

      Dec 6, 2018 at 8:22 am

      I noticed that as well. Why not full depth??

  5. Under the roof

    Dec 5, 2018 at 7:23 am

    Nick,
    Congrats on the program, in my opinion you’re definitely headed down the right path. You might add a bosu ball to the “core and glute strength” exercises. By standing, on an unstable bosu ball (one foot), and performing the various strength and rotational exercises with bands, weights or just body weight, you will intensify the movements.
    One other aspect of the training you might add into the routine is a vinyasa yoga class. Strength, flexibility, balance and a few minutes to clear the mind of all the garbage, is great for golf.

  6. ogo

    Dec 5, 2018 at 12:21 am

    Golden information for gearheads who love their clubs and ignore their pathetic bodies.

  7. TLW

    Dec 4, 2018 at 8:13 pm

    The majority of people would benefit much more by following a simple workout program like the 5×5 or anything they can stick with. That information is free, btw.

  8. the dude

    Dec 4, 2018 at 4:17 pm

    nice ad for gravity fit……ha!

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Morning 9: (People’s) Champion Golfer of the Year | BK on J.B.’s pace of play | Xander vs. R&A? | Portrush triumphant

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By Ben Alberstadt (ben.alberstadt@golfwrx.com; @benalberstadt on Instagram)

July 22, 2019

Good Monday morning, golf fans.
1. Champion Golfer of the Year
Look, you watched Shane Lowry win The Open by six strokes, holding his never to improve by upon the margin he started Sunday at Portrush with by two. No need to recap that. Instead, let’s check out some of the fantastic writing inspired by Lowry’s hoisting of the Claret Jug.
For example, this passage from Tom English at BBC Scotland…
  • “…The 16th is infamous around here. It’s called Calamity Corner for a reason. Lowry, though, was in a place where nothing could hurt him. He was kicking for home and preparing for victory. Still a steely focus, still in his bubble. It’s impossible to know if Lowry heard it, but on his way to the 16th tee a Northern Irishman shouted out at him: “You’re doing us proud, Shane.” Us.”
  • “Through the sunshine of Saturday and the brutality of Sunday, Lowry was serenaded. He wasn’t south or north, he wasn’t Catholic or Protestant, he was Irish. He was their guy. He was the one they transferred all their passion and all their love to when Rory McIlroy exited on Friday.”
  • “Through Lowry, they united. And it was powerful. Back in the worst days of The Troubles, the people trying to build bridges were always horribly undermined by those trying to blow them up. The badness always got more projection than the goodness.”
2. Lowry’s day in the sun was windy, rainy for pretty much everyone else
Digest’s Dave Shedloski…”The final round of the 148th Open Championship will be remembered for Shane Lowry’s fairytale victory and the sordid horror stories that many of his pursuers will recall with strains of bemusement and bewilderment.”
  • “Royal Portrush was as mendacious as advertised on Sunday after three days of general hospitable appeasement. All it took was a strafing wind out of the southwest – the wind most oppressive on the Dunluce Links – to provide the kind of necessary accouterment.”
  • “…It’s not that the weather that moved in over the Causeway Coast and Glens was more severe than anything most competitors had seen before. But as Russell Knox explained after shooting a 77: “We’ve played in worse rain. We’ve played in more wind. But it was on the biggest stage on a demanding course. So everything is kind of highlighted.”

Full piece.

