- Re-activating and strengthening the gluteal muscles
- Shoulder instability and rotator cuff issues
- Boost the natural release of anabolic hormones
- Training for power and speed
- Exercise groups in-depth
- Conditioning for golf
- Core training part I: Inner and outer unit
- Effective and safe supplements
- Flexibility/mobility in-depth
- Planes of motion
- Weight loss workouts
- Core training part II: a functional approach
Conditioning for golf
By Bram Swinnen
Body strain and common golf injuries
While golf is considered a low risk sport, research carried out over a two-year period revealed that 60% of the professional golfers and 40% of the amateurs suffered a traumatic or overuse injury while playing golf.
During the swing powerful rotations occur at the low back, hip and knee. Research shows that both in professional and amateur golfers the lower back is subjected to compressive loads greater than eight times body weight. During the downswing compressive forces of up to 4,5 times bodyweight on the lead knee were measured.
Forces that exceed the strength of the tissue (muscles, tendons, membranes, bones) will result in damage and injury.
Other common injuries in golf are impingement of the lead shoulder, tendonitis at both elbows (golfer’s and tennis elbow) and lead wrist.
Effective golf conditioning program
Preparation for the golf season should start weeks or even months ahead of your first round of golf. Enhancing the range of motion of your hips, spine, pectoral muscles and shoulders will result in a more fluid golf swing. Stronger muscles will add distance to your swing.
The generated forces, multiplying several times bodyweight, place a high demand on stabilization.
Whatever your skill level, conditioning for golf should focus on core stability exercises that include rotation and total body exercises that also functionally strengthen the core.
Single-leg exercises to improve knee and hip stability form another corner stone of the program.
Shoulder stability exercises and strengthening of the rotator cuff are important to prevent impingement and shoulder injuries associated with golf.
Workouts that consist of a higher amount of repetitions and a longer time under tension promote connective tissue, tendon and ligament strength and quality, and effectively contribute to preventing injuries associated with golf. An equilibrated total body workout counteracts the unbalancing effect that golf has on the body.
A 10' dynamic warm-up before playing golf prepares the body, significantly reduces injury incidence and enhaces golf performance.
Research shows that warming up 10’ before playing golf significantly decreases the incidence of injuries. Most golfers however take less time to warm-up or completely skip this essential part. Integrating dynamic flexibility exercises into the warm-up increases blood and oxygen flow to the muscles, activates the nervous system and maintains body temperature, effectively preparing the body to play golf.
Adequate internal hip rotation takes pressure off the low back and lead knee. Enhancing the range of motion of the spine that your muscles can actively control will add distance to your swing, contribute to your back’s health and improve daily life function.