Instruction
Use the right golf fitness program at the right time
The kettlebell swing (above) is an exercise that can be utilized in all three seasons. It is designed to condition the core, lumbar spine, lower body and most importantly engage the dynamic pelvic thrust, a movement that the body performs at impact. Try 4 sets of 20 with a 20-pound kettlebell for in-season workouts.*
Welcome to the golf season. We are setting up our weekend with golf and turning our attention before and after work (and sometimes during work) to golf. But what happened to the fitness program that you were on earlier this season? Oh yeah, I know, you don’t want those muscles to get tight and fatigued when you are planning on playing golf later on in the week.
If you’re worried about getting tight and fatigued from your in-season golf workout, you are doing the right fitness training, but it’s at the wrong time. What you need to know is that golfers, like other athletes, must understand the training cycles and what to do in each cycle.
Golf is just like any other sport; it has training cycles to maximize performance. And many of the best golfers in the world split their golf training into three cycles depending on the season: off-season, pre-season and in-season training.
Off-Season Training
In the offseason, which is usually November to January for golfers who live in climates with cold winters, the goal is to increase strength throughout the total body. This is where we want to do lifts like deadlifts, squats, bench presses, push presses and Olympic lifts. These are considered compound exercises and are designed to utilize more than one muscle group to perform the movement. The goal with these exercises is to stimulate strength. To effectively do this, the weight must be heavy enough (75-to-90 percent of one max rep) and the rep range should be between three-to-five reps. This will encourage the muscles to get stronger with minimum growth. This form of training should be completed with two-to-three minutes of recovery and three-to-five sets per exercise.
Rory McIlroy sees fitness as an important part of his golf game and the numbers prove it. Since the 2010, he has increased his average clubhead speed on the PGA Tour more than 4 mph to 120.73 mph, 10th best on the PGA Tour. Not bad for a golfer who stands only 5-feet 10-inches and weighs 160 pounds.
Two times per week with an active recovery day (cardiovascular training like treadmill, bike or elliptical trainer for 60 minutes at 75 percent maximum heart rate) between training days as well as stretching should also be included. Remember, for golf, we are not trying to get bigger, but stronger, so we need to make sure we are training right for our sport.
Doing training programs designed for other sports will not benefit us 100 percent in the sport of golf. For example, when the creator of CrossFit, one of the U.S.’s hottest fitness programs, was asked if CrossFit will make people better runners his reply was:
“Crossfit will make you a better CrossFitter. If you want to be a better runner then you need to do more running and exercises for running.”
CrossFit will benefit one’s strength and endurance, but it will not transfer 100 percent into your performance on the course.
Pre-Season Training
The lung press (above) is an exercise done in the preseason that is designed to condition the quads, stretch out the hip flexors and engage the core (abs, internal and external obliques and the lumbar). Try 3 sets of 15 with a 10-pound kettlebell.
The second cycle in the golfer’s training program is the preseason, which occurs between February and April. In this phase, you want to reduce your strength training and start the conditioning phase. This is where we increase the rep range to 12-to-20 reps per exercise. This form of training will allow us to maintain most of the strength that we created in the offseason, but most importantly it will increase muscle endurance.
Remember, this is golf we’re playing, so having a max bench press of 315 pounds for a one-rep max will not help you on the back nine when your muscles are fatiguing and your game is going downhill. This is where you need the muscles to be conditioned and to be able to transfer power just like it did on the first hole.
This routine should be done with two-to-three sets and a minute or two of recovery time, and it should be done two-to-three times per week. You can also add isolation exercises (ones that concentrate on one muscle during the movement) like bicep curls, side lateral and front lateral raises and triceps extensions to help strengthen the particular muscles that are weak and need some attention.
In the recovery days, increase your stretching to increase your range of motion, which is critical in having an efficient golf swing (stretching is done throughout all training cycles). You should also start doing movement patterns that mimic the motion of golf to prepare the body and neuromuscular system (the muscles of the body collectively and the nerves supplying them for better mind-muscle connection) to transfer power in the proper motion. By doing movement patterns that mimic the motion of the golf swing, you’ll improve your ability to make a correct, repeatable movement pattern and that will translate directly into your golf swing.
Let’s take a closer look the movement patterns for golf. A good example of a movement pattern that transfers coordination, sequences and conditioning to the muscles used in the sequential movement that transfers directly into golf is an exercise called 90’s. In this exercise, you stand parallel to a platform and jump up in an explosive manner and fire your hips to land on the platform while turning 90 degrees. You want to land in an athletic position (shown in the video below) to absorb the impact into the muscles of the lower body and not your knees. Step off and repeat 10 times on each side.
