What is your best golf fitness tip?

[elthrill]

I think something that gets lost really quickly in these topics is the potential for benefits other than distance.

 

Pros spend a lot of time working on flexibility, balance, and stability and that's not all to add yards.

 

What about being able to hit it more consistently because your posture and balance have improved, or because strength and flexibility improvements aren't forcing you to come out of posture?

 

What about being able to play 18 with a consistent swing, vs. the cracks appearing towards the back end of the round?

 

I wonder how many golfers who pleasure the goat do so because it's physically difficult or impossible to smoothly translate their front bend into side bend and to post effectively, vs. just not 'making the right move'....

 

absolutely! being healthier. avoiding injury. feeling better. having more energy. all great things! its just talked about too much that fitness and strength is going to have a big impact on your distance. for the average person, they will see far more distance by learning to hit the middle of the face with a proper swing

[PorscheFan]

I think something that gets lost really quickly in these topics is the potential for benefits other than distance.

 

Pros spend a lot of time working on flexibility, balance, and stability and that's not all to add yards.

 

What about being able to hit it more consistently because your posture and balance have improved, or because strength and flexibility improvements aren't forcing you to come out of posture?

 

What about being able to play 18 with a consistent swing, vs. the cracks appearing towards the back end of the round?

 

I wonder how many golfers who pleasure the goat do so because it's physically difficult or impossible to smoothly translate their front bend into side bend and to post effectively, vs. just not 'making the right move'....

 

absolutely! being healthier. avoiding injury. feeling better. having more energy. all great things! its just talked about too much that fitness and strength is going to have a big impact on your distance. for the average person, they will see far more distance by learning to hit the middle of the face with a proper swing

 

Definitely agree with that!

[puresurfr]

Lets remember these are Golf Fitness Tips.....nobody ever claimed that they would help you hit the ball further or lower your score....I am living proof that hard work and dedication amount to nothing !

 

* Good thing about weight lifting is that the old guys can keep up with the young guys !

[elthrill]

I am living proof that hard work and dedication amount to nothing !

 

 

hahahaha love it!

[Nard_S]

Core and legs. Lots of both. Cabled weights, free weight where balance/stability of body is always tested. Found rowing machine to be great for scapula's between shoulders and improves posture. Avoid bench press (big pecs), go incline, avoid big biceps, triceps better. Use body to train against, pull up bars, balance boards, floor exercises. Do cardio but intervals get much better yield.

[sailfishchris]

Yoga and pilates

[BB28403]

Yoga and pilates

 

Dudes take Pilates ?

[sailfishchris]

Yoga and pilates

 

Dudes take Pilates ?

Yep

 

[Jose c.]

when rowing I like to do a 2min warm up,just taking it easy. then with machine set on 10 do 1000 or 2000m. I really pay attention to pace (theirs a monitor) good rhythm is a must for distances. give it a go see what you can do 2000m in.

[puresurfr]

2000m takes 8:40 and im gassed.......soooooo much easier at 9:10

[Jose c.]

gassed is an understatement! I average @7:30 for 2000,with 7:18 my best. my legs and hips would just run out of steam. last yr really focused on squats with kettle bell,lots of leg&hip workouts.being north of 50 really have to keep at it.

[aliikane]

Stretching to increase flexibility, range of motion, and decreases injuries/pain. Rollers are also great for loosening muscles and taking out knots.

[puresurfr]

OK Update.....I did all that damn work the last 6 months and gained absolutely nothing, maybe 3-4mph ball speed tops.....took a break from working out and just focusing on a cleaner smoother swing and BAM all the work I put in paid off....I gained about 14mph in ball speed almost overnight ! im still pathetically slow but its looking brighter ! Another 15mph of ball speed and ill be a average WRX hitter. I would need about 30mph more to be impressive

[FlyingLaw1]

> @BrianMcG said:

> Walk, don’t ride.

>

>

>

> Stretch, do yoga.

 

Couldn't have said it better. Walking will keep your muscles engaged and loose. I do 15-20 minutes of Yoga every day.... It's astounding the difference it can make. Not only in golf... But how you feel in general.

 

I also do bodyweight exercises... Push ups. Crunches. Pull ups. Squats, etc. I don't pay for a gym and it does everything for me I need.

 

Also having a healthy-ish diet. I'm not vegan (I had a T-Bone last night haha) or anything but I try to not eat the stuff that's really bad for you and I don't drink soda. I feel TONS better.

