Opinion & Analysis

Most golf fitness misses the mark completely

Published

11 years ago

Sep 16, 2015

Most of what is touted as “golf fitness” just doesn’t do the basics right. It doesn’t pay due diligence to the fundamentals, and often goes straight for the low-hanging fruit of rotational speed and power. Maybe even worse is that much of it tries to make golfers believe that an exercise such as an explosive wood chop or a gadget like a weighted club can instantly add 30 yards to their game. I’m sorry, but it doesn’t work that way.

JUST LIKE A CLASSIC GET-RICH-QUICK SCHEME, IF it SOUNDS TOO GOOD TO BE TRUE IT PROBABLY IS.

Athletic ability for golf isn’t that different than athletic ability in other sports. You wouldn’t expect an aspiring soccer player to go straight to clean and jerks, heavy sled pulls and plyometrics. He needs to first gain the ability to run efficiently, sidestep and achieve good body position. Otherwise, he will never be able to apply the gains made from training to his on-field game.

It’s the same with golf.

If a golfer has poor posture and poor concepts of dynamic rotation, then the application of speed and power is going to be ineffective. This also applies if golfers are fundamentally unstable or have mobility issues in their major joints. Add to this the increased risk of injury from loading up with weighted rotation exercises and we have a situation where training isn’t only ineffective, but might even make golfers worse and lead to an injury that forces them to take time away for the game.

There are all too many horror stories where a severe injury from improper training derails a golfer’s career or causes them to lose passion for the game. This article hopes to limit those occurrences, as well as raise awareness of how golfers can improve their games and overall well-being through fitness.

What To Do Now

Get a Golf Lesson: Any golf coach worth their salt will be able to evaluate your setup posture and assess your concept of dynamic and efficient rotation specific to the golf swing. While an instructor may not know what movements need to be performed to fix certain flaws, many are familiar with top trainers in their area who specialize in just that. Ask them for their recommendation.

Get Screened: Follow up the lesson with a good, golf-specific physical screening that will identify your abilities in regards to stability, mobility and basic movement quality. I personally use a modified version of the Ramsay McMaster screening method, and add a few of my own tests. TPI certified trainers can also perform these screenings.

Get a Program: Now that you know where you are, it’s time to start moving up the chain. A quality training program will offer exercises that will challenge your level of stability, mobility and movement quality relevant to you and your golf. This program should also give you a strength stimulus by encouraging a gradual increase in load (pounds or kilos) and/or volume (sets and reps).

What To Do Next

Do these things frequently.

Change Up Your Program: Sticking to the same exercises for months on end will limit your ability to progress upward. A good trainer will anticipate positive and negative changes to your body, and tailor your routine to create continued progress in troublesome areas.

Get Golf Lessons: It’s really important to keep applying your increased physical capabilities to your game. Only a quality golf coach can reliably make this happen for you.

Eat Well: Quality nutrition is key to building muscle mass, getting stronger and staying healthy. Hydration is part of this, and golfers should aim to consume at least 1 pint of water for every 50 pounds of bodyweight per day.

Be Patient: Making lasting and tangible change takes time and consistent application.

Do these things occasionally.

Get Re-Screened: Monitor your progress by getting tested again. Once every three months is ideal.

Get Soft Tissue Massage: Yes, they’ll help you relax, but soft tissue massages also help with recovery from training.

What NOT To Do

Don’t be tempted by a “golf power” program that promises to add 30 yards in 30 days and blindly follows a non-progressive, non-specific set of exercises. Most of these programs completely ignore the principles of athletic development. You will likely end up disappointed, disillusioned and potentially injured.

Further, it’s important to stay the course if you do take the right steps. I’ve seen too many golfers bail on a program after three weeks because they haven’t broken par or some other scoring barrier.

The Takeaway

Athletic development in golf should adhere to the same principles as lasting improvement in any field. Accurate evaluation, quality advice and a patient, consistent application of hard work are what is required.

If you would like more info on golf-specific training, you can check out my website www.golffitpro.net or send me an email ([email protected]).

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Nick Randall

Nick Randall is a Strength and Conditioning Coach, Presenter and Rehab Expert contracted by PGA Tour Players, Division 1 colleges and national teams to deliver golf fitness services. Via his Golf Fit Pro website, app, articles and online training services, Nick offers the opportunity to the golfing world to access his unique knowledge and service offerings. www.golffitpro.net

18 Comments

marcel

Sep 24, 2015 at 2:10 am

very nice article. no shortcuts in golf game or any other sport. practice and gym 😉 great article

Reply Report comment
snooz

Sep 23, 2015 at 5:49 pm

any legitimate strength training program will incorporatebalance and flexibility exercises. this in and of itself will improve one’s ability to hit a golf ball.that said if you really want to improve your golf game the strength training regimen is only half the answer and should B augmented by lessons with a qualified pro.increased strength, rotational speed, and flexibility will help you absorb and implementwhat you learn from A professional instructor.

