How To Correctly Weight Train For Golf Like Tiger Vijay And Phil

How To Correctly Weight Train For Golf Like Tiger Vijay And Phil



I often hear from amateur golfers about how training with weights makes them feel “tight” and it​ ruin’s their golf swing. Traveling on​ the​ PGA Tour I disagree with this point of​ view completely. it​ is​ well known that the​ top players on​ the​ PGA Tour; Tiger,​ Vijay,​ and Phil workout regularly. They praise the​ benefits of​ their workouts in​ the​ development of​ their golf swing. I am a​ first hand observer of​ what they do in​ the​ gym on​ the​ days they play.

As a​ result,​ I see the​ reasons why amateurs do not workout as​ excuses rather than legitimate reasons. I would guess that the​ difficulty amateurs have with weight training or​ working out in​ relation to​ the​ game of​ golf is​ how to​ do it​ correctly. This article will discuss how to​ properly workout to​ improve your golf game.

Weight training is​ not bad for the​ golfer if​ done correctly.

Weight training done incorrectly is​ bad for the​ golfer.

This is​ where the​ amateur gets sidetracked,​ frustrated,​ and ends up thinking weight training is​ bad for golf. a​ typical weight training program found at​ many health clubs can be detrimental to​ the​ golf swing. These types of​ programs can make you feel “tight”,​ adversely affect your golf game,​ and leave you frustrated.

The reason why these “generic” training programs are counter productive to​ golf is​ their inability take into account what is​ required of​ the​ body in​ relation to​ the​ golf swing.

Golfers need to​ be very aware of​ a​ few important concepts when weight training in​ relation to​ the​ golf swing. First and foremost,​ any training program for golf needs to​ be cross-specific. a​ cross-specific training program develops the​ body to​ the​ positions,​ movements,​ and requirements of​ the​ sport you participate in.

Granted everyone’s swing is​ slightly different but the​ base components are the​ same. All golfers rotate around a​ fixed spine angle,​ transfer weight forward and back during the​ swing,​ generate clubhead speed,​ attempt to​ square the​ club at​ impact,​ and complete the​ swing in​ a​ balanced finish position.

The main goal of​ a​ cross-specific training program is​ develop your body physically around the​ golf swing. This induces what is​ termed a​ transfer of​ training effect onto the​ golf course. Simplified this states that the​ training you do in​ the​ gym pays off on​ the​ course in​ a​ positive manner.

Designing a​ weight training program for golf is​ a​ simple process if​ done correctly. the​ best place to​ start is​ with flexibility. Golfers need to​ be flexible. the​ golf swing requires you to​ move the​ club through a​ long range of​ motion,​ thus requiring your body to​ be very flexible. Areas of​ the​ body that typically require large amounts of​ flexibility for golf are; the​ hamstrings,​ lower back,​ hips,​ and shoulders. Oftentimes the​ amateur’s swing can improve from just adding flexibility exercises to​ their training program.

Another aspect of​ a​ cross-specific training program for golf is​ balance training. Balance is​ the​ ability of​ the​ body to​ control its’ center of​ gravity and body parts efficiently. Balance exercises address both the​ nervous and muscular systems of​ the​ body creating greater efficiency in​ its ability to​ control body movements and center of​ gravity.

After you have looked at​ the​ flexibility and balance components of​ a​ training program for golf,​ it​ is​ time to​ shift gears to​ the​ “weight training” side of​ the​ equation. the​ golf swing requires the​ development of​ strength within the​ muscles of​ the​ body. You need muscular strength to​ maintain a​ fixed spine angle,​ create an​ efficient weight transfer,​ and develop clubhead speed.

The development of​ strength in​ the​ muscular system is​ where the​ amateur commonly makes mistakes. Remember all the​ exercises in​ a​ cross-specific training program for golf must revolve around the​ movements of​ the​ swing,​ and create a​ benefit to​ your play on​ the​ course.

Typically,​ strength training is​ thought of​ as​ a​ group of​ exercises that create “bulk” and build the​ “beach muscles”. Bench pressing 300 and developing biceps like Arnold does not mean you’ll drive the​ golf ball 300 yards.

Developing strength for the​ golf swing is​ very different from “football” or​ “bodybuilding” strength exercises. the​ golf swing uses the​ whole the​ body,​ from feet to​ fingertips. as​ a​ result,​ golfers need to​ strengthen the​ entire body cross-specifically to​ the​ movements of​ the​ golf swing. a​ key to​ strength training exercises for golf is​ to​ integrate the​ entire body into the​ exercise patterns,​ rather than isolating a​ specific muscle (a.k.a. bicep curls and bench press).

For example,​ bicep curls may make you look great for the​ beach or​ fill out your golf shirt,​ but you do not swing the​ golf club with your biceps only. You use your entire body,​ and as​ a​ result the​ strength training part of​ your program,​ must incorporate the​ entire body. Exercises such as​ ball crunches,​ Russian twists,​ single leg squats are beneficial strength training exercises for golf.

Completing the​ template of​ a​ golf specific training program is​ endurance training. the​ golf swing is​ a​ repetitive movement. in​ a​ single round of​ golf the​ swing is​ repeated numerous times. a​ week on​ Tour might find players swinging the​ golf club well over 1000’s times. as​ a​ result,​ it​ is​ necessary to​ develop the​ endurance capacities of​ your muscular system.

Developing endurance in​ your muscular system allows you to​ repeat a​ movement over and over again without getting tired,​ a​ key component of​ the​ golf swing. Once the​ body becomes tired,​ the​ ability to​ swing the​ golf club properly becomes impeded resulting in​ miss hits,​ lost distance,​ and poor shots. Bottom line,​ you need to​ make the​ same swing consistently to​ score consistently. Endurance training assists in​ this process.

To summarize; weight training and working out is​ beneficial to​ the​ golfer,​ if​ and only if​ it​ is​ done correctly. the​ wrong choice in​ the​ type of​ training program,​ exercise selection,​ or​ even exercise sequence can hinder your golf game. Choosing a​ training program that is​ cross-specific to​ the​ golf swing and induces a​ transfer of​ training effect onto the​ golf course is​ best. This type of​ program incorporates; flexibility,​ balance,​ strength,​ endurance,​ and power exercises relative to​ the​ golf swing providing benefits to​ your body and golf game.

Sean Cochran




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