[tocino]

I'll echo what everyone is said, stretching/yoga is probably your best bet. Now that I'm in my early 40's I'm not interested in gaining mass or increasing my swing speed, i just don't want to get hurt doing something simple as swinging a club. So maintaining or increasing my flexibility is more important to me followed by cardio then core-workouts.

[Zizzer]

Walk, play 18 holes every day with a carry bag, drop sugar and suds from your diet.

[RobertBaron]

Sprints, squats, deadlifts, pull-ups and stretching.

[Stanks]

> @DGA3 said:

> 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.

>

>

>

> 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.

>

>

>

> Should I continue to do certain weight lifting exercises (legs and glutes, for example)? Focus on my core (abs and lower back)? Stretching/flexibility?

>

>

>

> What has worked best for you?

>

>

>

> 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.

>

>

>

> Thoughts and suggestions would be appreciated!

 

You’re not making sense. A mature lifter knows what to do and how to do it and how to implement that to an activity outside of golf. If you’re joints are bad then you’re going too heavy and you’re not stretching enough and you’re doing things wrong and you’re not supplementing. For golf, do yoga, stretch, still lift but, don’t over do in the “mature” fashion that I don’t think you quite understand. Keep doing it if you want but, I promise, you’re gonna find yourself with some snap action and then you’re not gonna be golfing.

 

 

[vietnameeh]

Honestly stay mobile.....

do a lot of mobility work, look into Fascial Stretching, anything core related for lifts.

 

I lift "heavy" ( the big 3 squat, deadlift, bench) then Ill add in some isolation stuff.

the biggest gains I saw was introducing mobility work into my routine. I mainly work with Stick Mobility Sticks now which is suppose to increase joint mobility, provide deep fascial stretching and strengthen at the same time. it's helped my lifts and golf game

[DGA3]

> @Stanks said:

> > @DGA3 said:

> > 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.

> >

> >

> >

> > 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.

> >

> >

> >

> > Should I continue to do certain weight lifting exercises (legs and glutes, for example)? Focus on my core (abs and lower back)? Stretching/flexibility?

> >

> >

> >

> > What has worked best for you?

> >

> >

> >

> > 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.

> >

> >

> >

> > Thoughts and suggestions would be appreciated!

>

> You’re not making sense. A mature lifter knows what to do and how to do it and how to implement that to an activity outside of golf. If you’re joints are bad then you’re going too heavy and you’re not stretching enough and you’re doing things wrong and you’re not supplementing. For golf, do yoga, stretch, still lift but, don’t over do in the “mature” fashion that I don’t think you quite understand. Keep doing it if you want but, I promise, you’re gonna find yourself with some snap action and then you’re not gonna be golfing.

>

>

 

Thank you for your comments, Stanks. Let me explain . . . . .

 

By "mature," I mean older (61). I have been lifting weights for over 40 years, have competed in 3 bodybuilding contests, and have been a personal trainer at a gym, so I'm fairly well educated on lifting. Unfortunately, the years of lifting heavy weights have finally caught up with me. I recently saw an orthopedic shoulder specialist and described the "cracking/popping" in my shoulders when doing certain exercises over the winter (sounds I have never heard before). He took X-rays and we found that I barely have any cartilage left in the troubled shoulder. The doc said if I continued to do certain lifts (bench, overhead shoulder press, etc), that I would totally ruin that joint (bone on bone) and need replacement surgery.

 

Consequently, I'm having to rethink what I do in the gym! I now focus on lower body and core, and have given up some of the lifts that I have done my entire life, so that I can continue to play golf without needing surgery. It's hard to give up something you've done forever, but I realize that it's absolutely necessary.

 

Hence my post looking for suggestions! You all have been very helpful, by the way, and I appreciate that. This thread has generated lots of good content, and I have utilized some of what you have said into my new workout routine.

 

Thank you for your support!

[BarefootGolfer1]

As you can see from all the comments so far, everyone has their own ideas of what golf fitness entails. AT the end of the day, whatever people enjoy enough to get them out and moving is the best form of exercise; however, fitness specific to improving the golf game may not always be the same. I can give some ideas for your specific situation DGA3 and then general fitness suggestions for other golfers.

