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Research shows 5 main benefits of strength training for golf

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To finally end the myth that strength training is bad for golfers, I researched and analyzed over 130 scientific studies.

This way, the next time a sports commentator wants to criticize a golfer for “working out too much,” there is hard evidence to push back with.

The full research on strength training for golf goes into the details of all the cited studies, but there are five main takeaways that you should be aware of.

The research showed that strength training helps golfers

1. Get more distance on their drives and iron shots

What was impressive about the research was that it was consistent. All golfers saw significant increases in drive distances from strength training. The age, level of competition, physical fitness, and training experience of golfers didn’t matter.

General, maximal, and explosive strength of golfers are directly correlated with driving distance. Meaning traditional, full-body strength training routines are simple and effective options.

The research showed that core and grip strength was incredibly important as well. Multiple studies found that they have a direct correlation with greater drive, iron, and carry distance.

One study actually put it to the test in elite Korean golfers. One group did core training only for eight weeks while the other did the same core training with strength training of the non-dominant arm. The first group saw their drive distance improve by 4.8 percent and the second improved by 10.9 percent. Further highlighting the importance of these two critical muscle groups.

2. Develop a faster, stronger, and more explosive swing

There is a wide range of variables that determine the overall power of your swing.

The research showed that over 6-12 weeks of strength training golfer’s significantly developed their:

  • lead arm speed and acceleration
  • clubhead speed
  • total rotational power, force, and velocity

What is interesting is that many studies favored non-specific strength training over golf-specific forms of training.

For example, an 18-week study had groups of golfers spend preseason training either doing golf-specific strength training or traditional strength training.

Both groups saw significant improvements. Except, the traditional strength training group saw greater improvements in driving distance and swing speed.

3. Improve performance on the green, distance control, and accuracy

One interesting benefit of working out is that you gain greater control of your muscles and body. That is because engaging your muscles in this way helps to improve neuromuscular function and proprioception.

Two factors that empower golfers to more effectively control their body movement and the amount of power put into each swing.

This is why when two professional golfers spent six weeks of strength training, they were able to improve their accuracy by 3.3 and 5.07 meters respectively.

Additionally, when D1 collegiate golfers trained for 11 weeks, they experienced an impressive 29.6 percent improvement in putting distance control.

On top of this, studies demonstrated that golfers having greater muscle strength and endurance were connected with having a shorter 1st putt distance.

Altogether, you are more likely to put the ball on the green, have shorter putts, and leave the ball closer to the hole if you don’t hit your first putt.

4. Maintain and improve flexibility

Many people still believe that working out with weights is going to make you inflexible, like some muscle-bound bodybuilder.

This belief is unfounded. That is because studies have shown that strength training not only maintains flexibility, but it also improves it significantly.

In fact, strength training outperformed static stretching and was just as effective as flexibility training at maintaining and improving flexibility.

5. Reduce the chance of golf-related injuries

60 percent of professional golfers and 40 percent of amateur golfers experience an injury each season.

Due to the level of torque and stress put on the body from the golf swing, the most common injuries are in the shoulders, elbows, wrists, and lower back.

Studies have shown that strength training is able to reduce sport-specific injuries by as much as 33 percent. It also reduced the chance of injuries from overuse, which is common in golf, by 50 percent.

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5 Comments

  1. geohogan

    Mar 14, 2020 at 11:16 am

    Ball speed is directly related to efficiency of the kinematic sequence, not muscle power.

    The source of power in the golf swing derives from rotation of the torso.
    Clubhead speed from the kinematic sequence is dependent upon deceleration of proximal resulting in acceleration of the distal. eg deceleration of the torso, results in acceleration of the arms. Deceleration of the arms results in the acceleration of the golf club. The arms and club are levers, with wrists being free hinges.

    There are countless examples of excessive strength training, muscle building resulting in physical injury, primarily lower back problems. Just as putting a NASCAR engine in a VW jetta, creates imbalance, so does excessive upper body muscle over burden the tiny portion of the spine fused to the pelvic basin.g

    eg Tiger Woods, Rory McIlory, Jason Day, etc etc. Soon to follow Bryson?

  2. Jifmoli

    Mar 9, 2020 at 5:32 am

    Will find out soon enough, as I just joined a gym again after many years of neglect. I believe it though, as when I started golf in 2011, and was going to the gym regularly and I hit it longer with old clubs than I can now with modern distance clubs despite that my swing mechanics are much better now.

    I do believe that stretching is important especially upper and lower body rotation, as traditional weightlifting does not really incorporate that. So I will maintain my short yoga routine.

  3. Brandon

    Mar 8, 2020 at 11:11 am

    I’m 38 and can bench 300lbs and deadlift 415. My flexibility has gone way downhill as my upper body has grown and I can no longer get to parallel or beyond in my backswing. Although I’m much stronger now than I was in my early 20’s, I’ve probably lost about 10 yards with my driver.