[youtube id=”AWifUTK2PJA” width=”620″ height=”360″]
When doing this exercise, you want to move in a sequential manner, i.e. the lower body moves first, and then the upper body moves. This is the proper kinematic sequence of the golf swing for power and consistency. Second, you will strengthen and condition your glutes to engage and fire your pelvis in the same manner as the golf swing. This is an exercise that some of the tour players are doing, but on a much higher platform.
In-Season Training
The squat press (above) is an exercise performed in the preseason and during the season to condition the core and lumbar spine. It will also engage stabilizing muscles in the lower body when it is done on an unstable functional board. Try 3 sets of 15.
The third and final cycle is the one we are beginning now, the in-season cycle. This season typically starts in mid-March (we are just starting this now in my home state of Michigan because of a long winter) and ends around September. In this cycle, many golfers are practicing and playing two-to-four times per week, and we need to utilize the off days to stretch more to maintain full range of motion. In this cycle, we are not trying to create strength or growth. Creating strength requires muscles to be stimulated through the use of intense and heavy resistances. Thus, large muscles need 48 hours to recover and small muscles need 24 hours to recover.
Trying to play or practice within those 48 hours will be unproductive because of tight, sore muscles. This is the training cycle that we need to do only movement patterns to continue to train the neuromuscular system to maintain the correct motion of an effective swing. Please understand that the movement patterns are designed to create the proper motion and to condition the muscles that are associated as closely as possible to the golf swing. These movement patterns are designed to create a repeatable movement with the proper sequence being the lower body first, then the upper body and finally the acceleration of the hands and arms into impact. This is the movement that you want to happen automatically so you can concentrate on your swing mechanics and targets. They do not take the place of playing and practicing, which is still the primary way to lower your score. They are designed to get your body moving efficiently and effectively for creating consistency, accuracy and distance as well as reducing injury and fatigue.
Here is a video that shows how I use movement patterns as a workout. It starts out with lower body concentration, upper body concentration and then total body in golf posture.
[youtube id=”OGagQ-SJAoc” width=”620″ height=”360″]
*Make sure that you consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition and to independently determine whether to perform, use or adapt any of the information.
If you have never taken an exercise class, it is important that you learn to use the correct techniques from a qualified instructor.
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Some call the image on the left laid off, but if you are hitting a fade, this could be a perfect backswing for it! Same for across the line for a draw! Stop racking your brain with perceived mistakes and simply match backswing to shot shape!
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My golf learning began with this simple fact – if you don’t have a fundamentally sound hold on the golf club, it is practically impossible for your body to execute a fundamentally sound golf swing. I’m still a big believer that the golf swing is much easier to execute if you begin with the proper hold on the club.
As you might imagine, I come into contact with hundreds of golfers of all skill levels. And it is very rare to see a good player with a bad hold on the golf club. There are some exceptions, for sure, but they are very few and very far between, and they typically have beat so many balls with their poor grip that they’ve found a way to work around it.
The reality of biophysics is that the body moves only in certain ways – and the particulars of the way you hold the golf club can totally prevent a sound swing motion that allows the club to release properly through the impact zone. The wonderful thing is that anyone can learn how to put a fundamentally sound hold on the golf club, and you can practice it anywhere your hands are not otherwise engaged, like watching TV or just sitting and relaxing.
Whether you prefer an overlap, interlock or full-finger (not baseball!) grip on the club, the same fundamentals apply. Here are the major grip faults I see most often, in the order of the frequency:
Mis-aligned hands
By this I mean that the palms of the two hands are not parallel to each other. Too many golfers have a weak left hand and strong right, or vice versa. The easiest way to learn how to hold the club with your palms aligned properly is to grip a plain wooden ruler or yardstick. It forces the hands to align properly and shows you how that feels. If you grip and re-grip a yardstick several times, then grip a club, you’ll see that the learning curve is almost immediate.
The position of the grip in the upper/left hand
I also observe many golfers who have the butt of the grip too far into the heel pad of the upper hand (the left hand for right-handed players). It’s amazing how much easier it is to release the club through the ball if even 1/4-1/2″ of the butt is beyond the left heel pad. Try this yourself to see what I mean. Swing the club freely with just your left hand and notice the difference in its release from when you hold it at the end of the grip, versus gripping down even a half inch.