 

**DGA3**, given your current shoulder situation you will need to focus your attention to mobility and stability for your shoulders. There are an incredible amount of exercises you can do to achieve this and coming from the bodybuilding world you would probably view them as either warm up type exercises our rehab exercises. Things like wall angels, scapular push-ups, shoulder movements using resistance bands, rotator cuff strengthening with bands, overhead static holds, shoulder dislocates (using broom stick), etc. Consulting with an exercise therapist or physiotherapist is a great way to get a list of exercises. Eric Cressey (https://ericcressey.com/ "Eric Cressey") is an expert in shoulder health/rehab/prehab/etc. and he also sells a product specific for shoulder solutions (https://sturdyshoulders.com/ "shoulder solutions")...This could also be helpful and I am no way affiliated with Eric or this product. Your shoulder condition does not necessarily mean you cannot do a bit heavier strengthening, you just have to be very smart about it and be intuitive with your body (i.e. how is the shoulder feeling on any given day). You also will not be able to do the volume you used to do and you will need to focus on extensive mobility and stability as already mentioned.

As for the rest of your body, training would fall in with what I would consider golf fitness for the general population.

 

**Golf fitness for the general population**. While having muscles is not a detriment to flexibility and mobility and will not be a negative to your golf game, golf specific training is not the same as the classic bodybuilding style training most people are used to seeing. Simply put, golf is a power sport meaning it does not require muscular endurance. When swinging the club we are moving a given amount of weight as fast as we can through a given distance, this is power (strength x speed). Therefore, to improve our swing speed we need to improve both full body strength and speed. That means one should be doing strength movements (think weights with a 2-5 rep range) as well as fast, powerful movements such as jumps, sprints, weighted throws and fast barbell movements like the Olympic lifts for those that are comfortable with them. Another important point is that most of these exercises will be compound movements, not single joint movements since we never move this way on the course or in real life. That being said, another side to golf fitness is the mobility and stability piece of the picture for injury prevention and longevity. It is difficult to lay out all the specifics in one comment but here are a few articles explaining the theory behind golf fitness, as well as providing a large range of exercises that can be incorporated into a program. I hope this information will be helpful.

 

http://www.thebarefootgolfer.com/golf-fitness-beginners/

http://www.thebarefootgolfer.com/my-ultimate-guide-to-golf-fitness-part-1/

http://www.thebarefootgolfer.com/my-ultimate-guide-to-golf-fitness-part-2-exercises/

http://www.thebarefootgolfer.com/golf-preseason-conditioning-flexibilitymobility/

http://www.thebarefootgolfer.com/total-golf-preseason-conditioning-strength-power/

http://www.thebarefootgolfer.com/jumping-distance/

 

[DGA3]

> @BarefootGolfer1 said:

> As you can see from all the comments so far, everyone has their own ideas of what golf fitness entails. AT the end of the day, whatever people enjoy enough to get them out and moving is the best form of exercise; however, fitness specific to improving the golf game may not always be the same. I can give some ideas for your specific situation DGA3 and then general fitness suggestions for other golfers.

>

> **DGA3**, given your current shoulder situation you will need to focus your attention to mobility and stability for your shoulders. There are an incredible amount of exercises you can do to achieve this and coming from the bodybuilding world you would probably view them as either warm up type exercises our rehab exercises. Things like wall angels, scapular push-ups, shoulder movements using resistance bands, rotator cuff strengthening with bands, overhead static holds, shoulder dislocates (using broom stick), etc. Consulting with an exercise therapist or physiotherapist is a great way to get a list of exercises. Eric Cressey (https://ericcressey.com/ "Eric Cressey") is an expert in shoulder health/rehab/prehab/etc. and he also sells a product specific for shoulder solutions (https://sturdyshoulders.com/ "shoulder solutions")...This could also be helpful and I am no way affiliated with Eric or this product. Your shoulder condition does not necessarily mean you cannot do a bit heavier strengthening, you just have to be very smart about it and be intuitive with your body (i.e. how is the shoulder feeling on any given day). You also will not be able to do the volume you used to do and you will need to focus on extensive mobility and stability as already mentioned.

> As for the rest of your body, training would fall in with what I would consider golf fitness for the general population.

