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Workout/Weight Training for Golf?


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Routines? Cardio? How Often
Hi, I'm beginning to work out for a more effective, powerful golf game and I was wondering what would be the best workouts for golf. I'm training mostly on abs and triceps since my hips are quite quick and established already. What would my goals need to be? wider, flatter chest for a faster, wider arc? do you recommend heavy weights with loft reps? what is your work out? thanks.
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I'm hardly an expert but I would recommend a good overall fitness routine - cardio and weight training - with an additional focus on core strength and also additional time for stretching to maintain and gain flexibility. Unless you think you have a glaring weakness - triceps or shoulders comparatively much weaker than the rest of your body I wouldn't recommend focussing on anything in particular except perhaps a golf specific stretching routine.

 

A great way to incorporate core strength into a weight routine (in addition to abs and other core specific workouts) is to add instability to most of the exercises you do and to avoid sitting or laying on benches as much as possible. If you train at a gym this should be easy enough.

 

For example: when doing dumbbell chest press, or dumbbell or cable flys do them on one of those exercise balls. You won't be able to use as much weight as you would on a bench but it will require you to use your core muscles to stabilize your body. The same thing with something like dumbbell shoulder press or lateral or front raises, always do them standing. For added core focus and if you gym one do exercises you would normally do standing on something like a Bosu ball. I've seen trainers at my gym even do squats and lunges on Bosu balls. Similarly, when doing back, incorporate similar principles. Instead of seating rows, attach a wide grip pull down bar to an adjustable or low pulley (if adjustable move it up to about waist height) then sit back by pushing your butt out until your quads and upper legs are parallel to the floor with your upper body leaning over slightly at about 30 - 45 degree angle and do row that way.

 

I wouldn't recommend doing these types of exercises exclusively but doing one day/week of your weight training with this type of added difficulty will improve core stability and balance.

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I would recommend that you work out as often as you can, but obviously vary and balance your routines. I see a trainer three times a week. We work a lot on the legs and glutes (lunges of all kinds, squats, bridges), rotational (cross cable machine, throwing a medicine ball sidearm from a golf setup), upper body (rows, curls, presses, flies), range of motion (active and passive stretching of hips, hamstrings, glutes). For balance, I swing a club standing on air discs, stand on a balance board for 10 or 20 minutes and/or kneel, unassisted, on a 65 cm physio ball for as long as possible (currently, 5 to 10 minutes). I also like to do a half hour of cardio three times a week. On reps, when using weights, we'll typically do two or three sets of 12 reps. However, on certain leg and rotational exercises, we'll combine 5 slow reps at a heavy load with 8 quick reps on a lighter load. As mentioned above, it is definitely worthwhile to add instability. Good luck!

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Hi, I'm beginning to work out for a more effective, powerful golf game and I was wondering what would be the best workouts for golf. I'm training mostly on abs and triceps since my hips are quite quick and established already. What would my goals need to be? wider, flatter chest for a faster, wider arc? do you recommend heavy weights with loft reps? what is your work out? thanks.

 

I'd strongly recommend if your going to do weight training for golf that for your upper body stick to higher reps i.e. 12 to 20 reps per set and lower weights on your workouts. The goal in weight training for golf is to combine additional strength with FLEXIBILITY. Lower reps with more weight tend to bulk you up. Be careful of this especially when doing chest excercises. The additional bulk in your chest could affect your golf swing.

 

If you notice on tour not many of the players are "bulked up". In fact in the PGA training trailer there is very little weight equipment. They do however place an emphasis on core strength.

 

Other posters have mentioned combining cardio with weight training and I agree. For one if you walk the course you want to be fit as possible. Two, if you are more cardio fit you also tend to be more relaxed which is one of the keys to playing good golf.

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I recomend push-ups and sit-ups for golf. I think that they can limit bulking and keep the muscle extremely strong but lean. The sit-ups can't be beat for abs along with twists ( crunch position take left elbow to right knee and right elbow to left knee). The legs are running and I also recomend a treadmill walk at the highest incline, I know how easey this sounds but after 15 minutes it caqn be tough (burns fat like crazy as well).

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Doing curlups will not help your golf swing at all. Curlups only strengthen the upper abs which are used mainly for lifting. You need to do exercises that strengthen your lower abs because the lower abs help you with twisting. Just do a google search for lower abdominal excercises.

 

Pilates is an excellent form of excercise to increase core strength and flexibility. Also work on shoulders and legs. Weight Training For Golf is a pretty good book that has some good programs that you can get some good ideas from.

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Sorry it has taken me so long to get back to those of you looking for golf fitness information.

 

I am a physical therapist who has dedicated my ten year career to helping amatuer and professional golfer's achieve their physical goals. I manage an office in Oak Brook IL called the AthletiCo Golf Performance Center. In my facility we have mutliple avenues of technology that enable us to precisely asses exactly what you are doing during your golf swing... these technologies include 3 camera 2D analysis, 3D wireless analysis (looking at rotational velocities and kinetic link information - ie. power leaks) and a force plate in the ground to asses weight transfer and balance information.

 

That said..... the best exercise program for golf is one that is not only for golf but one that is specifically for you!!!. There are basically common areas of rotational mobility concern...

 

1. Ankles (calve flexibility)

2. Hip joints (mostly internal rotation) = stretching for the gluts, piriformis good.

3. Torso rotation flexibility that starts with good posture

4. Shoulder rotation flexibility that enables at least 100 deg of external rotation (the motion that the R arm goes into at the top of the backswing with the elbow pointing down at the ground) on both sides.