To help you really understand how this works, go to the range and hit shots with your five-iron gripped down a full inch to make the club the same length as your seven-iron. You will probably see an amazing shot shape difference, and likely not see as much distance loss as you would expect.
Too much lower (right) hand on the club
It seems like almost all golfers of 8-10 handicap or higher have the club too far into the palm of the lower hand, because that feels “good” if you are trying to control the path of the clubhead to the ball. But the golf swing is not an effort to hit at the ball – it is a swing of the club. The proper hold on the club has the grip underneath the pad at the base of the fingers. This will likely feel “weak” to you — like you cannot control the club like that. EXACTLY. You should not be trying to control the club with your lower/master hand.
Gripping too tightly
Nearly all golfers hold the club too tightly, which tenses up the forearms and prevents a proper release of the club through impact. In order for the club to move back and through properly, you must feel that the club is controlled by the last three fingers of the upper hand, and the middle two fingers of the lower hand. If you engage your thumbs and forefingers in “holding” the club, the result will almost always be a grip that is too tight. Try this for yourself. Hold the club in your upper hand only, and squeeze firmly with just the last three fingers, with the forefinger and thumb off the club entirely. You have good control, but your forearms are not tense. Then begin to squeeze down with your thumb and forefinger and observe the tensing of the entire forearm. This is the way we are made, so the key to preventing tenseness in the arms is to hold the club very lightly with the “pinchers” — the thumbs and forefingers.
So, those are what I believe are the four fundamentals of a good grip. Anyone can learn them in their home or office very quickly. There is no easier way to improve your ball striking consistency and add distance than giving more attention to the way you hold the golf club.
More from the Wedge Guy
- The Wedge Guy: Golf mastery begins with your wedge game
- The Wedge Guy: Why golf is 20 times harder than brain surgery
- The Wedge Guy: Musings on the golf ball rollback
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Not the dreaded headcover under the armpit drill! As if your body is defective and can’t function by itself! Have you seen how incredible the human machine is with all the incredible feats of agility all kinds of athletes are accomplishing? You think your body is so defective (the good Lord is laughing his head off at you) that it needs a headcover tucked under the armpit so you can swing like T-Rex?
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Dave
Jun 20, 2014 at 2:56 pm
Awesome article Dave, I love your pointing out the timing issues – I think it is a Key Point – so many amateurs go out to play but don’t take these issues into consideration. Way to go my Friend – Way to go!!! Cheers!
Dave Davis
Jun 19, 2014 at 9:25 pm
I would like to say thank you to all for your comments. Feedback is important to me so that i can provide value added articles that provides information that could help your performance in the game of golf.
Thanks again
sam
Jun 19, 2014 at 4:38 pm
Great stuff. This is kind of articles that should be posted on golfwrx. If I can see more of these kind of articles on this site, I would become a faithful follower of golfwrx. Keep it coming
Zak Kozuchowski
Jun 19, 2014 at 4:54 pm
Thanks for the feedback, Sam! We’re on the lookout for more qualified golf fitness professionals, and plan to publish more stories like this in the future.
Dave Davis
Jun 19, 2014 at 9:18 pm
Thanks Sam. I am currently working on the next article on golf fitness. check it out in a few weeks. I think you will enjoy the next one as well.
Morris
Jun 19, 2014 at 8:02 am
This is a very informative article that golfers of all calibers can utilize to help their game.
zman
Jun 18, 2014 at 9:23 pm
Great article. This is the type of information needed to help golfers increase the ability to perform better on the course.
Joel
Jun 18, 2014 at 6:35 pm
As a non golfer (but one who can hit the ball decently) I truly agree with this article. As a recreational golfer but one who has always exercised, I can see the difference when I’m exercising and my ball striking compared to when I don’t exercises on a regular basis.
Great article
Steve
Jun 18, 2014 at 4:21 pm
This is the future of golf. If you are not exercises you will be left behind. Enough said
Tom Leger
Jun 18, 2014 at 4:20 pm
This article is very helpful and well written. Dave Davis is an exceptional resource on so many levels. He is amazing and inspirational. Looking forward to his next article.
J. Evans
Jun 17, 2014 at 2:54 pm
Thanks Dave for the information about cycling the training. I love the heavy compound exercises, but, timing is everything.
Looking forward to the exercises you recommend to use during the active golf season, and in particular, anything that helps increase clubhead speed!!!
Also, is it OK to incorporate kettlebells into a workout program each of the three days of training throughout the week?
