How to workout like a golfer
by Harry •8 minutes read
Last updated: 17 Apr, 2023
Many people think of golf as a leisurely activity that doesn't require much physical fitness. But in reality, golf is a sport that takes a lot of skill, precision, and patience to succeed, while also being physically demanding.
If you want to improve your golf game, you need to incorporate a workout routine that will help you build your strength, flexibility and endurance.
Here's how to workout like a golfer.
Before you begin any workout routine, it is essential to warm up your muscles to prevent injury. A warm-up routine for a golfer should include exercises that target the upper body, lower body, and core muscles. Start by walking or jogging for five to ten minutes to get your blood flowing. Then, perform some stretching exercises for your hamstrings, quadriceps, hips, shoulders, and back muscles.
Upper Body Exercises
The upper body is essential in golf because it is responsible for generating power and speed in your swing. Therefore, you need to work on your arms, shoulders, chest, and back muscles. Most fitness professionals will recommend performing 8-12 reps to increase strength, muscle mass and endurance over time.
Here are some exercises you can do:
Dumbbell shoulder press: This exercise targets your shoulders, chest, and triceps. Hold a dumbbell in each hand and raise them to shoulder height. Then, press them up overhead until your arms are straight. Lower the weights back to your shoulders and repeat.
Dumbbell fly: This exercise targets your chest muscles. Lie on a bench with a dumbbell in each hand. Hold the dumbbells out to your sides and lower them until they are level with your chest. Raise the weights back up to the starting position and repeat.
Seated cable row: This exercise targets your back muscles. Sit on a bench with your feet on the footrests of a cable machine. Hold the cable handles with your arms straight and pull them towards your chest. Then, release them back to the starting position and repeat.
Lower Body Exercises
The lower body is crucial in golf because it helps you maintain your balance and stability throughout your swing. Therefore, you need to work on your legs, glutes, and hips. Here are some exercises you can do:
Squats: This exercise targets your quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lower your body until your thighs are parallel to the ground. Then, stand back up to the starting position and repeat.
Lunges: This exercise targets your quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart and step forward with one foot. Lower your body until your knee is almost touching the ground. Then, stand back up to the starting position and repeat with the other leg.
Deadlifts: This exercise targets your hamstrings, glutes, and lower back muscles. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend forward at the waist and lower the dumbbells towards the ground. Then, stand back up to the starting position and repeat.
The core is essential in golf because it helps you maintain your posture and stability throughout your swing. Therefore, you need to work on your abdominal and lower back muscles. Here are some exercises you can do:
Planks: This exercise targets your abdominal and lower back muscles. Get into a push-up position with your elbows on the ground. Hold your body in a straight line for 30 seconds to one minute.
Russian twists: This exercise targets your oblique muscles. Sit on the ground with your knees bent and hold a medicine ball or dumbbell. Twist your torso to one side and touch the ball or dumbbell to the ground. Then, twist to the other side and repeat.
There are several cardio exercises that can benefit golfers by improving their overall fitness and endurance. Here are some examples:
Running or jogging: Running is a great way to improve cardiovascular endurance and stamina, which are important for golfers who need to walk long distances on the course. Aim to run at a moderate intensity for at least 20-30 minutes several times a week.
Cycling: Cycling is a low-impact exercise that can help build endurance and strength in the legs, which can be beneficial for golfers. Consider cycling on a stationary bike or outdoors for at least 30 minutes a few times per week.
Swimming: Swimming is an excellent way to build cardiovascular fitness while also providing a low-impact workout that is easy on the joints. Try swimming laps for 20-30 minutes a few times per week to improve your overall fitness.
High-intensity interval training (HIIT): HIIT involves alternating periods of high-intensity exercise with periods of rest or low-intensity exercise. This type of training can improve cardiovascular fitness and help golfers build endurance. Consider incorporating HIIT workouts into your routine a few times per week.
Rowing: Rowing is a full-body workout that can help build endurance and strength while also improving cardiovascular fitness. Consider using a rowing machine for 20-30 minutes a few times per week.
Remember, it's important to choose an exercise that you enjoy and fits your fitness level and schedule. Consult with a doctor or fitness professional before starting a new exercise routine, especially if you have any medical conditions or injuries.
Time in the gym may play an important role in becoming a great golf player, but no golf workout is quite as valuable as practicing your swing. There's no denying that Tiger Woods is in good shape for a golfer, but a perfect swing will get you much further than bench-pressing twice a week.
Practicing a golf swing technique involves several steps that can help you improve your swing and overall game. Here are some general guidelines to follow:
Start with the basics.
Before you start practicing, make sure you have a good understanding of the basic fundamentals of a golf swing. This includes your grip, stance, posture, and alignment.
Holding the Golf Club:
Grip the club with your left hand (for right-handed golfers) so that the grip runs diagonally across your palm.
Place your right hand above your left hand on the club so that the little finger of your right hand rests on top of the index finger of your left hand.
Your arms should be fully extended.
The grip pressure should be firm but not too tight.
The club shouldn't be too close to your body, but it shouldn't be too far away such that you're off balance and reaching out.
Swinging the Golf Club:
Begin with a good stance. Stand with your feet just slightly wider shoulder-width apart, knees slightly bent, and toes pointing straight ahead.
Align your club with the ball, making sure it is square to the target.
Take the club back slowly, keeping your left arm straight and your wrists firm.
As you reach the top of your backswing, begin your downswing by turning your hips and shoulders towards the target.
Keep your head down and your eyes on the ball throughout your swing.
Follow through by completing your swing and finishing with your weight on your front foot.
Practice makes perfect, so return to the starting position and do it all over again until it becomes natural.
Some other things to consider when practicing your swing:
Use proper equipment: Make sure you are using the right golf clubs for your swing and the course conditions. Also, make sure your equipment is properly fitted to your body and swing.
Warm-up: It's important to warm up before practicing your swing. This can include stretching, hitting a few balls with a pitching wedge, or taking some swings with a weighted club.
Start slow: When you begin practicing, start with slow swings to focus on your form and technique. Gradually increase your swing speed as you become more comfortable with your swing.
Practice with purpose: Instead of just hitting balls aimlessly, have a specific goal in mind for each practice session. This could be working on a specific aspect of your swing or simulating certain on-course situations.
Get feedback: It can be helpful to get feedback on your swing from a golf instructor, experienced golfer, or by using technology such as video analysis. This can help you identify areas where you need to improve and make necessary adjustments.
Repeat: Consistent practice is key to improving your golf swing. Make sure to practice regularly, even if it's just for a few minutes a day. Over time, you'll see improvements in your swing technique and overall game.
Remember, a well-rounded fitness routine is key to improving your golf game. Focus on exercises that improve flexibility, core strength, leg strength, endurance, balance, and upper body strength, and you'll be on your way to a better golf game, but most importantly, work on getting that perfect swing!
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