3. BK won’t blame J.B. 
Per Golfweek’s Steve Dimeglio Koepka (who finished tied for fourth after a final-round 74) had this to say about his exceedingly deliberate playing partner…”J.B. had a rough day. J.B. is a slow player. I know it’s difficult with the wind, but I didn’t think he was that bad today,” Koepka said. “I thought he was all right. There were times where I thought it was slow. There’s a lot of slow guys out here.”
  • “What I don’t understand is when it’s your turn to hit, your glove is not on, then you start thinking about it, that’s where the problem lies. It’s not that he takes that long. He doesn’t do anything until his turn. That’s the frustrating part. But he’s not the only one that does it out here.
  • “But like I said, it wasn’t that bad today, it really wasn’t. It was slow, but it wasn’t that bad for his usual pace. It was relatively quick for what he usually does.”
4. Leaning on Bo
Golfweek’s Dan Kilbridge…”Lowry needed someone to talk to Sunday afternoon.”
  • He knew he was lucky to escape the first hole without significant damage, dropping just one shot to Tommy Fleetwood by making a bogey putt of significant length. All afternoon he held his lead, and all afternoon thoughts persisted about how bad it would hurt to see it slip away in front of his countrymen. Some of them were faces he recognized from back home in Clara, County Offaly.”
  • “Enter caddie Brian ‘Bo’ Martin.”
  • “He was unbelievable today,” Lowry said. “He kept on my back all day, kept talking to me, he kept in my ear. I kept on telling him now nervous I was, how scared I was, how much I didn’t want to mess it up. All I could think about was walking down 18 with a four- or five-shot lead. And lucky I got to do that.”
5. John Bradley’s bad Sunday
Golf Channel’s Jay Coffin…”Holmes began the final round in third place and in the penultimate group with Brooks Koepka. He shot a final-round 87, seven shots worse than any other player, and tied for 67th place, beating only three players who made the cut.”
  • “The first shot of the day flew left off the first tee and into the internal out of bounds. He reloaded and opened with a double-bogey 6.”
  • “By the time Holmes made the turn, he shot 41 and was well out of contention. But the next nine holes were much, much worse than the previous nine.”
  • “Holmes, 37, made triple bogey on the par-4 11th hole, then followed it with a double bogey on the par-5 12th. After two more bogeys over the next four holes, he closed with consecutive double bogeys on the final two holes to shoot a second-nine 46 and a 16-over 87.”
6. A relatable champion
Golfweek’s Eamon Lynch…”Only his exquisite command of a golf ball distinguishes Shane Lowry from any Irishman you’d get from central casting. He is a dry wit, is fond of a pint, is colorful with his language, is devoted to his family and is a stranger to the gym. He looks like a man more likely to be guarding the Claret Jug than having his name engraved on it, but he’s undeniably a man you’d want to be drinking from it with.”
“Lowry grew up just 130 miles from Royal Portrush, a journey of four hours across Ireland’s backroads and, crucially, the U.K.’s border. That’s why Lowry can escape the yoke that has often been draped on the shoulders of Northern Irish natives who make a name in the world beyond. Unlike Rory McIlroy, he need not navigate the binary bigotry of Northern Ireland, and isn’t asked to declare an allegiance, Irish or British. In a place consumed with identity, he is someone fans can simply identify with.”
7. Take us back to Portrush!
So pleads Golfweek’s Forecaddie...
“After all, players have given their thumb’s up, as The Man Out Front’s colleague Alistair Tait reported. And R&A officials on site all seemed giddy about the venue, openly gushing about ticket sales and mostly pulling off a successful operation. The club members, other than having their phones ring off the hook with golfers wanting to experience one of golf’s best courses, struck TMOF as quite pleased they hosted and sounded ready for another.”
  • “Golf architect Martin Ebert, the club’s consulting architect who was doing his best to take in the proceedings in between congratulations for deftly touching up H.S. Colt’s design, told The Forecaddie that meetings this week will determine what went well and what needs work. Topics may include adjustments to Ebert’s new 7th hole, the internal out of bounds that killed Rory McIlroy’s week and a few other intriguing restorative elements held back from the pre-2019 preparations.”
8. Xander vs. the R&A?  
ICYMI: Xander remained unhappy over the weekend about his (driver’s) failed test (he did delete a couple of tweets on the subject though)…
Geoff Shackelford…”At issue: Who went public or even leaked news of Schauffele’s Callaway Epic driver failing a COR test for “spring like effect”?
  • “Schauffele says it was the R&A, host this week and one of two governing bodies in golf. But assembled media and fans were unaware of the issue until the world No. 11 spoke following Friday’s second round. While there were rumblings of failed tests on the grounds, according to Schauffele, within the “traveling circus” of pro golf the failed test was known. One player jokingly heckled Schauffele, and he blames the R&A.”
  • “It is an unsettling topic,” Schauffele said. “I’ve been called a cheater by my fellow opponents. It’s all joking, but when someone yells ‘cheater’ in front of 200 people, to me it’s not going to go down very well.”
9. Other golf stuff!
On the LPGA Tour…(AP report)Cydney Clanton and Jasmine Suwannapura ran away with the Dow Great Lakes Bay Invitational on Saturday, shooting an 11-under 59 in best-ball play for a six-stroke victory.
  • At the PGA Tour’s alternate event, the Barbasol Championship, Jim Herman fired a final-round 2-under 70 for a one-stroke win over Kelly Kraft.
  • Kristoffer Ventura won on the Korn Ferry Tour.