Thanks.
Dave Davis
Jun 17, 2014 at 9:40 pm
Hey Jeff – Yes it is definetly a great exercise to incorporate. Doing it 3 times per week is really great for core, lumbar, pelvic and gluteus work. You can also do wood-chops which would incorporate the internal and external obliques which are very important for the golf swing. The key is to use a lighter weight and rep range should be 15-30 reps. Again, we are in-season training so we want more muscular conditioning for endurance.
Sherman
Jun 17, 2014 at 1:05 pm
Golf fitness is the way to increase perfomance on the course. Hitting 1000 balls will not make you stronger. You have to hit the gym. If golf fitness was not good then the pros would not be doing it at the rate that their doing now.
Great article Dave
keith
Jun 17, 2014 at 12:51 pm
Great article. If any golfer thinks that golf fitness isn’t needed they are dead wrong. Dave knows what he is talking about and the post by golf nerd really quantifies what is said. Even interesting is that this study was done in 2007. Just to show you we are behind in knowledge.
Herman D.McCord
Jun 16, 2014 at 9:14 pm
Very good article on fitness that should help any golfer’s game.When I feel better I play better and my confidence is extended through the course.
lhm
Jun 16, 2014 at 1:29 pm
Great article. Timing properly at the proper time will help performance in the sport as well as the auxiliary benefits.
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Malcolm
Jun 15, 2014 at 4:31 pm
Dave is the man! A lot of great information. Too much to take in all at once but will be referencing this article a lot for the future.
It’s easy to lose focus in the gym. This is a great article to remember the purpose of training and keep on a tight goal oriented schedule.
I Look forward to more great articles from Dave
Siegel Clore III
Jun 15, 2014 at 1:14 pm
I play on the Publinx Team with Joe Hooks and he is killing the ball this year. Last year he was 5-10 longer than me, now he is knocking it 15, 20 & sometimes 30 yards by me. Obviously, he did something right in the off season… I will be in touch for some fitness advice/sessions
Dave Davis
Jun 15, 2014 at 4:19 pm
Hey Siegel, you have witnessed what golf fitness training can do for you. Get in this off season so we can bridge that gap between you and Joe.
Thanks
Tom Stickney
Jun 14, 2014 at 8:07 pm
Anything one does to become stronger, faster, better can do nothing but help your golf game. Great article. Thx.
Momo
Jun 14, 2014 at 7:20 pm
What happens if you play year round? I live in Southern Ca
Dave Davis
Jun 14, 2014 at 8:00 pm
Hey Gary, even though you play year round there is a period of time in your season where your not playing competition golf. During that time you would utilize the off season cycle to train for strength. For you, this cycle would be shorter where the other 2 cycles would become longer.
Thanks
Golf Nerd
Jun 14, 2014 at 7:00 pm
AN EIGHT-WEEK GOLF-SPECIFIC EXERCISE PROGRAM IMPROVES PHYSICAL CHARACTERISTICS, SWING MECHANICS, AND GOLF PERFORMANCE IN RECREATIONAL GOLFERS.
LEPHART, SCOTT M.; SMOLIGA, JAMES M.; MYERS, JOSEPH B.; SELL, TIMOTHY C.; TSAI, YUNG-SHEN
Collapse BoxAbstract
The purpose of this study was to determine the effects of an 8-week golf-specific exercise program on physical characteristics, swing mechanics, and golf performance. Fifteen trained male golfers (47.2 +/- 11.4 years, 178.8 +/- 5.8 cm, 86.7 +/- 9.0 kg, and 12.1 +/- 6.4 U.S. Golf Association handicap) were recruited. Trained golfers was defined operationally as golfers who play a round of golf at least 2-3 times per week and practice at the driving range at least 2-3 times per week during the regular golf season. Subjects performed a golf-specific conditioning program 3-4 times per week for 8 weeks during the off-season in order to enhance physical characteristics. Pre- and posttraining testing of participants included assessments of strength (torso, shoulder, and hip), flexibility, balance, swing mechanics, and golf performance. Following training, torso rotational strength and hip abduction strength were improved significantly (p = 0.05). Torso, shoulder, and hip flexibility improved significantly in all flexibility measurements taken (p = 0.05). Balance was improved significantly in 3 of 12 measurements, with the remainder of the variables demonstrating a nonsignificant trend for improvement. The magnitude of upper-torso axial rotation was decreased at the acceleration (p = 0.015) and impact points (p = 0.043), and the magnitude of pelvis axial rotation was decreased at the top (p = 0.031) and acceleration points (p = 0.036). Upper-torso axial rotational velocity was increased significantly at the acceleration point of the golf swing (p = 0.009). Subjects increased average club velocity (p = 0.001), ball velocity (p = 0.001), carry distance (p = 0.001), and total distance (p = 0.001). These results indicate that a golf-specific exercise program improves strength, flexibility, and balance in golfers. These improvements result in increased upper-torso axial rotational velocity, which results in increased club head velocity, ball velocity, and driving distance.
