What is your best golf fitness tip?

 DGA3 ·  
DGA3DGA3 Members  143WRX Points: 78Posts: 143 Fairways
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When the golf season ends around here (winter in Central Ohio), I go to the gym and lift weights. However, I get too carried away and lift too heavy, which doesn't help my golf game at all. Plus, as I become more "mature," the lifting is getting hard on my joints.<br />
<br />
So, with that in mind, I want to change my off-season routine and focus more on golf conditioning. However, I'm not sure about the best way to approach it.<br />
<br />
Should I continue to do certain weight lifting exercises (legs and glutes, for example)? Focus on my core (abs and lower back)? Stretching/flexibility?<br />
<br />
What has worked best for you?<br />
<br />
I'm looking at You Tube, of course, but there is sooooooo much material out there that it is difficult to cut it down to just a simple 30-60 minute routine.<br />
<br />
Thoughts and suggestions would be appreciated!
Posted:
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  • BrianMcGBrianMcG Members  2377WRX Points: 666Posts: 2,377 Platinum Tees
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    Walk, don’t ride.<br />
    <br />
    Stretch, do yoga.
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  • RoodyRoody A little gust, Romes Rochester, NYMembers  1253WRX Points: 303Handicap: 7.1Posts: 1,253 Platinum Tees
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    I've found better flexibility has helped me the most. I always stretch before and after a workout. <br />
    <br />
    As for working with weights, I don't lift as heavy as I used to. Use a weight that you can do 10-12 reps of for three sets.<br />
    <br />
    As for what areas, I try to focus on glutes, hamstrings, shoulders, hips, and abs.
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  • bobcat88bobcat88 Members  393WRX Points: 101Handicap: 4.9Posts: 393 Greens
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    Can't tell you how much doing 25 minutes of yoga everyday has increased my flexibility and core strength. Quick, simple, and as long as you are making sure you don't overdo it or try and get in positions your body isn't capable of, there's nothing you can do wrong.
    Posted:
  • TIM929TIM929 Los AngelesMembers  1475WRX Points: 892Handicap: 14.2Posts: 1,475 Platinum Tees
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    Posted:
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  • MelloYelloMelloYello Upstate, SCMembers  3801WRX Points: 1,005Handicap: 7Posts: 3,801 Titanium Tees
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    Sounds like you're in good shape already. So I have a feel flexibility is probably a good place to start. That can go definitely slip away if you're not careful. If you sit a lot you can end up with everything shortening on your backside: hamstrings, glutes, lower back muscles, etc. That can really limit what you can physical do during the swing. <br />
    <br />
    Also keep in mind that driving pushes you to use more of your lower body strength versus irons and wedges. So don't ignore your lower body. Always keep that a priority.
    Posted:
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  • Dr. BlockDr. Block Members  657WRX Points: 126Handicap: 3.7Posts: 657 Golden Tee
    Joined:  edited Feb 4, 2019 #7
    This really isn't exercise related, but as the season starts approaching, it really helps your feel if you make sure to touch a club every day. Hit some putts, take some practice swings, chip around the house with a ping pong ball, etc... <br />
    <br />
    It really helps you hit the ground running when things get going again. Every single day, touch a club, even if its just to take a quick waggle.
    Posted:
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  • augustgolfaugustgolf Golf with dignity Coastal NCMembers  3966WRX Points: 280Posts: 3,966 Titanium Tees
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    12 ounce lifts - multiple times a setting<br />
    <br />
    daily
    Posted:
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  • MarkripMarkrip Boss fan 62 Members  1795WRX Points: 342Posts: 1,795 Platinum Tees
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    Strength training on a Bowflex and I rotate between a treadmill and a bike.
    Posted:
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  • leerob3leerob3 Members  643WRX Points: 98Posts: 643 Golden Tee
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    Anything that strengthens your core. Yoga, Pilates, Tai-Chi....
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  • Ryan3773Ryan3773 Members  206WRX Points: 33Handicap: 12Posts: 206 Fairways
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    On top of all of that... I have found two 5 minutes sessions of chair yoga a day help me stay limber. Just simple stretches that don’t take much
    Posted:
  • BottleCapBottleCap Members  1498WRX Points: 254Posts: 1,498 Platinum Tees
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    Eat less, cut out fried and processed foods, don't drink sugary stuff just water
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  • BB28403BB28403 Members  4279WRX Points: 755Handicap: This post may not be here soon as moderators may delete it to free up space. Be concerned... you may be next...Posts: 4,279 Titanium Tees
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    Drive for Sho...neys and putt for Dough...nuts
    Posted:
  • PepsiDuckPepsiDuck Members  1999WRX Points: 221Posts: 1,999 Platinum Tees
    Joined:  edited Feb 5, 2019 #14
    Mine is: don’t listen to Brandel, et al., who say that lifting heavy is “bad for golf”... I have my personal theories on why heavy weight trainers may struggle with the golf swing, and there’s a pretty straightforward solution, so to speak, that can mitigate the issue.<br />
    <br />
    EDIT: And by “heavy,” I mean relative to your own body’s general abilities and limitations.
