Chasing distance? Make sure you're healthy first.

[Kmagnuss]

Man I've been pretty bummed out for the last few years because my distance was just dropping and dropping even though my ball striking got significantly better.  Seems like everything I tried to get my speed back up just ended up hurting myself.  For reference I lift weights 3x / week and have for decades.  Late 40's.  Look like I'm mid 30's but feel like I'm mid 80's. Ex baseball player. Anyway, while searching for more distance I hurt my back, then my shoulder, then I couldn't lift my lead shoulder hand parallel with ground.  Did some PT, cortisol, and a year later my swing speed was back up to when I hurt it last, but still lower than what I felt it should be.  I was usually around 110 mph ss several years back but couldn't get over 97 to save my life.

Long, boring story... but I finally got my shoulder back up to full strength and started wearing a back brace... gained 20-25 yards across the board.

 

Point is, don't be a stubborn Word not allowed like me and make sure to get healed up before whining about not being able to pick up any distance.

 

-Mag

[RoverTiger]

Good call, @Kmagnuss. I haven't had any kind of back or shoulder issues (knock on all the wood at 43), but I was recently battling with a backswing that was getting way long due to chasing distance. Admittedly making a more conscious effort to shorten it back down had more to do with getting some control back, but the thought about longevity and keeping any possible tweaks or full-blown injuries at bay crept into my thinking as well.

 

Yeah, a few extra yards would be nice, but my drives while laid up on the couch would be zero yards, so... 

[Ferguson]

Chasing distance can be costly to the body and the brain.  

 

It brings to mind one of the best WRX distance threads of all time.  Ronnie Smithson was the OP and a pioneer in areas of non-traditional methodologies for distance gains.  While he epitomized the part-time golfer and family man, Ronnie was the best drop ceiling installer in the greater New England region.  He utilized the "Grid Principle" from drop ceiling installation to gain more distance.  It was revolutionary!

[Maine Golfer]

I'm mid 30s, left leg is short than my right leg. Chasing strike and using stack and tilt system is my jam, which is turn helps distance. Swinging out of my shoe's messes everything up. Do I wish I could crank my mini driver longer, yes. But working around my body mechanics and strike is best. 

 

 

[Mike_C]

My philosophy on working out for golf is, I want to get stronger so I can swing faster and not hurt myself making a golf swing.  If I'm constantly getting hurt working out, I'm doing something wrong.  Granted, I'm older, and I'm not trying to look like Arnold Schwarzenegger, but I gotta keep from losing muscle and try to build some back that I've lost over the years. 

 

I've had elbow tendinitis in both arms as I got older, I found the best thing for them (besides graphite shafts) is to make my arms stronger, both above and below my elbow.   I've had strained back issues many times, mostly because I let my core get weak and didn't stretch enough.   The last couple of years, I've had some really bad neck stiffness, I can't turn my head to my left sometimes.    This from bad posture/sitting/weakness.  I have been working with weights on my shoulders and upper back a lot this year and I haven't had any neck issues.   

 

I've hit the gym more this year than I have in 20 years, and it seemed to be paying off, I was swinging faster, clearly hitting hitting a bit farther off the tee and with my irons, then a few weeks ago pulled a muscle in my side hitting a shot trying to hit a high ball over a tree.  I've been doing a lot of rotational work with weights on the cables and machines, my core was getting much stronger, but I probably also shortened my muscles and wasn't stretching enough again.  I thought I was going to be out from golf for a couple of months, but it was strange, after a week or two I could swing with zero pain, and do most anything without thinking about it.  But if I cough or sneeze, it still hurts, sometimes sort of bad, very stranage.  

Edited May 8 by Mike_C

[Roody]

Just turned 50 late last year myself. I stopped chasing distance well before that though. I still can hit driver between 240-250 (*cough* wait, I'm on WRX, what I meant to say is 320-330). Between a hernia repair a couple years back, and back issues that I am still trying to work through I've reached the point where I just move up to tees that are 6500 or less and enjoy myself. Once in a while I'll test myself on the tips at my home course (~6700 yds), but that's not the norm. 