(C) 2007 National Strength and Conditioning Association
Nate
Jun 14, 2014 at 12:01 pm
I applaud your effort and mentioning the big 3, as well as the press and Oly lifts… There is so much carry over into all sports with these. That being said, periodization is a dinosaur in training when compared to other training styles-why bust your tail for 3/5 months to gain strength for your drive to lose it all in “preseason” and in season…? Because that is what will happen when you transition into those higher rep ranges. Further, your quoting a goal of not to get big or tight in lifting. Do you really think the average person reading this article has the genetic makeup this to happen or the training discipline to experience this growth? Not happening…
Scott Barnaby
Jun 14, 2014 at 11:38 am
Great information, laid out in a good sequence Nd easy to understand. Keep up the good work and I look forward to additional articles and posts.
nick
Jun 14, 2014 at 8:07 am
Very informative article Dave! My question is is there a place to find or a list of exercises that fall into each season? There’s a couple listed for each, but should there be more to each workout?
Dave Davis
Jun 14, 2014 at 11:21 am
Hey Nick, glad you asked. I’m currently working on that and should have it completed and up on my website within 30 days. Check on my website in 2 weeks and I will have a basic in season training plan posted. http://www.pgfperformance.com
momo
Jul 10, 2014 at 11:37 am
what do you recommend for someone who lives in warm climated and plays year round?
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Gary Jones
Jun 13, 2014 at 11:27 pm
The first time i tried the kettlebell I wrecked my back for two weeks, so I’d suggest having a trainer watch you the first time to make sure it’s done right.
Dave Davis
Jun 14, 2014 at 12:51 am
So true Gary. A qualified trainer is worth their weight in gold. That is why I finished the article with,
“If you have never taken an exercise class, it is important that you learn to use the correct techniques from a qualified instructor”.
The cost of a good trainer is less than the time you would lose if you do the exercise the wrong way and get injured.
John
Jun 13, 2014 at 7:05 pm
To quickly address the uninformed, if one were to look at the movement that goes into a golf swing, and see the physical demands required to swing a club at maximum velocity! I find it baffling that any individual, even the uninformed would think physical preparation is unnecessary! I personally am not a golfer, but I did stay in Holiday Inn express last night! JJ seriously though I commented on this article for a reason, I am a physical therapist and anyone golfing in my opinion should prepare for the activity (golf) in a proactive manner! Certainly you’re amount of play and goals should be considered in said program! So if you would like to optimize you’re game with physical conditioning, and remain injury free I would say study up on gold fitness! Also for uninformed Gentleman, check out some Gray Cook lectures or Google FMS!
Dave Davis
Jun 14, 2014 at 12:55 am
Thanks John. Gray Cook is the Man! I have attended numerous courses that he has taught as well as purchased all of his books. Functional Movement Patterns is the way to being injury free and increasing performance.
Micah
Jun 13, 2014 at 5:05 pm
Wonderful article! very informative . Thank you !
Jim Eathorne
Jun 13, 2014 at 4:43 pm
This past Memorial Day I celebrated my 2nd year working out with Dave. We have performed virtually every segment of the training system described. Unfortunatly that weekend I broke my toe and have been unable to work on any of the in-season excerise the past two weeks but I’m really looking forward to getting back into it after the 4th of July. Dave is a dedicated fitness professional and certifiable golf nut following Dave’s advice has helped my perform better on the golf course with minimal injury.
Dan
Jun 13, 2014 at 3:56 pm
Good read thanks for the well written information.
Darrell Burks
Jun 13, 2014 at 3:52 pm
Great discussion
I will stop the heavy stuff during the season
Thats
Tatnai
Jun 13, 2014 at 3:36 pm
Wow. Sounds kinda complicated. I think I’ll just go find a trainer…
Al Zara
Jun 13, 2014 at 3:16 pm
Dave Davies is my current trainer that helps me with my severe back injury and playing golf at the same time. The reverse spine angle that I use to do was destroying my already injured back. After training with Mr. Davies for two months, I noticed that main thing about my game is I don’t get as tired and my back is not bothering as much. I can finally say I can play 26 holes of golf back to back and be just fine!