    Posted:
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  • PorscheFanPorscheFan Members  1342WRX Points: 202Handicap: 12Posts: 1,342 Platinum Tees
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    I have moved to power and range of motion exercises vs. purely strength. It helped me gain distance last season.<br />
    <br />
    Here is my current set. Rather than try to read them off I thought I'd just post my 'wall'.<br />
    <br />
    My only other advice is keep it simple. Fewer effective exercises are better than a complicated routine that you may find it hard to remember or stick to.<br />
    <br />
    Posted:
    Wall.jpg 101.9K
  • daleheaddalehead Members  1917WRX Points: 608Posts: 1,917 Platinum Tees
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    Assuming you want to play for the rest of your life think long term. The most important muscle in the body is the heart and you need to keep it in shape with a good cardio program. Choose one you like, or do 2 or 3 different ones during the week for some variety. Next is stretching. Don't know how old you are but flexibility will deteriorate dramatically with age unless you do something about it on a daily basis. A general weight training program is the third component. I would keep doing what is working for you. Core, lats, legs, and glutes are most important. Keep in mind, weight training is helpful for golf, but it's in third place behind the other two. Think of the example of Brooks Koepka. We heard about how hard he works out, how he has the body of an NFL linebacker. Well, the photo of him in a thong posted in another forum here showed how wrong that notion was.
    Posted:
  • PepsiDuckPepsiDuck Members  1999WRX Points: 221Posts: 1,999 Platinum Tees
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    I have a new one: every day is leg day.
    Posted:
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  • BB28403BB28403 Members  4279WRX Points: 755Handicap: This post may not be here soon as moderators may delete it to free up space. Be concerned... you may be next...Posts: 4,279 Titanium Tees
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    dalehead wrote:
    Assuming you want to play for the rest of your life think long term. The most important muscle in the body is the heart and you need to keep it in shape with a good cardio program. Choose one you like, or do 2 or 3 different ones during the week for some variety. Next is stretching. Don't know how old you are but flexibility will deteriorate dramatically with age unless you do something about it on a daily basis. A general weight training program is the third component. I would keep doing what is working for you. Core, lats, legs, and glutes are most important. Keep in mind, weight training is helpful for golf, but it's in third place behind the other two. Think of the example of Brooks Koepka. We heard about how hard he works out, how he has the body of an NFL linebacker. Well, the photo of him in a thong posted in another forum here showed how wrong that notion was.
    <br />
    <br />
    I wish I had never seen that photo. Oh that reminds me, I need to rinse my eyes with bleach.
    Posted:
  • dj*dj* Members  71WRX Points: 2Posts: 71 Bunkers
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    Walk 10 miles a week, hit balls three times a week including at least 50 long irons, a good steak mid-week, health food rest of time with a glass or two of vino and you'll be ready to rock.
    Posted:
  • hobbes928hobbes928 Members  91WRX Points: 47Posts: 91 Fairways
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    Stretch.
    Posted:
  • Par5overWaterPar5overWater Members  117WRX Points: 52Handicap: +1Posts: 117 Fairways
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    Yoga is great for staying limber, maintaining core strength, and balance. But like the person stated above that posted all the photos, you have to workout for Power. Flexibility is not meaningless without power, but it's close. There are plenty of power movements that do not necessarily require heavy weights. Incorporate medicine ball throws and slams, jumping variations, and sprints just to name a few things. Chin ups and Push up variations as well. Olympic lifts with proper training and form would be great to include but I'm not sure I would recommend this unless you have an experienced trainer to guide you. This is my recommendation, for someone over 50 I would tweak everything I stated above, but the concepts remain the same.
    Posted:
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  • Rory4PresRory4Pres Members  1420WRX Points: 407Handicap: 1Posts: 1,420 Platinum Tees
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    All of these things sound awful. I'm going to maintain my amateur status and go eat some nachos on the couch.