Reply Report comment
Steve

Sep 17, 2015 at 5:57 pm

Yoga really is the best thing for golf. I will do a 10-15 minute yoga session in the family room before I head to the course. It’s amazing the difference it makes. You will be looser and faster the second you hit the range.

Reply Report comment
- jakeanderson
  
  Sep 18, 2015 at 5:36 am
  
  no. the best thing is strength work-out.
  
  Reply Report comment
  - JP K
    
    Sep 21, 2015 at 1:10 am
    
    no, the best thing is yoda or pilates (strengthen, lengthen). Without the flexibility, strength is wasted.
    
    Reply Report comment
- marcel
  
  Sep 24, 2015 at 2:12 am
  
  man you are the only guy i know to warm up before game 😉
  
  Reply Report comment
  - ph00ny
    
    Dec 4, 2015 at 10:50 pm
    
    I used to warm up too.
    
    At least 45min session at the range and another 30min session chipping and 15min putting
    
    Now days, first few holes are the warm up. My left shoulder thanks me for it
    
    Reply Report comment
oti

Sep 17, 2015 at 4:06 am

Hunh?

Reply Report comment
other paul

Sep 16, 2015 at 1:43 pm

I tried Jaacob’s long drive stuff from this site. I added 7-10MPH of club head speed. Haven’t done the exercises in a year but still have the speed. I also tried rotating as fast as I can and barely sliding at all (Kelvins stuff) and results were instant. Hit the ball 30 yards longer immediately. Swinging close to 120MPH now. Friends hitting 3 and 4 irons off the tee are blown away when I hit my 9i right past them, sucks in wet conditions though, ez to plug the ball when it comes down so far ????

Reply Report comment
- The dude
  
  Sep 17, 2015 at 12:59 pm
  
  Total BS
  
  Reply Report comment
  - the next dude
    
    Sep 18, 2015 at 4:40 am
    
    totally agree total BS
    
    Reply Report comment
- devilsadvocate
  
  Sep 18, 2015 at 11:12 am
  
  Lol @ ur 9iron comment
  
  Reply Report comment
Nick Buchan

Sep 16, 2015 at 11:37 am

Love this article Nick! Especially the second paragraph…will have to steal that! 😉 And the emphasis on the need for progressive overload in all areas of fitness. I think a lot of golfers forget this in search of the magic bullet program to give them 50 yards in 5 minutes.

Reply Report comment
blake

Sep 16, 2015 at 9:08 am

just put down the soft drinks, eat a balanced diet, get some sleep, put down the smart phone, and start doing something to improve your physical health everyday. do that and you’ll be a better golfer and person.

Reply Report comment
Todd Marsh Fitness

Sep 16, 2015 at 8:07 am

Great post Nick! I couldn’t agree more. Media loves to talk about golf-specific exercises, and those are great for people that are already in decent shape or have very low handicaps. True be told, most people need to work on corrections before they even start to strength train. They can worry about rotational exercises once they can do the basics. I wrote a post a couple weeks ago that golf specific exercises are for those in shape, most people just need to work out first http://toddmarshfitness.com/strength-training-for-golf/
Keep up the good work and I enjoyed your post.

Reply Report comment
- the next dude
  
  Sep 18, 2015 at 4:43 am
  
  I hit 300ydr driver but i never do those golf exercise, I hit the gym everyday if I can do it and work out to increase my stamina and strength. Just take good care of your body and anybody can hit a good ball, but the most importance thing in golf is not how far you can hit but how accurate you are.
  
  Reply Report comment
Nick

Sep 16, 2015 at 7:53 am

Nick,

What is your thought on the P90X series of workouts? I know they are not golf specific, but I just completed P90X3 and saw improvements in my game. My flexibility increased and I picked up some modest gains in distance, but the golf swing seemed to be easier to perform after completing the program. I’m just curious on your thoughts. I used to always go to the gym, but I find the P90X series of workouts personally more enjoyable and they change up the workouts. That has always been my problem, I reach the plateau and can’t move past that point.

Reply Report comment
- Josh
  
  Sep 16, 2015 at 1:04 pm
  
  I personally find the P90X series to be great for golf. You do get stronger and more flexible when you throw in the yoga as well. The variety of the workouts is great, and your body is always guessing. I’ve noticed a slight increase in distance from the program. When I’m done with P90X, I will go back and do P90X 3 because of some coaching duties that I have, I will only have time for the 30 minute workouts.
  
  Reply Report comment

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