Improve Your Game Through Exercise

 

Golf-specific strength training

 

By Mike Pedersen

 

Is your driving distance going down and down? Does your back hurt after a round of golf? Do you feel like you've lost power in your golf swing? Improving your strength specific to golf may be the missing link.

 

Golf is no longer just the leisure game it used to be. It is now recognized as an athletic sport. As with all other athletic sports, your body's strength plays a crucial part in how well you play the game.

 

Fact: A stronger body plays better golf. Most strength-building workouts can be beneficial to some degree, but there are golf-specific strength exercises that enable you to hit longer and straighter drives with less effort and hit more accurate shots, which will consequently lower your scores.

 

Playing golf at an optimum level requires muscular strength, power, and endurance. Contrary to what most people think, long practice sessions and hitting hundreds of balls will not improve these components. In fact, they will only result in physical injuries (from overuse) and a great deal of frustration.

 

The benefits of a golf-specific training program are the obvious solution for taking your game to the next level. The benefits have been well documented. Golfers have significantly increased their driving distance, lowered their handicaps and reduced injuries. Therefore, it is advantageous for golfers of all ages and fitness levels to start a strength training program.

 

As an example, did you know that doing even just one exercise will greatly improve the strength of your back so that you will be able to play 18 holes, or hit balls all day without any pain?  I call this powerful little exercise the "Lying Superman." You won't believe the amazing difference this exercise can make in your strength until you actually do it. All you have to do is lie on your stomach on the floor with your hands at your sides. Raise both your upper body (chest), arms and legs as high as you can. Hold it for a count of 10. And that's it! Just do this simple exercise for two sets every day and you can say goodbye to low back pain!

 

Junior golfers are also reaping the benefits of strength training. How do you get the edge when you're at the junior golf level? Getting stronger may be the answer.

 

We are noticing a dramatic change in the caliber of junior golfers. They are getting fitter, stronger and are hitting it as long as the PGA and LPGA players. This is a combination of personal coaching on swing mechanics and getting stronger.

 

Players like Ty Tryon, Michelle Wie and the Song sisters are a perfect example of what junior golfers are capable of, given the right approach. Parents are now realizing the investment in their kid’s golf pays off big when they receive partial or full scholarships for college.

 

The difference between junior golfers and adults is typically strength - not flexibility. I've worked with hundreds of junior golfers and within a very short period of time, doing strength training, their drives increased as much as 50 yards.

 

Participating in a strength training program doing the wrong exercises can hurt junior golfers, not help them. The exercises have to compliment the golf swing from a dynamic standpoint and a stability standpoint. If this is not taken into consideration, improvement will not happen. The age to begin a strength training workout for juniors is between the ages of 12 and 13 and on up. Having a professional oversee the program at the earlier ages is crucial. The upside is a rapidly improving game and who knows …a scholarship for college. 

Editor’s Note: Mike Pederson developed the customized online golf fitness program Power Performance Program and is a featured golf fitness expert for Golf Magazine’s website GolfOnline.com.  For more information on Mike and his programs logon to www.golf-trainer.com.