Weight
training can help any golfer's game
By JEFF
BOOHER
There has been a long-standing myth
that strength training is detrimental to golf.
Some golfers believe working with weights can
hinder their swing by developing large, tight
muscles. Not true. The goal for pros is simply to
strengthen -- not gain -- muscle mass; the goal
should be the same for amateurs. Performed
correctly and under proper guidance, weight
training can be a valuable asset to anyone's
game.
 |
 |
David
Duval, who finished on top of the 1998
money list, before and after he worked
strength training into his routine. |
Golfers are
athletes and golf requires tremendous skill to
play well. As with other sports, strength is an
important ingredient in that skill. As a physical
therapist and athletic trainer working in the
Senior and PGA Tour fitness trailers, I've
noticed the benefits of weight training among
pros firsthand. You may have noticed a few guys
who've toned up recently -- notably David Duval,
who took four wins in four months after losing 35
pounds last year.
Duval, who estimates he increased
his leg and arm strength by more than 75 percent
and gained a half club in distance, says there's
no doubt his increased strength helped him win
his first three tournaments at the end of last
season, a time when players typically slow down.
"I felt fresh and strong, which not only
helped me physically, but also mentally. Using
weights helped me avoid fatigue during the final
rounds," he says.
The result of proper strength
training -- which is also known as resistance
training and can include exercises using free
weights, weight machines, or body resistance
(such as push-ups and pull-ups) -- can be more
power. It also helps promote balance during the
swing, mostly because a stronger trunk keeps your
body stable while it rotates. And strength
training develops overall body control and
endurance, which will help you strike the ball
more accurately and consistently.
Well-conditioned muscles also are less prone to
injury and recover faster when injured. Other
benefits can include increased metabolism and
energy.
If you are thinking about
incorporating strength training into your golf
fitness routine, start by consulting an exercise
specialist (physical therapist, athletic trainer,
or personal trainer) familiar with the game. He
or she will likely give you exercises to develop
the following areas, some of which generate
force, while others work as stabilizers, keeping
your balance or coordinating a smooth swing.
THE THIGHS.
Four different muscles --
collectively called the quadriceps -- make up the
front of the thigh. They provide power during the
forward swing and acceleration through the ball.
The hamstrings, muscles in the back of the thigh,
initiate pelvic rotation and allow the transfer
of power from the hips to the trunk and arms.
These
muscles, especially the largest in the buttocks,
the gluteus maximus, are active during the
forward swing and generate power.
BACK
MUSCLES.
These hold you
up in a balanced position as you bend over the
ball at address, then stabilize your posture
during the swing. They are active during the
forward swing and acceleration through the ball,
and also help the body decelerate in the follow
through. The latissimus dorsi, large back muscles
that start at the hips and attach at the upper
arms, aid in the rotation of the arms.
THE
OBLIQUES
...located on the sides of the trunk, below
the rib cage are important to rotation, and
provide power during the forward swing and
acceleration through the ball.
THE
ABDOMINAL
...muscles are important to posture and
balance.
CHEST.
The pectoralis major, the largest muscle in the
chest, helps pull the arms down during
acceleration and provides power during the follow
through.
SHOULDERS.
The most important shoulder muscles in the
golf swing are the four comprising the rotator
cuff. They work together to coordinate the swing
and protect the shoulder joint.
FOREARM
MUSCLES
...lend control and touch to your swing,
particularly in the short game.
Remember,
weight training is just one aspect of a complete
exercise program, which should also focus on
increasing flexibility, balance and
cardiovascular endurance. If you persevere, you
might even wind up with the same type of
improvements as some of our guys on Tour.
Jeff Booher is a physical
therapist and athletic trainer with the Tenet
Healthcare Player Fitness Centers.
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