I lift weights now, but I want to know if I am lifting right for golf. What is the right thing to do to keep my muscles in shape for my golf game?

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Published 17/01/2011 07:19:00
 

Question:

I'm 44 years old and I'm in good shape. I lift weights now, but I want to know if I am lifting right for golf. I coach and most of my weight training has been geared toward football, etc. What is the right thing to do to keep my muscles in shape for my golf game? 

 

Answer:

Weight lifting is beneficial for any type of sport. However it is important to make adjustments in your program for the specific type of sports in which you will be participating.

 

Most football programs focus on the large muscle groups using heavy weights and lower reps. It is common to see weightlifters doing Squats, Bench, Cleans and Dead Lifts. The goals in football are to continually increase the weight to increase both power and size.

 

For weightlifting to be more sport specific to golf you need to incorporate the smaller muscle groups of the wrist/forearms and shoulder/rotator cuff. These muscles are small and will require more muscle endurance versus power and size.

 

You want to concentrate on lower weights and multiple sets of 10-20 repetitions. You may notice an increase in size of the muscles in your forearms but the rotator cuff is not a group of muscles that you can bulk up."

 

It is also important to strengthen the core stabilizing muscles (abdominal and back). These are very important in not only preventing injuries but also adding distance to your drives. Crunches, Sit-Ups, Back Extension and Trunk Rotations are all very important to strengthen your trunk muscles. Again you want to concentrate on muscular endurance, doing more reps at less weight.

 

Probably the most important area to strengthen for golf but is often overlooked is the hip. Many weightlifters dislike doing the multi hip exercises because they feel it is a "women's machine." In the golf swing 60% of the power comes from the hips. It is very import to strengthen them if you want to improve your game. By increasing the strength of the hips, you can improve both your power and distance in your long game.

 

Stretching or flexibility exercises are also vital to maximize swing mechanics and prevent injuries. You need to include the shoulders, trunk, hip rotators, hamstrings, quads and the calf muscles




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