    • Prime21

      Mar 9, 2020 at 11:31 am

      Get your #’s, specifically your Attack Angle. I would wager a guess that it is negative and that it what is robbing you of your distance more than anything. Change that # to positive and you’ll get your 10 yards back + in no time!

      • geohogan

        Mar 14, 2020 at 12:58 pm

        Damage to soft tissue by excessive weight lifting, can permanently damage proprioception, leading to repeated injury. eg Tiger Woods.
        There is no “good as new” when it comes to proprioception.
        Are you willing to risk it all by bulking up for a few extra yards, short term?

        “How Can Proprioception Be Impaired?
        An injury, such as a torn ACL or a strained Achilles tendon, damages the soft tissue where the proprioceptors are located. Damaged tissues do not function normally and thereby resulting in a loss of proprioception. This loss of proprioception can lead to:

        The recurrence/chronicity of an acute injury
        Joint damage over time, such as tendinopathy and arthritis”

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19th Hole

Vincenzi’s LIV Golf Singapore betting preview: Course specialist ready to thrive once again

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After another strong showing in Australia, LIV Golf will head to Sentosa Golf Club in Singapore looking to build off of what was undoubtedly their best event to date.

Sentosa Golf Club sits on the southern tip of Singapore and is one of the most beautiful courses in the world. The course is more than just incredible scenically; it was also rated 55th in Golf Digest’s top-100 courses in 2022-2023 and has been consistently regarded as one of the best courses in Asia. Prior to being part of the LIV rotation, the course hosted the Singapore Open every year since 2005.

Sentosa Golf Club is a par 71 measuring 7,406 yards. The course will require precise ball striking and some length off the tee. It’s possible to go low due to the pristine conditions, but there are also plenty of hazards and difficult spots on the course that can bring double bogey into play in a hurry. The Bermudagrass greens are perfectly manicured, and the course has spent millions on the sub-air system to keep the greens rolling fast. I spoke to Asian Tour player, Travis Smyth, who described the greens as “the best [he’s] ever played.”

Davis Love III, who competed in a Singapore Open in 2019, also gushed over the condition of the golf course.

“I love the greens. They are fabulous,” the 21-time PGA Tour winner said.

Love III also spoke about other aspects of the golf course.

“The greens are great; the fairways are perfect. It is a wonderful course, and it’s tricky off the tee.”

“It’s a long golf course, and you get some long iron shots. It takes somebody hitting it great to hit every green even though they are big.”

As Love III said, the course can be difficult off the tee due to the length of the course and the trouble looming around every corner. It will take a terrific ball striking week to win at Sentosa Golf Club.

In his pre-tournament press conference last season, Phil Mickelson echoed many of the same sentiments.

“To play Sentosa effectively, you’re going to have a lot of shots from 160 to 210, a lot of full 6-, 7-, 8-iron shots, and you need to hit those really well and you need to drive the ball well.”

Golfers who excel from tee to green and can dial in their longer irons will have a massive advantage this week.

Stat Leaders at LIV Golf Adelaide:

Fairways Hit

1.) Louis Oosthuizen

2.) Anirban Lahiri

3.) Jon Rahm

4.) Brendan Steele

5.) Cameron Tringale

Greens in Regulation

1.) Brooks Koepka

2.) Brendan Steele

3.) Dean Burmester

4.) Cameron Tringale

5.) Anirban Lahiri

Birdies Made

1.) Brendan Steele

2.) Dean Burmester

3.) Thomas Pieters

4.) Patrick Reed

5.) Carlos Ortiz

LIV Golf Individual Standings:

1.) Joaquin Niemann

2.) Jon Rahm

3.) Dean Burmester

4.) Louis Oosthuizen

5.) Abraham Ancer

LIV Golf Team Standings:

1.) Crushers

2.) Legion XIII

3.) Torque

4.) Stinger GC

5.) Ripper GC

LIV Golf Singapore Picks

Sergio Garcia +3000 (DraftKings)

Sergio Garcia is no stranger to Sentosa Golf Club. The Spaniard won the Singapore Open in 2018 by five strokes and lost in a playoff at LIV Singapore last year to scorching hot Talor Gooch. Looking at the course setup, it’s no surprise that a player like Sergio has played incredible golf here. He’s long off the tee and is one of the better long iron players in the world when he’s in form. Garcia is also statistically a much better putter on Bermudagrass than he is on other putting surfaces. He’s putt extremely well on Sentosa’s incredibly pure green complexes.

