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Fitness training in golf has received increased attention over the past several years. The professionals seem to be in better shape than those professionals of yesteryear. It is without question that an emphasis of these golfers has been placed on fitness. This leaves the novice golfer with the question, “What can I do to improve my game from a fitness standpoint?”

Golf requires a significant amount of strength, flexibility, and balance throughout the swinging motion. A recent study in the Journal of Strength and Conditioning Research (Sell, Tsai, Smoliga, Myers, & Lephart) assessed these components in golfers with various handicap levels. They found that, when compared to the highest handicap group (handicap 10-20), those in the lowest handicap group (handicap < 0) had

  • Greater hip strength
  • Greater torso strength
  • Greater shoulder strength
  • Greater shoulder flexibility
  • Greater hip flexibility
  • And improved balance

So what does this mean? A fitness program designed for you the golfer needs to incorporate all 3 components: strength, flexibility, and balance. No longer is “being loose” the only component necessary to stay in golf shape. No longer is strengthening viewed as something that will “ruin your swing.” And the good news is that each of these 3 elements is modifiable, meaning they can be improved!

A proper strength progression program should be prescribed by a healthcare professional. This includes strengthening of the scapula (or shoulder blade) muscles that are responsible for positioning the shoulder against the chest wall and the spine. This also involves strengthening of the core musculature, the trunk muscles that support the spine and abdomen. And this includes strengthening of the hip, as these muscles are highly active during the swing.

While it may not be evident, balance is an important contributor in the swing. For example, in the finish of a golf swing, most of the weight is on the front leg. If the golfer is unable to stand on one leg, s/he may have difficulty “trusting” the leg in the finish position. Training and improving the balance can correct this.

In the upcoming segments, I will be discussing various techniques and tips for improving these components. However, before starting any exercise program, consult your physician.

(Author) Mike Markee, PT, OCS, COMT, ATC is an athletic trainer and physical therapist with 15 years of experience.  He is a board certified orthopedic specialist, a certified orthopedic manual therapist, and an athletic trainer.  Markee graduated from the Program in Physical Therapy at Saint Louis University in 2000, and has worked as a therapist almost exclusively in outpatient orthopedics.  In addition to his clinic time, he has worked in a variety of athletic settings, working with high school, collegiate, and professional athletes.  This includes time spent with the Champions Tour and the Strengthen Your Game program with Physiotherapy Associates.  Currently, he is on faculty at Saint Louis University where he teaches in the department of physical therapy and athletic training.  In addition, he rehabilitates many of the Division 1 athletes there.

 

Sell, T. C., Tsai, Y. S., Smoliga, J. M., Myers, J. B., & Lephart, S. M. (2007). Strength, flexibility, and balance characteristics of highly proficient golfers. J Strength Cond Res, 21(4), 1166-1171. doi: 10.1519/r-21826.1

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