71 replies to this topic

[DGA3]

When the golf season ends around here (winter in Central Ohio), I go to the gym and lift weights. However, I get too carried away and lift too heavy, which doesn't help my golf game at all. Plus, as I become more "mature," the lifting is getting hard on my joints.

So, with that in mind, I want to change my off-season routine and focus more on golf conditioning. However, I'm not sure about the best way to approach it.

Should I continue to do certain weight lifting exercises (legs and glutes, for example)? Focus on my core (abs and lower back)? Stretching/flexibility?

What has worked best for you?

I'm looking at You Tube, of course, but there is sooooooo much material out there that it is difficult to cut it down to just a simple 30-60 minute routine.

Thoughts and suggestions would be appreciated!

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[BrianMcG]

Walk, don’t ride.

Stretch, do yoga.

Edited by BrianMcG, 04 February 2019 - 12:38 PM.

[Roody]

I've found better flexibility has helped me the most. I always stretch before and after a workout.

As for working with weights, I don't lift as heavy as I used to. Use a weight that you can do 10-12 reps of for three sets.

As for what areas, I try to focus on glutes, hamstrings, shoulders, hips, and abs.

[bobcat88]

Can't tell you how much doing 25 minutes of yoga everyday has increased my flexibility and core strength. Quick, simple, and as long as you are making sure you don't overdo it or try and get in positions your body isn't capable of, there's nothing you can do wrong.

[Timbo929]

Have you tried DRIVE400?

http://www.golfwrx.c...gram-my-review/

[MelloYello]

Sounds like you're in good shape already. So I have a feel flexibility is probably a good place to start. That can go definitely slip away if you're not careful. If you sit a lot you can end up with everything shortening on your backside: hamstrings, glutes, lower back muscles, etc. That can really limit what you can physical do during the swing.

Also keep in mind that driving pushes you to use more of your lower body strength versus irons and wedges. So don't ignore your lower body. Always keep that a priority.

[Dr. Block]

This really isn't exercise related, but as the season starts approaching, it really helps your feel if you make sure to touch a club every day.  Hit some putts, take some practice swings, chip around the house with a ping pong ball, etc...  

It really helps you hit the ground running when things get going again.  Every single day, touch a club, even if its just to take a quick waggle.

Edited by Dr. Block, 04 February 2019 - 05:50 PM.

[augustgolf]

12 ounce lifts - multiple times a setting

daily

[Markrip]

Strength training on a Bowflex and I rotate between a treadmill and a bike.

[leerob3]

Anything that strengthens your core.  Yoga, Pilates, Tai-Chi....

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[Ryan3773]

On top of all of that... I have found two 5 minutes sessions of chair yoga a day help me stay limber. Just simple stretches that don’t take much

[BottleCap]

Eat less, cut out fried and processed foods, don't drink sugary stuff just water

[BB28403]

Drive for Sho...neys and putt for Dough...nuts

[PepsiDuck]

Mine is: don’t listen to Brandel, et al., who say that lifting heavy is “bad for golf”... I have my personal theories on why heavy weight trainers may struggle with the golf swing, and there’s a pretty straightforward solution, so to speak, that can mitigate the issue.

EDIT: And by “heavy,” I mean relative to your own body’s general abilities and limitations.

Edited by PepsiDuck, 05 February 2019 - 10:27 AM.

[PorscheFan]

I have moved to power and range of motion exercises vs. purely strength.  It helped me gain distance last season.

Here is my current set.  Rather than try to read them off I thought I'd just post my 'wall'.

My only other advice is keep it simple.  Fewer effective exercises are better than a complicated routine that you may find it hard to remember or stick to.

[dalehead]

Assuming you want to play for the rest of your life think long term. The most important muscle in the body is the heart and you need to keep it in shape with a good cardio program. Choose one you like, or do 2 or 3 different ones during the week for some variety. Next is stretching. Don't know how old you are but flexibility will deteriorate dramatically with age unless you do something about it on a daily basis. A general weight training program is the third component. I would keep doing what is working for you. Core, lats, legs, and glutes are most important. Keep in mind, weight training is helpful for golf, but it's in third place behind the other two. Think of the example of Brooks Koepka. We heard about how hard he works out, how he has the body of an NFL linebacker. Well, the photo of him in a thong posted in another forum here showed how wrong that notion was.

[PepsiDuck]

I have a new one: every day is leg day.