CCSPINSTUDIO
Jun 13, 2014 at 2:54 pm
Having an establish fitness program for golf is important. If a golfer is not working out in the off season when it is time to golf their bodies will “protest more ” than if they did workout in the off season. My recommendation is to incorporate the proscribe golf fitness program and incorporate pilates to strengthen the golfers overuse muscles.
Dave Davis
Jun 13, 2014 at 5:06 pm
You are so correct with incorporating Pilates for strength as well. Pilates is a true core builder and the core is the bases for power for golfers and all athletes.
Thanks
Kristian
Jun 13, 2014 at 2:23 pm
Thank you for explaining the different fitness programs and when to use them. Very helpful. Great article!
Delores
Jun 14, 2014 at 9:45 pm
Wonderful article ! Very interesting information. I like pro golf fitness !
Joe
Jun 13, 2014 at 12:40 pm
Fact remains that most touring professionals & top amateurs with high ball striking consistency are maintaining a weekly golf specific workout regimine. Great article.
Dave Davis
Jun 13, 2014 at 5:25 pm
As a golf performance coach I am proud to see 4 of my clients qualifying and playing in the Michigan Open this week. Your dedication and hard work is truly paying off. Thanks Joe and congratulations to you for shooting a 66 to qualify and congratulations to Joe J, Johnny, and Max.
pinhigh27
Jun 13, 2014 at 12:07 pm
Golf-specific fitness is a joke and anyone involved in the industry knows it. Really disappointed in this article. All any golfer should do, is train the compound lifts, do a mobility routine like limber 11 and then add accessory movements at their choice. Compounds are by and away the most important. Take any athlete that does a “golf-specific” training program and show me how impressive their mobility or muscle is. Hint: It’s not going to be anything phenomenal.
pinhigh27
Jun 13, 2014 at 12:50 pm
That doesn’t validate whether or not it’s efficacious. By that same logic, no discoveries are ever made and whatever is currently used is “good enough.” Golf is a sport/game (take your pick) where little physical fitness is required to play even at the highest level. However if someone is going to work on their fitness, they might as well do something worthwhile. It’s not like golf is some extremely specific anatomical motion. There’s no reason for a golfer to train different than any other athlete.
Bill
Jun 13, 2014 at 4:45 pm
To each his own beliefs, valid or not.
Not too much is worse than seeing people who are terribly misinformed by what must their choice.
Hope to soon see your article on why golf fitness is invaluable.
pinhigh27
Jun 13, 2014 at 10:40 pm
Show me how it is valuable… Look at any athletic activity, then compare it to the golf swing. There’s nothing magical about the golf swing. Again, show me an athlete that trains in a “golf-specific” manner that has impressive mobility or strength and I’ll show you 100 that train compound lifts like that.
People want to re-invent the wheel. Nearly all organized forms of athletics require similar body movements.
Show me a single pub-med study that validates instability training or rotational training in this context. Seriously, if you can, I’ll order the full-text articles for you.
Look at the bodies of the golfers of the past and please tell me that it requires physical fitness. It doesn’t. That doesn’t mean it’s pointless to exercise for golf, it just shows that clearly there isn’t some specific exercise regimen to do to enable one to reach fast speeds. The same principles that make someone athletic are valid in golf…
Show me one research study that backs up the contents of this article besides the part regarding compound lifts. Rotational exercises that mimic the golf swing? That’s actually been shown to negatively affect form and thus smash factor in amateurs as well as touring pros. Instability? All that’s shown is a limited ability to elicit stimulation of musculature, with less proprioception demanded than using heavier loads on stable surfaces. Finally, soreness should never be a factor for a trained athlete. After 1-2 weeks of similar movement patterns with increasing loads, there should be little to no soreness, and definitely no tightness. These only happens when an athlete messes up their form while struggling to complete a lift and injures themself. Any mobility problems should be taken care of by actually addressing the problem(such as using a mobility routine, like Limber 11) rather than just not doing anything.
If you want to re-invent the wheel, you have to have some sources along the way. I’d love to see a single study that contradicts what I’ve said.
The dude
Jun 14, 2014 at 4:51 am
In a word…idiot
momo
Jul 10, 2014 at 11:40 am
You bring up some valid points. Couldn’t hurt your game to be in better shape though.