This season, Garcia has two runner-up finishes, both of them being playoff losses. Both El Camaleon and Doral are courses he’s had success at in his career. The Spaniard is a player who plays well at his tracks, and Sentosa is one of them. I believe Sergio will get himself in the mix this week. Hopefully the third time is a charm in Singapore.

Paul Casey +3300 (FanDuel)

Paul Casey is in the midst of one of his best seasons in the five years or so. The results recently have been up and down, but he’s shown that when he’s on a golf course that suits his game, he’s amongst the contenders.

This season, Casey has finishes of T5 (LIV Las Vegas), T2 (LIV Hong Kong), and a 6th at the Singapore Classic on the DP World Tour. At his best, the Englishman is one of the best long iron players in the world, which makes him a strong fit for Sentosa. Despite being in poor form last season, he was able to fire a Sunday 63, which shows he can low here at the course.

It’s been three years since Casey has won a tournament (Omega Dubai Desert Classic in 2021), but he’s been one of the top players on LIV this season and I think he can get it done at some point this season.

Mito Pereira +5000 (Bet365)

Since Mito Pereira’s unfortunate demise at the 2022 PGA Championship, he’s been extremely inconsistent. However, over the past few months, the Chilean has played well on the International Series as well as his most recent LIV start. Mito finished 8th at LIV Adelaide, which was his best LIV finish this season.

Last year, Pereira finished 5th at LIV Singapore, shooting fantastic rounds of 67-66-66. It makes sense why Mito would like Sentosa, as preeminent ball strikers tend to rise to the challenge of the golf course. He’s a great long iron player who is long and straight off the tee.

Mito has some experience playing in Asia and is one of the most talented players on LIV who’s yet to get in the winner’s circle. I have questions about whether or not he can come through once in contention, but if he gets there, I’m happy to roll the dice.

Andy Ogletree +15000 (DraftKings)

Andy Ogletree is a player I expected to have a strong 2024 but struggled early in his first full season on LIV. After failing to crack the top-25 in any LIV event this year, the former U.S. Amateur champion finally figured things out, finished in a tie for 3rd at LIV Adelaide.

Ogletree should be incredible comfortable playing in Singapore. He won the International Series Qatar last year and finished T3 at the International Series Singapore. The 26-year-old was arguably the best player on the Asian Tour in 2023 and has been fantastic in the continent over the past 18 months.

If Ogletree has indeed found form, he looks to be an amazing value at triple-digit odds.

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Opinion & Analysis

Ryan: Lessons from the worst golf instructor in America

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In Tampa, there is a golf course that boasts carts that do not work, a water range, and a group of players none of which have any chance to break 80. The course is overseen by a staff of crusty men who have succeeded at nothing in life but ending up at the worst-run course in America. However, this place is no failure. With several other local courses going out of business — and boasting outstanding greens — the place is booked full.

While I came for the great greens, I stayed to watch our resident instructor; a poor-tempered, method teacher who caters to the hopeless. At first, it was simply hilarious. However, after months of listening and watching, something clicked. I realized I had a front-row seat to the worst golf instructor in America.

Here are some of my key takeaways.

Method Teacher

It is widely accepted that there are three types of golf instructors: system teachers, non-system teachers, and method teachers. Method teachers prescribe the same antidote for each student based on a preamble which teachers can learn in a couple day certification.

Method teaching allows anyone to be certified. This process caters to the lowest caliber instructor, creating the illusion of competency. This empowers these underqualified instructors with the moniker of “certified” to prey on the innocent and uninformed.

The Cult of Stack and Jilt

The Stack and Tilt website proudly boasts, “A golfer swings his hands inward in the backswing as opposed to straight back to 1) create power, similar to a field goal kicker moving his leg in an arc and 2) to promote a swing that is in-to-out, which produces a draw (and eliminates a slice).”

Now, let me tell you something, there is this law of the universe which says “energy can either be created or destroyed,” so either these guys are defying physics or they have no idea what they are taking about. Further, the idea that the first move of the backswing determines impact is conjecture with a splash of utter fantasy.

These are the pontifications of a method — a set of prescriptions applied to everyone with the hope of some success through the placebo effect. It is one thing for a naive student to believe, for a golf instructor to drink and then dispel this Kool-Aid is malpractice.

Fooled by Randomness

In flipping a coin, or even a March Madness bet, there is a 50-50 chance of success. In golf, especially for new players, results are asymmetric. Simply put: Anything can happen. The problem is that when bad instructors work with high handicappers, each and every shot gets its own diagnosis and prescription. Soon the student is overwhelmed.

Now here’s the sinister thing: The overwhelming information is by design. In this case, the coach is not trying to make you better, they are trying to make you reliant on them for information. A quasi Stockholm syndrome of codependency.