[BB28403]

dalehead, on 05 February 2019 - 10:59 AM, said:

Assuming you want to play for the rest of your life think long term. The most important muscle in the body is the heart and you need to keep it in shape with a good cardio program. Choose one you like, or do 2 or 3 different ones during the week for some variety. Next is stretching. Don't know how old you are but flexibility will deteriorate dramatically with age unless you do something about it on a daily basis. A general weight training program is the third component. I would keep doing what is working for you. Core, lats, legs, and glutes are most important. Keep in mind, weight training is helpful for golf, but it's in third place behind the other two. Think of the example of Brooks Koepka. We heard about how hard he works out, how he has the body of an NFL linebacker. Well, the photo of him in a thong posted in another forum here showed how wrong that notion was.

I wish I had never seen that photo.  Oh that reminds me, I need to rinse my eyes with bleach.

[dj*]

Walk 10 miles a week, hit balls three times a week including at least 50 long irons, a good steak mid-week, health food rest of time with a glass or two of vino and you'll be ready to rock.

[hobbes928]

Stretch.

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[Par5overWater]

Yoga is great for staying limber, maintaining core strength, and balance. But like the person stated above that posted all the photos, you have to workout for Power. Flexibility is not meaningless without power, but it's close. There are plenty of power movements that do not necessarily require heavy weights. Incorporate medicine ball throws and slams, jumping variations, and sprints just to name a few things. Chin ups and Push up variations as well. Olympic lifts with proper training and form would be great to include but I'm not sure I would recommend this unless you have an experienced trainer to guide you. This is my recommendation, for someone over 50 I would tweak everything I stated above, but the concepts remain the same.

[Rory4Pres]

All of these things sound awful.  I'm going to maintain my amateur status and go eat some nachos on the couch.

[DGA3]

augustgolf, on 04 February 2019 - 05:51 PM, said:

12 ounce lifts - multiple times a setting

daily

That's my training for the 19th hole.  

[DGA3]

PorscheFan, on 05 February 2019 - 10:36 AM, said:

I have moved to power and range of motion exercises vs. purely strength.  It helped me gain distance last season.

Here is my current set.  Rather than try to read them off I thought I'd just post my 'wall'.

My only other advice is keep it simple.  Fewer effective exercises are better than a complicated routine that you may find it hard to remember or stick to.

Wall.jpg

I like some of the exercise with a ball. I think they would really help.

[DGA3]

I'm going to find some You Tube videos about specific stretching for the golf swing (unless somebody can already direct me to a few)!

[csufman]

Planks and foam rolling. Strengthen the core and pliability.

[PorscheFan]

DGA3, on 06 February 2019 - 09:11 AM, said:

I'm going to find some You Tube videos about specific stretching for the golf swing (unless somebody can already direct me to a few)!

The ginger biscuit has it covered.   What I like about this guy is that he doesn't assume you already have a high level of flexibility:

[legitimategolf]

Deep squats. I like to squat with weight at the gym but also throughout the day to work on flexibility. Titleist Performance Institute discovered what they believe is a correlation between early extension and the inability to perform deep overhead squats. This one basic movement involves flexibility and mobility and strength in so many different parts of the body, so it acts as a pretty revealing diagnostic about general fitness.

http://www.mytpi.com...deep_squat_test

Working on my squat is by far the best thing I have ever done for my swing. I realized how much of my struggles were due to poor athleticism. The swing is not that complicated IMO provided you are physically capable.

[PorscheFan]

legitimategolf, on 06 February 2019 - 01:03 PM, said:

Deep squats. I like to squat with weight at the gym but also throughout the day to work on flexibility. Titleist Performance Institute discovered what they believe is a correlation between early extension and the inability to perform deep overhead squats. This one basic movement involves flexibility and mobility and strength in so many different parts of the body, so it acts as a pretty revealing diagnostic about general fitness.

http://www.mytpi.com...deep_squat_test

Working on my squat is by far the best thing I have ever done for my swing. I realized how much of my struggles were due to poor athleticism. The swing is not that complicated IMO provided you are physically capable.

When I was tested for this I was fine on the ankle mobility and lower body strength, but was abysmal at the upper body aspect, and that's what I've been working on (lat, thoracic spine, and shoulder flexibility.

I just tried the test again and I can actually keep the bar over my head, which is a major improvement.  It's not pretty, but it is a big improvement for me.

Thanks for reminding me of this test!

[sford31]

it helps your muscle imbalances to do single arm/leg exercises.  Think dumbbell benches as opposed to barbell.  And lunges as opposed to squats.  This way if one side is weaker than the other it will have to work harder to complete a set with the same resistance and form, and therefore make more gain until it catches up with the other side.  If you look at a lot of golf specific workout routines I think you will notice this trend.

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