Simplified Strength for Golfers

By: Alan Smith

Golfers want simplified golf strengthening solutions they can easily remember and perform anytime and anywhere. In this article I cover a simplified strengthening program that is easy to remember and perform for improving your golf game. My article Simplified Flexibility for Golfers covers the flexibility aspects of this program.

1. Shoulder/upper back strength
Place both hands on the corner of a sturdy desk or sturdy countertop. Move your feet back to a comfortable angle for your body to do pushups. If you perform your pushup with your elbows out, you will strengthen your from pectorals (chest muscles). If you rotate your palms so your fingers are pointing out to the side, you can do the pushup with your elbows rubbing your sides and this will work your triceps (back arm muscles).
Perform as many as you can up to 20 pushups, once a day.
Benefit: Both muscle groups are used during your downswing. This will improve drive distance.

2. Core strength
Simply pull your navel to your spine. Hold your tummy in like you are putting on some tight slacks. When you inhale, keep the tummy tight. Don’t let your belly button come out. As you exhale, try to pull it in even tighter. You are training your deepest abdominal muscles to be contracted. This muscle provides stability for your spine.
Perform for several minutes, several times a day. Make it part of your setup procedure over the ball as well.
Benefit: The entire process of navel to spine and breathing increases what is called “inner abdominal pressure” and it has been shown to reduce spinal forces caused by the golf swing by up to 50%. This can be a major factor in reducing back injuries. It also gives you more control of your movement and helps keep you in proper posture and proper swing plane during your entire swing.

3. Back/hip strength
a. Get in your golf posture with a straight back, lean over slightly and have your knees slightly bent. Hold.
b. You can also get in that position and perform trunk rotations all the way to the right and all the way to the left, while holding your golf posture.
Work up to holding for 60 seconds. If you also do the rotations, do 5 in each direction.
Benefit: Improves your setup posture and endurance. Strengthens hips. The rotation in this position primes you for your swing.

4. Leg strength and balance
Perform a single leg squat. Get in your golf posture and lift one foot off the ground, bring your arms up and lean over more as if to be running in place on one leg. Go up and down on that one leg as far as you can. If you need to, you can hold onto your club for support. Switch to the other side.
Work up to 20 ups and downs on each leg.
Benefit: Improves your balance, entire leg strength (from ankle to hip). Better weight shift control during swing and helps maintain proper swing plane on all surface types.

You will find that these exercises will be easy to remember and fit into your everyday schedule. There’s no need to go to a gym. Your strength will increase to the point that you will have more power and control over your entire swing and typically reduce any tendency for back pain.

Article Source: http://www.bettergolfarticles.com

Alan Smith is co-author of the 2nd edition of Golf and Pilates for Pilates Professionals sold through The Pilates Physical Mind Institute . A Golf Conditioning Specialist and Pilates instructor located in North Carolina. He provides one-on-one training, group workshops and is available for speaking engagements. USA phone: 704-877-9556, Email: pilates289@yahoo.com and international website.

Please Rate this Article

Not yet Rated