 

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Not even gaoth and basiteach could stop Lowry’s march to the Open Championship

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In Gaelic, gaoth is wind, and basiteach is rain. Don’t ask for a pronunciation lesson, however. Neither of those elemental forces offered much opposition to Shane Lowry, in his essentially, wire-to-wire victory in the 148th playing of the Open Championship.

10 years after he won the Irish Open, as an amateur no less, at Baltray, Lowry came to Royal Portrush and held off Tommy Fleetwood to win his first major championship.

We’ve identified 5 keys to victory, and are pleased to relate them below. It was a glorious week in Portrush, and our return should not be too far off in the future.

1. The atmosphere

In Scotland, it’s the craic; in Ireland, it’s the shebeen. That wondrous, celebratory mood that transcends age, weather, and any conceivable obstacle. Lowry withstood a short, missed putt in 2009, and here he was again, a decade later, in similar circumstances. Eager to lay away the burden of his 2016 US Open loss to Dustin Johnson, Lowry breathed in the environment with enthusiasm. Eschewing a Saturday evening of monastic contemplation, he and his caddie went out for a pint or two. It was the craic and the shebeen that carried him on its shoulders, to victory.

2. The quick starts

There was no doubt that Brooks Koepka’s caddie, Ricky Elliott, had much experience going round the Portrush. Trouble was, Brooks didn’t. His putting abandoned him for four straight days. In complete contrast, Lowry appeared to make every roll in site, until Sunday. By then, no one was making putts. Have a glance at these starts for the burly Lowry:

  • Thursday: -2 through 7
  • Friday: -5 through 8
  • Saturday: -2 through 7
  • Sunday: -2 through 7

Never once did he get off with a struggle. 11-under par each day, heading to the back nine, was a whale of an advantage. Many will point to the glorious birdies he made over a closing hole or two, but it was that knowledge that the outward half was his, that doubtless buoyed his spirits.

3. Grace while scrambling

It would be fitting that, in some dialectal variation of a communication system, the word Lowry or a derivative, meant Big man with soft hands. His driving was exquisite all week, but in order to secure birdies, he needed to chase it on here, bump it on there, flop it on here, and roll it up there. The launch pad made no difference: short grass, thick stuff, or sand. Lowry was on point from start to finish. If it were a Ryder Cup year, the European captain would doubtless search for a partner for the Irish Hagrid. As it is, they have plenty of time to figure out how to use this latest weapon.

4. Consistently great play

Not once all week did Lowry make a fortunate bogey. Even as he gave a shot or two away  (8 bogies in total, 5 in the final round) he was never on the brink of disaster. Near as the cliffs and the causeway were for some, Lowry never dance along gravity’s edge. The entirety of the week was an artisan’s master class. Fortunate us, we have the video to review, to review what Lowry taught us in real time.

5. The fan support

There’s a difference between atmosphere and fan support. Atmosphere is for the fans, and can distract the player if he allows it. Support needs nor writing nor speech; it is felt by the intended recipient and utilized to will shots toward their target. After Clarke, McDowell and McIlroy gave evidence that they would not challenge for the title of Champion Golfer of the Year, Lowry became a de facto Ulsterman. And why not? County Westmeath borders County Cavan, and the later is one of the 3 non-Northern Ireland counties of Ulster. There was great affection and appreciation for each competitor this week, but a special warmth was reserved for the eventual champion.