Practice

One of the most important scientists of the 20th century was Ivan Pavlov. As you might recall, he found that animals, including humans, could be conditioned into biological responses. In golf, the idea of practice has made millions of hackers salivate that they are one lesson or practice session from “the secret.”

Sunk Cost

The idea for the worst golf instructor is to create control and dependency so that clients ignore the sunk cost of not getting better. Instead, they are held hostage by the idea that they are one lesson or tip away from unlocking their potential.

Cliches

Cliches have the effect of terminating thoughts. However, they are the weapon of choice for this instructor. Add some hyperbole and students actually get no information. As a result, these players couldn’t play golf. When they did, they had no real scheme. With no idea what they are doing, they would descend into a spiral of no idea what to do, bad results, lower confidence, and running back to the lesson tee from more cliches.

The fact is that poor instruction is about conditioning players to become reliant members of your cult. To take away autonomy. To use practice as a form of control. To sell more golf lessons not by making people better but through the guise that without the teacher, the student can never reach their full potential. All under the umbrella of being “certified” (in a 2-day course!) and a melee of cliches.

This of course is not just happening at my muni but is a systemic problem around the country and around the world, the consequences of which are giving people a great reason to stop playing golf. But hey, at least it’s selling a lot of golf balls…

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19th Hole

Vincenzi’s 2024 Zurich Classic of New Orleans betting preview

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The PGA TOUR heads to New Orleans to play the 2023 Zurich Classic of New Orleans. In a welcome change from the usual stroke play, the Zurich Classic is a team event. On Thursday and Saturday, the teams play best ball, and on Friday and Sunday the teams play alternate shot.

TPC Louisiana is a par 72 that measures 7,425 yards. The course features some short par 4s and plenty of water and bunkers, which makes for a lot of exciting risk/reward scenarios for competitors. Pete Dye designed the course in 2004 specifically for the Zurich Classic, although the event didn’t make its debut until 2007 because of Hurricane Katrina.

Coming off of the Masters and a signature event in consecutive weeks, the field this week is a step down, and understandably so. Many of the world’s top players will be using this time to rest after a busy stretch.

However, there are some interesting teams this season with some stars making surprise appearances in the team event. Some notable teams include Patrick Cantlay and Xander Schauffele, Rory McIlroy and Shane Lowry, Collin Morikawa and Kurt Kitayama, Will Zalatoris and Sahith Theegala as well as a few Canadian teams, Nick Taylor and Adam Hadwin and Taylor Pendrith and Corey Conners.

Past Winners at TPC Louisiana

  • 2023: Riley/Hardy (-30)
  • 2022: Cantlay/Schauffele (-29)
  • 2021: Leishman/Smith (-20)
  • 2019: Palmer/Rahm (-26)
  • 2018: Horschel/Piercy (-22)
  • 2017: Blixt/Smith (-27)

2024 Zurich Classic of New Orleans Picks

Tom Hoge/Maverick McNealy +2500 (DraftKings)

Tom Hoge is coming off of a solid T18 finish at the RBC Heritage and finished T13 at last year’s Zurich Classic alongside Harris English.

This season, Hoge is having one of his best years on Tour in terms of Strokes Gained: Approach. In his last 24 rounds, the only player to top him on the category is Scottie Scheffler. Hoge has been solid on Pete Dye designs, ranking 28th in the field over his past 36 rounds.

McNealy is also having a solid season. He’s finished T6 at the Waste Management Phoenix Open and T9 at the PLAYERS Championship. He recently started working with world renowned swing coach, Butch Harmon, and its seemingly paid dividends in 2024.

Keith Mitchell/Joel Dahmen +4000 (DraftKings)

Keith Mitchell is having a fantastic season, finishing in the top-20 of five of his past seven starts on Tour. Most recently, Mitchell finished T14 at the Valero Texas Open and gained a whopping 6.0 strokes off the tee. He finished 6th at last year’s Zurich Classic.

Joel Dahmen is having a resurgent year and has been dialed in with his irons. He also has a T11 finish at the PLAYERS Championship at TPC Sawgrass which is another Pete Dye track. With Mitchell’s length and Dahmen’s ability to put it close with his short irons, the Mitchell/Dahmen combination will be dangerous this week.

Taylor Moore/Matt NeSmith +6500 (DraftKings)

Taylor Moore has quickly developed into one of the more consistent players on Tour. He’s finished in the top-20 in three of his past four starts, including a very impressive showing at The Masters, finishing T20. He’s also finished T4 at this event in consecutive seasons alongside Matt NeSmith.

NeSmith isn’t having a great 2024, but has seemed to elevate his game in this format. He finished T26 at Pete Dye’s TPC Sawgrass, which gives the 30-year-old something to build off of. NeSmith is also a great putter on Bermudagrass, which could help elevate Moore’s ball striking prowess.

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