News
The 4 most important factors in golf fitness
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.
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.
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
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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Tour Photo Galleries
Photos from the 2024 Zurich Classic of New Orleans
GolfWRX is live on site this week at the Zurich Classic of New Orleans for the PGA Tour’s one-and-only two-man team event.
As usual, general galleries, WITBs, and pullout albums — including some pretty spicy custom putters and headcovers — await your viewing.
Be sure to check back for more photos from the Big Easy, as we’ll continue to update this page with additional galleries throughout the week.
General Albums
- 2024 Zurich Classic – Monday #1
- 2024 Zurich Classic – Monday #2
- 2024 Zurich Classic – Tuesday #1
- 2024 Zurich Classic – Tuesday #2
WITB Albums
- Alex Fitzpatrick – WITB – 2024 Zurich Classic
- Austin Cook – WITB – 2024 Zurich Classic
- Alejandro Tosti – WITB – 2024 Zurich Classic
- Davis Riley – WITB – 2024 Zurich Classic
- MJ Daffue – WITB – 2024 Zurich Classic
- Nate Lashley – WITB – 2024 Zurich Classic
- James Nicholas – WITB – 2024 Zurich Classic
- Kevin Streelman – WITB – 2024 Zurich Classic
- Rasmus Hojgaard – WITB – 2024 Zurich Classic
- Tom Whitney – WITB – 2024 Zurich Classic
- SangMoon Bae – WITB – 2024 Zurich Classic
- Daniel Berger – WITB – 2024 Zurich Classic
- Rory McIlroy – WITB – 2024 Zurich Classic
- Russ Cochrane – WITB – 2024 Zurich Classic
- Aldrich Potgieter – WITB – 2024 Zurich Classic
Pullout Albums
- MJ Daffue’s custom Cameron putter – 2024 Zurich Classic
- Cameron putters – 2024 Zurich Classic
- Swag covers ( a few custom for Nick Hardy) – 2024 Zurich Classic
- Custom Bettinardi covers for Matt and Alex Fitzpatrick – 2024 Zurich Classic
- Doug Ghim’s custom Cameron putter – 2024 Zurich Classic
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News
Morning 9: Tiger’s TGL teammates | Woosnam’s criticism of Cantlay | Rory’s return to tour policy board
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News
Tour Rundown: Six-pack of tourneys follows Masters
Brazil and Texas were kindred souls this week, at least when it came to weather. Both regions experienced torrential delays, and three tournaments were held up. The LPGA, PGA Tour Americas, and PGA Tour Champions were compelled to reduce play or work extra holes into Sunday. As if that weren’t enough, South Carolina and the PGA Tour fell victim to nature’s wrath, with lightning postponing the conclusion of the event to Monday.
The year’s first women’s major championship was celebrated in Texas. The Chevron is gaining a bit of tradition in its second year after relocation. This year’s event culminated in the continued coronation of the game’s current best. The Korn Ferry Tour saw a top-twenty performance from a 15-year old amateur, while the second event of the week on the big tour found a winner in the Dominican Republic. Six events is more than a handful, so let’s get right to it, with this week’s (delayed) Tour Rundown.
LPGA @ Chevron Championship: Korda corrals second major title
The winter of 2022-2023 seems so distant for current Nelly Korda. A mysterious ailment sapped all of her energy, just as the world appeared to have finally emerged from the pandemic. We never quite secured the complete information that we desired, but no one can say that any of us deserved to know more than Nelly wished to share. One thing is for certain: Nelly Korda has returned to top form, and the world number one golfer is at least one level above anyone else on tour.
Korda began her 2024 campaign with a January victory in the Drive One Championship. In her next start, in March, she continued her assault on the record books, with a win at the Se Ri Pak. She won again the following week, at the Ford, then defeated Leona Maguire in the final match at the T-Mobile Match Play, for a fourth consecutive victory. Would the increased hype around a major championship have an impact on her game? Well, no.