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5 things we learned on Saturday at The Open Championship

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On Saturday, the Royal and Ancient announced that tee times would be moved up on Sunday, in anticipation of, well, British Open golf weather. Cue head scratch and chin stroke. At least the organizers didn’t opt for split tees or some other, silly-American addition to the game. On Saturday, we again watched the ebb and flow of Royal Portrush. The “strike early and hold on late” mantra that has characterized this tournament.

On Saturday, we marveled at one man’s near-mastery of this wondrous, Harry Colt design, whose absence from the Open Championship rota must never be repeated. To limit ourselves to five things learned is lamentable, but it is both burden and duty. Accordingly, here are the 5 things that we learned from Saturday’s 3rd round of the Open Championship.

1. European golf fans are marvelous, while American ones have much to learn

“Ole, ole ole ole” is the most supportive thing you can hear on a golf course. Not bah-bah-black sheep, err, booey, not mashed potatoes. Today, the “ole” was replaced with “Lowry,” in tribute to the Irish champion. There is community in European events, and much as they want their golfer to win, they support everyone who plays proper golf. There will be no appeal here to the wags who insist on cementing their unfortunate place in history as burdensome; instead, we tip our cap to the great golfing fans of Northern Ireland, who carry all who compete on the wings of appreciation.

2. Shane Lowry is happy to dream a dream

Don’t wake him just yet, thank you very much. Another 24 hours of this hypnagogic state will suit him well. The Irishman had 8 birdies on Saturday, for 63 and 197. He has 19 birdies and a mere 3 bogeys on the week. He sits at 16 shots below par, 4 clear of his nearest pursuer. No, it’s not over. It has barely begun. Royal Portush has shown that it will cede a low score to great golf, so a 62 is not out of the realm of the possible.

In truth, perhaps a dozen golfers have a chance, but you would be challenged to find a better selection of challengers. Justin Rose, Danny Willett, Tommy Fleetwood and Lee Westwood are four Englishmen who would love to lift the Claret jug in triumph on Sunday. Brooks Koepka, J.B. Holmes and Rickie Fowler represent the American contingent who hope to spirit the trophy away to a distant shore. And lest we forget, the young Spaniard, Jon Rahm, continues to take steps toward the highest echelon of championship golf. Above them all sits Lowry, current occupant of the Iron Throne. He has lost a final-round lead in a major event before. Sunday will give him a chance to demonstrate all that he has learned in the interim.

3. Brooks Koepka blueprints major championship golf

Speaking of Koepka, he’s still here. He birdied 17 and 18, just as viewers and fans were convinced that this tournament had left his domain. Only the envious and the haters (cousins to the envious) find fault with his golf game. They attempt to marginalize his skill set, focusing in desperation on his power, calling him one dimensional. In truth, we haven’t yet seen his best. He has reached -9 with a B+/A- effort at best. If the cylinders that fired for Lowry on Saturday, find their way to Koepka’s engine on Sunday, he will claim the title. It’s not possible to say that confidently nor currently about any other golfer than him.

 

4. Tommy Fleetwood will have his major opportunity on Sunday

The Englishman did what he needed to do on Saturday, to secure the coveted pairing with Lowry in round 4. Fleetwood made 5 birdies on the day, and didn’t threaten to make worse than par. The only difference between his round and that of the leader, was his concluding run of 6 pars. Reverse hole 15-17, and Fleetwood sits at -15, while Lowry resides at -13. Fleetwood has been accurate as a laser this week, and he will need to repeat that performance from both tee and fairway, to give himself a chance at victory.

5. What will the weather bring?

Wind, for one thing. For three days, competitors have dictated the shape of their shots. On Sunday, that right will not be theirs. Winds from the left, from the right, from every possible angle, will demand that golfers play shots low, under and through the gusts, to reach their targets. Rain, for another thing. The moisture will thicken the rough, allowing balls to drop deep into the native grasses. It will cause shots to squirt sideways, perhaps down a ravine, perhaps worse. If what is predicted, comes to pass, we’re in for an entirely-new tournament over the final 18 holes.

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