    Posted:

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  • DGA3DGA3 Members  143WRX Points: 78Posts: 143 Fairways
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    augustgolf wrote:
    <br />
    12 ounce lifts - multiple times a setting<br />
    <br />
    daily<br />
    <br />
    <br />
    That's my training for the 19th hole. <img src='http://www.golfwrx.com/forums/public/style_emoticons/<#EMO_DIR#>/drinks.gif' class='bbc_emoticon' alt=':drinks:' /><br />
    <br />
    <img src='http://www.golfwrx.com/forums/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=':lol:' />
    Posted:
  • DGA3DGA3 Members  143WRX Points: 78Posts: 143 Fairways
    Joined:  #24
    PorscheFan wrote:
    <br />
    I have moved to power and range of motion exercises vs. purely strength. It helped me gain distance last season.<br />
    <br />
    Here is my current set. Rather than try to read them off I thought I'd just post my 'wall'.<br />
    <br />
    My only other advice is keep it simple. Fewer effective exercises are better than a complicated routine that you may find it hard to remember or stick to.<br />
    <br />
    <br />
    <br />
    I like some of the exercise with a ball. I think they would really help.
    Posted:
  • DGA3DGA3 Members  143WRX Points: 78Posts: 143 Fairways
    Joined:  #25
    I'm going to find some You Tube videos about specific stretching for the golf swing (unless somebody can already direct me to a few)!
    Posted:
  • csufmancsufman CaliforniaMembers  190WRX Points: 53Handicap: 14Posts: 190 Fairways
    Joined:  #26
    Planks and foam rolling. Strengthen the core and pliability.
    Posted:
  • PorscheFanPorscheFan Members  1342WRX Points: 202Handicap: 12Posts: 1,342 Platinum Tees
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    DGA3 wrote:
    <br />
    I'm going to find some You Tube videos about specific stretching for the golf swing (unless somebody can already direct me to a few)!<br />
    <br />
    <br />
    The ginger biscuit has it covered. What I like about this guy is that he doesn't assume you already have a high level of flexibility:<br />
    <br />
    [media=]
    Posted:
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  • legitimategolflegitimategolf Golf hard New York NYUnregistered  4853WRX Points: 827Posts: 4,853 Titanium Tees
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    Deep squats. I like to squat with weight at the gym but also throughout the day to work on flexibility. Titleist Performance Institute discovered what they believe is a correlation between early extension and the inability to perform deep overhead squats. This one basic movement involves flexibility and mobility and strength in so many different parts of the body, so it acts as a pretty revealing diagnostic about general fitness.<br />
    <br />
    http://www.mytpi.com/articles/screening/the_overhead_deep_squat_test<br />
    <br />
    Working on my squat is by far the best thing I have ever done for my swing. I realized how much of my struggles were due to poor athleticism. The swing is not that complicated IMO provided you are physically capable.
    Posted:
  • PorscheFanPorscheFan Members  1342WRX Points: 202Handicap: 12Posts: 1,342 Platinum Tees
    Joined:  #29
    <br />
    Deep squats. I like to squat with weight at the gym but also throughout the day to work on flexibility. Titleist Performance Institute discovered what they believe is a correlation between early extension and the inability to perform deep overhead squats. This one basic movement involves flexibility and mobility and strength in so many different parts of the body, so it acts as a pretty revealing diagnostic about general fitness.<br />
    <br />
    http://www.mytpi.com...deep_squat_test<br />
    <br />
    Working on my squat is by far the best thing I have ever done for my swing. I realized how much of my struggles were due to poor athleticism. The swing is not that complicated IMO provided you are physically capable.<br />
    <br />
    <br />
    When I was tested for this I was fine on the ankle mobility and lower body strength, but was abysmal at the upper body aspect, and that's what I've been working on (lat, thoracic spine, and shoulder flexibility.<br />
    <br />
    I just tried the test again and I can actually keep the bar over my head, which is a major improvement. It's not pretty, but it is a big improvement for me.<br />
    <br />
    Thanks for reminding me of this test!
    Posted:
  • sford31sford31 Members  42WRX Points: 26Posts: 42 Bunkers
    Joined:  #30
    it helps your muscle imbalances to do single arm/leg exercises. Think dumbbell benches as opposed to barbell. And lunges as opposed to squats. This way if one side is weaker than the other it will have to work harder to complete a set with the same resistance and form, and therefore make more gain until it catches up with the other side. If you look at a lot of golf specific workout routines I think you will notice this trend.
    Posted:
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  • CwebbCwebb Members  6028WRX Points: 329Posts: 6,028 Titanium Tees
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    Study the current info on resistance bands. Then use them more in your workouts and reduce (not eliminate) your use of free weights.<br />
    <br />
    This guy is a gold mine of info on how to use bands...https://www.youtube.com/user/BandTrainingWorkouts
    Posted:
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