Korda began play at the Chevron Championship with a score of 68. She trailed Lauren Coughlin by two after 18 holes, but caught her with a second-round 69. Coughlin would ultimately tie for third spot with Brooke Henderson. Henderson played with Korda on day four, but the middle third of the round was her undoing. Making a late move was Maja Stark. House Stark closed with birdies at 17 and 18 to reach 11 under par. Both Korda and Strak played the final three days in identical numbers: 69 each day.
Korda held a firm hand on the tournament over the course of the final day. She stood minus-four for the round through ten holes, before a bit of sloppy play made things competitive again. Bogeys at 11 and 15 opened the door a wee bit for Stark. Korda was equal to the test, however, and closed stylishly with birdie at 18.
Safely around the green on the 72nd hole
Watch @NellyKorda‘s historic finish now on NBC! pic.twitter.com/1zaAYtbaCz
— LPGA (@LPGA) April 21, 2024
PGA Tour 1 @ RBC: Scottie, so hottie!
Nelly isn’t the only golfer on fire, although Scottie Scheffler still has a ways to go to match her. Scheffler proved this week that he has a game for all courses. After winning comfortably at lengthy Augusta National, Scheffler shifted gears and game to the wee Sea Pines course, and won again. That’s two weeks in a row for the man from New Jersey/Texas, so let’s learn how he did it.
Scheffler totaled 69 on day one, and found himself six shots behind leader J.T. Poston. Scheffler revealed that his teacher, Randy Smith, would tell him that he didn’t need to be the best 15 year-old; just the best 25 year-old. It was easy, then, to play the long game and consider all 72 holes, instead of just 18. Scheffler improved to 65 on Friday, and then went even lower on Saturday. His 63 moved him to the top of the board, and caused the golfverse to wonder if Scheffler would win for a second consecutive week.
Sunday saw all the chasers fall away. Scores between 70 and 72 from Patrick Rodgers, Collin Morikawa, and Sepp Straka meant that others would need to seize the day, if Scheffler were to do more than coast. Wyndham Clark and Justin Thomas each moved inside the top five with fourth-round 65s, but no one ever got close enough to the world number one. The win was Scheffler’s 10th on tour, and made him the betting favorite for next month’s PGA Championship at Valhalla.
Scottie Scheffler can save par from just about anywhere.
Including the water ?
(Presented by @CDWCorp) pic.twitter.com/RUqL2sBrr9
— PGA TOUR (@PGATOUR) April 22, 2024
PGA Tour 2 @ Corales Puntacana: Baton Boy claims 8th Tour triumph
If you’ve ever seen Billy Horschel toss a club, you know that he doesn’t do so in anger. More likely is a calculated, soaring arc, paired with a look of fractured disbelief, followed by a quick catch of the cudgel. Ergo, Baton Boy. This week on the island of Hispaniola, the native of Grant, Florida, outworked and outhustled everyone else on Sunday. Horschel gathered seven birdies and an eagle, on the way to a 63 and a 23-under par total.
The former Florida Gator zipped past the four golfers in front of him, and left the remaining field in the rear-view mirror. Horschel’s round was two shots better than anyone else, and moved him two shots ahead of third-round leader Wesley Bryan. One of the famed Bryan Brothers, Wes closed with birdie at the last to post a 68 that would have won the week on any other day.
Walking it in with a fist pump ?@BillyHo_Golf is 9-under on the day and leads by two @CoralesChamp. pic.twitter.com/N6rjL1GGGA
— PGA TOUR (@PGATOUR) April 21, 2024
Korn Ferry Tour @ LeCom Suncoast: It’s Widing in extra holes
Miles Russell probably won’t have to serve detention for ditching class on Thursday and Friday. The high school freshman made his KFT debut, survived the 36-hole cut, and toyed with a top-ten finish. He ultimately tied for 20th at 14-under par, six shots behind the three co-leaders. My guess is that Epstein’s Mom will write him a note, and he’ll get a pass. By finishing top-25, Russell earned a spot in next week’s event. Yikes!