 

As my chiropractor told me "your 50 year old body has different needs than your 16 year old body". Which is why I am all about lighter weight, higher reps, and sticking to band exercises. 

[golferdude54]

Body composition matters a lot in distance. Kyle Berkshire is 6'3 at 215 pounds and 15% body fat. Cameron Champ is 6'0 at 180 pounds and 10-12% body fat. Take care of your body like they do and the distance will come.

[Mike_C]

46 minutes ago, Roody said:

wait, I'm on WRX, what I meant to say is 320-330

That's your carry, and its also uphill, and into the wind......

[RoverTiger]

20 minutes ago, Mike_C said:

That's your carry, and its also uphill, and into the wind......

And a 7 iron!

[ahelix]

Don't forget mobility work! I'd been lifting weights a ton and didn't see a huge change in distance, but then I started doing daily mobility work and it made a huge difference. Haven't even gotten to speed training yet because I'm still working on a swing change. I posted elsewhere on the forum, but Movement Vault was a lifesaver for me--phenomenal 15 min daily sessions to just keep the hips, shoulders, etc. loose and mobile.

[bazinky]

Can't like the original post enough. I'm 54 and have lost pretty significant distance over the last few years due to what I thought were back issues. PT identified that the true cause was due to the fact that I quit lifting post-COVID and my shoulder girdle isn't strong enough anymore to compensate for my right rotator cuff that was trashed from my days as a D1 tennis player. He said my back was basically just locking up to try and protect itself. Also explains why my recent attempts at speed training didn't see much benefit. I'm now finally making some good progress on getting my speed back, and I'd almost forgotten how much fun golf is when it doesn't hurt to swing! 

 

Also shows that I'm way to addicted to this sport that I kept playing through all this!

[naval2006]

15 hours ago, Roody said:

Just turned 50 late last year myself. I stopped chasing distance well before that though. I still can hit driver between 240-250 (*cough* wait, I'm on WRX, what I meant to say is 320-330). Between a hernia repair a couple years back, and back issues that I am still trying to work through I've reached the point where I just move up to tees that are 6500 or less and enjoy myself. Once in a while I'll test myself on the tips at my home course (~6700 yds), but that's not the norm. 

 

As my chiropractor told me "your 50 year old body has different needs than your 16 year old body". Which is why I am all about lighter weight, higher reps, and sticking to band exercises. 

Same here with distance and workout. We must be a rara Avis here at WRX. 

[Righty to Lefty]

This is very true and I would state that flexibility and mobility work hand and hand with strength and are just as important.  Do what you can to play your best golf at the moment while knowing that as your body evolves, the swing and force created will trail just behind.  

[Kmagnuss]

Lol, last night I was back down to 97 mph ss with driver.  Lol, just can't win.

[TLUBulldogGolf]

Pretty sure I hurt my knee speed training 2 summers ago and I'm still battling lingering pain. I think this advice is especially true if you have a sedentary job, I have to force myself to get up and move or everything tends to tighten up. Luckily I am tall and can still use that leverage to my advantage for speed but I feel like there would be more in the tank if I could trust my knee better. 

[SNIPERBBB]

Healthy helps but doing things right helps even more. Most injuries are due to improper movements.

Edited May 8 by SNIPERBBB

[Nard_S]

The biggest speed bump I ever enjoyed was from core & legs workout. Intense for 4 months. Was never faster before or since.

[Ferguson]

Ronnie Smithson:

 

Master Ceiling Installer 

Distance Expert

Father of Three

 

 

 

[phizzy30]

I had lots of injuries last year and had to have hip surgery.  Lost a ton of speed which was depressing.  Did all the PT and what not and after my hip finally completely healed, I went at it hard with the usual training I do for golf.  Back to 175-180 ball speed this year.     

[indianagolf2]

Ben Jackson golf has an attorney 66 yrs old, he swings driver 119mph....email him. He works with distance ..has worked with tour guys..hes in Rhode Island