 

In addition to the mobility areas.... there are also areas of stability that must be assessed and usually addressed.

 

Lateral hip strength is very important so that one can make a complete wieght shift without excessive lateral tilt either away or towards the side being shifted onto and posterior hip strength (a strong butt) especially the L side for a Righty.

 

Core strength is important but not the crunch muscles but the deeper ones... the ones that enable you to draw your belly button in upon an exhalation. These can be accomplished by exercises such as plank (hovering above the ground on you elbows and toes for periods of time up to 1min without letting your back arch or you butt stuck in the air.

 

Also the scapular muscles and rotator cuff muscles must be very strong to enable you to extend your arms at the top of the backswing with the club in front of you not deep and behind you and to release the club fully at impact.

 

The most effective exercise programs for golf will be those that ask one to use their own means to maintain their balance and posture. Therefore machines are discouraged unless they are cable pulley machines. Standing exercises always trump lying exercises and after about 6-8 weeks of strength training you must introduce some power exercises that involve plyometrics of one sort or another (ie. medicine ball work, lateral hops, vertical leap, etc.).

 

Hope this helps.... Any other questions feel free to Post or contact me at [email protected] 630-572-9700.

 

Cory Puyear, PT, CSCS, MGFI

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I like to play other sports and I am in my 40's. I still activily play hockey.. Played all my life that's my training and for an old man I still can get in out there when I want..but I have been considering the gym and streching.

 

Go play indoor soccer floor hockey or play hoop ... don't have a cornary over it. I think you use all kinds of muscles when you do this kind of training and it's fun but the beer in the locker room may counter your work outs.

 

good luck

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Get flexible and get strong. You are not going to get strong lifting light weights. I wouldn't worry about getting "big", you probably won't. It takes a lot of time and work to put size on.

Work on your flexibility, develop core stability and total body strength.

 

And read Cory's response again.

 

You should think about working with a golf fitness professional. You might be able to find one at:

http://www.golffitnessproducts.net/find-a-...itness-pro.html

 

Also, check out http://www.golffitnessproducts.net/how-to-...-golf-game.html

by Sean Cochran, Phil Mickeleson's trainer

 

Hope this helps,

 

Anthony

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Gaining size isn't a problem with golf as long as flexibility is maintained (look at John Daly). Lifting heavy weights are still the way to go for putting on mass and gaining strength. At the end of last years season I was about 5'10", 145lbs at 20 years old. I made it my new years resolution to put some mass on via lifting and a high calorie diet. My parents own several GNC stores throughout Alaska so I had the supplements at my disposal, but never took full advantage (I even worked in the store for four years!). Since then I put on about 25 pounds of muscle and my swing has never been healthier. My distance has increased dramatically and I made sure to keep a solid stretching routine in combination with lifting heavy weight.

 

Once a week I do a workout devoted specifically to my swing strengths. It consists of workouts like the wood chopper, reverse wood chopper, dead lift, lat pull, bent over row, back extension, weighted pull-up, followed by 15 minutes of stretching in the sauna. You should give it a try.

 

I am a certified health food specialist so PM if you need any nutrition advice, I'd be glad to help.

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My workout has been pretty consistent, not really changing for golf (except when I play I take the day off at the gym). As I have lifted longer, I have moved more toward freeweight/dumbell exercises and away from machines. I think the freeweight/dumbell exercises are better since you have to support the weight and move it, so your "stabilizer" muscles get a workout. My philosophy on working out is you have to find what works for you. Everyone is different, and getting in there and figuring it out is the way I went. I can't tell you how important it is to use proper technique/form and go through a full range of motion on your excercise. I'd say < 50% of people have proper form when lifting that I observe (arching back/pushing with legs on flat bench, rocking back on standing curls, not keeping elbows in fixed position on tricep extensions, bouncing weight of self, lack of control on "negative" portion of rep, etc.) I don't do a huge number of exercises any more, but here is a quick breakdown on what I do. In a lot of exercises I increase weight through the later sets. Usually my reps are 10 1st set, 8-9 2nd set, 6-7 3rd set. I have no degree in excecise physiology, just have spent time in the gym, talked to people, and experimented. I rotate through the 3 things listed below with 1 day off per week. I take no supplements, and unfortuanately I have no lifting partner.

 

Chest/triceps/legs

-------------------

Flat bench x3 (225lbs)

Standing tricep extensions w/dumbells x3 (30lbs)

Incline dumbell press x3 (85/90/95lbs)

Flat bench fly x3 (40/45/50 lbs)

Machine leg press x3 (360/410/450lbs)

Decline bench on Smith machine (205/225/245lbs)

Dips x1 (25 reps)

 

Back/biceps/calf

---------------------

Standing curls x3 (80lbs)

Dumbell shoulder press x3 (65/70/75lbs)

Weighted back raises x3 (50lbs)

Lateral pull down x3 (machine)

Sitting rows x3 (machine)

Calf raises x3 (machine)

Concentration dumbell curls x3 (25lbs)

Wide grip pullups x1 (8 reps)

 

Cardio

-------------------

Run/bike

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I would say definitely incorporate some Pilates or Yoga into your routine. Far from being "chick exercises", Pilates and Yoga will help make you incredibly flexible. I would say try Pilates first, it will REALLY strengthen your core muscles. Especially if you lift weights, do Pilates a couple of times a weak, to keep or increase your flexibility. I'm a pretty flexible guy already, and Pilates has dramatically increased even my flexibility.

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