Back to the top of the board. Patrick Cover, Steven Fisk, and Tim Widing all found their way to the magic number of -20. Fisk made birdie at the last, after bogeys at 16 and 17. Cover had three bogeys on the back nine, but a birdie at 14 was enough to get him to overtime. Widing was plus-one on the day through four, but played interstellar golf over the final 14. Six birdies moved him from Russell-ville to extra time.
The trio scurried to the 18th tee, where Cover drove into a fairway bunker. He was unable to reach the green with his approach, made bogey, and exited the overtime session. Widing and Fisk returned to the final deck once more, and matters were resolved. Fisk was unable to convert a long par putt, and Widing (pronounced VEE-ding) tapped in for his first KFT title.
The feeling of relief when you know you won. ???
Tim Widing is now a champion on the #KornFerryTour. pic.twitter.com/K0vgiZ21UG
— Korn Ferry Tour (@KornFerryTour) April 21, 2024
PGA Tour Americas @ Brasil Open: Mr. Anderson finds a way
Golf is a funny game. Matthew Anderson held a lead with one round to play. He made six pars on Sunday, and sprinkled the rest of his card with birdies and bogeys. In complete contrast, Ollie Osborne played consistently on the day, posting four birdies and zero bogeys. Connor Godsey was not far off Osborne’s pace, with seven birdies and but two bogeys on the scorecard. So, of course, Matthew Anderson won by a stroke over Osborne and Godsey.
Not how, but how many, is another one of those platitudes that we all learn early on. Despite five bogeys through his first 14 holes, Anderson summoned the defiant grit to make birdie at the 71st and 72nd holes. After making deuce at the penultimat hole, Anderson’s swerving effort at the last looked as if it should miss low, but it had enough pace to stay inside the hole and fall for a closing four at the par-five finisher.
Birdie-birdie finish to secure the ?
Mississauga-native Matthew Anderson is your 69th ECP Brazil Open Champion. pic.twitter.com/ONE8hIUjeS
— PGA TOUR Americas (@PGATOURAmericas) April 21, 2024
PGA Tour Champions @ Invited Celebrity: Broadhurst stands tall
What do you call a tournament that begins on Friday, takes Saturday off, and finishes on Sunday? Fortunate is one adjective to use. A weather system moved through Texas this weekend, and made a mess of things in Irving. After Thomas Bjorn signed for 64 on day one, rain and all things counter-productive moved through the Las Colinas resort, ensuring that Saturday would be nothing more than a rest day. When Sunday arrived, conditions had improved, and the game was on. Bjorn was unable to preserve his Friday magic, although he did record a 70 for -8. He finished in a third-place tie with Y.E. Yang.
David Toms, the 2001 PGA Championship victor, presented Sunday’s low round, and moved to 10-under par. Toms made one mistake on the day. He lived in the rough on the 9th hole, ultimately making bogey. The rest of the day was immaculate, as seven birdies came his way, resulting in a six-under par 65. Only one golfer was able to surpass Toms, and that was Paul Broadhurst.
Broadhurst nearly matched Toms for daily honors. His mistake came early, with bogey at the second. He bounced back with eagle at the third, and added three more birdies for 66 and 11-under par. Over his first three seasons on the Tour Champions, Broadhurst won five times, including two major titles. His fifth win came in 2018, making this win his first in six years. A long time coming, for sure, but well earned.
Looking at the hole is working for @PBroadhurstGolf ?
He leads by one after a clutch birdie on 15 @InvitedCC. pic.twitter.com/S0rhcVwaeE
— PGA TOUR Champions (@ChampionsTour) April 21, 2024
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harry
Dec 6, 2018 at 12:52 am
“….golf fitness…”…. sounds like an oxymoron when applied to 95% of all golfers worldwide… lol
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.
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.
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??
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.
ogo
Dec 5, 2018 at 12:21 am
Golden information for gearheads who love their clubs and ignore their pathetic bodies.
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.
the dude
Dec 4, 2018 at 4:17 pm
nice ad for gravity fit……ha!