>

> **Golf fitness for the general population**. While having muscles is not a detriment to flexibility and mobility and will not be a negative to your golf game, golf specific training is not the same as the classic bodybuilding style training most people are used to seeing. Simply put, golf is a power sport meaning it does not require muscular endurance. When swinging the club we are moving a given amount of weight as fast as we can through a given distance, this is power (strength x speed). Therefore, to improve our swing speed we need to improve both full body strength and speed. That means one should be doing strength movements (think weights with a 2-5 rep range) as well as fast, powerful movements such as jumps, sprints, weighted throws and fast barbell movements like the Olympic lifts for those that are comfortable with them. Another important point is that most of these exercises will be compound movements, not single joint movements since we never move this way on the course or in real life. That being said, another side to golf fitness is the mobility and stability piece of the picture for injury prevention and longevity. It is difficult to lay out all the specifics in one comment but here are a few articles explaining the theory behind golf fitness, as well as providing a large range of exercises that can be incorporated into a program. I hope this information will be helpful.

>

> http://www.thebarefootgolfer.com/golf-fitness-beginners/

> http://www.thebarefootgolfer.com/my-ultimate-guide-to-golf-fitness-part-1/

> http://www.thebarefootgolfer.com/my-ultimate-guide-to-golf-fitness-part-2-exercises/

> http://www.thebarefootgolfer.com/golf-preseason-conditioning-flexibilitymobility/

> http://www.thebarefootgolfer.com/total-golf-preseason-conditioning-strength-power/

> http://www.thebarefootgolfer.com/jumping-distance/

>

 

Thank you so much BarefootGolfer1. Great information there.

 

I will check out the links!

 

[chigolfer1]

> @DGA3 said:

> 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.

>

>

>

> 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.

>

>

>

> Should I continue to do certain weight lifting exercises (legs and glutes, for example)? Focus on my core (abs and lower back)? Stretching/flexibility?

>

>

>

> What has worked best for you?

>

>

>

> 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.

>

>

>

> Thoughts and suggestions would be appreciated!

 

Others have said similar but why do you believe "lifting heavy" doesn't help your golf game at all. I'd argue it's the exact opposite especially if you're an over 50 type guy where you are going to start losing strength in bones, muscle, connecting tissue, etc. One caveat, when you lift heavy, how are you defining that? Are you doing heavy compound exercises like squats or sitting on a pec machine doing heavy weight?

[puresurfr]

Im just starting Masters Power lifting and there are some benefits to heavy lifting, when I say heavy, it can mean 10 lbs or it can mean 1000 lbs.....heavy just means the most weight you can handle and still do 3-5 good form reps. If I had to choose some lifts for golf, I would say deadlifts and squats and landmines, especially landmines with a trunk twist. Lifting will stabilize your base and help you control a higher swing speed. But you still need to train for speed and do balance work.

[Fairways_and_Greens]

> @RobertBaron said:

> Sprints, squats, deadlifts, pull-ups and stretching.

This is good. Although I'd substitute jumping drills for sprinting and maybe add med-ball throwing.

[RobertBaron]

> @Fairways_and_Greens said:

> > @RobertBaron said:

> > Sprints, squats, deadlifts, pull-ups and stretching.

> This is good. Although I'd substitute jumping drills for sprinting and maybe add med-ball throwing.

 

Yeah you can substitute for sprints anything that’s explosive and hits Full body fast twitch muscles

[jc4birdie]

I’ve incorporated a relatively new fitness tool, the RMT Club, that has a definite golf protocol (a primary use of this tool). RMT stands for Rotational Movement Training. I bought it for the conditioning and HIIT applications. Now, I do the golf-specific protocol 1x per week, but still, HIIT is the primary use. This thing is phenomenal for core strength, hip and shoulder mobility, and coordination....obviously, your golf will be positively impacted by all 3 of those attributes being improved. Just the best thing I’ve found for my 54 yr old body. Still do kettlebells 2x/week, but RMT Club gets used 4x/week. Here’s the link: http://weckmethod.com

[DGA3]

> @jc4birdie said:

> I’ve incorporated a relatively new fitness tool, the RMT Club, that has a definite golf protocol (a primary use of this tool). RMT stands for Rotational Movement Training. I bought it for the conditioning and HIIT applications. Now, I do the golf-specific protocol 1x per week, but still, HIIT is the primary use. This thing is phenomenal for core strength, hip and shoulder mobility, and coordination....obviously, your golf will be positively impacted by all 3 of those attributes being improved. Just the best thing I’ve found for my 54 yr old body. Still do kettlebells 2x/week, but RMT Club gets used 4x/week. Here’s the link: http://weckmethod.com

 

I haven't seen that before - it looks promising!

 

Thanks.