If you play golf, then you know that in this sport, you need all the help you can get. Most of the players on the PGA tour participate in a regular fitness program for general health, injury prevention and, of course, to enhance their game.
There are many muscles used in the mechanics of a golf swing. The key is to have control, strength and flexibility with these muscles. For this column, we will work on the strength and flexibility of the deltoid or shoulder and the back muscles.
Each of these exercises will be followed by a stretch specific to the sport of golf. It is, in fact, an ideal time to stretch a muscle immediately following a weight-training exercise.
Target Muscle: Low Back & Latisimus dorsi (side of back)
Weight Exercise: Bent Row
Specific Stretch: Torso rotation
Bent Row Keep your body bent as it would be at your address over the golf ball. Keep elbows in and pull weights to ribs. Exhale as you pull. Use 3-to 10-pound weights. Keep upper body still as you complete the repetition. This will help you to stay controlled over the ball. Do two to three sets for 10 to 18 reps. |  |
Torso Stretch Now that the muscles are worked and warmed up, they are ready to stretch. With a club on your back, assume a wing address position again. Now twist both directions with a fluid/controlled stretching motion. You should be able to achieve a greater range of motion following the bent row. Exhale as you twist. Complete 20 to 30 reps for two to three sets. As the back fatigues, swing mechanics can start to fail and golf balls go astray. Strong low back and Latisimus muscles will help you to focus on and effectively execute the task at hand. Target Muscle: Deltoid (shoulder) |  |
Weight Exercise: Lateral Raise
Specific Stretch: Cross Shoulder Stretch
Lateral Raise Use 2-to 12-pound dumbbells. Keep your body tilted slightly forward. Keep the back flat. This helps maintain your spine angle throughout the golf swing. Knees are bent and abdominals are tight. Now with your arms slightly bent, lift your arms to shoulder height. Exhale as you lift. The back of your hand should move toward the ceiling. Move slowly. Complete 12 to 20 reps for two to three sets. |  |
Cross Shoulder Stretch With the opposite hand, grab the back of the elbow and pull the straight arm across the body. Apply gentle tension until you feel a stretch. Hold this stretch for 20 to 30 seconds and complete two to three times. |  |
You might be surprised how beneficial these exercises will be directly before a round of golf. You'll be warmed up, stretched out and your swinging of the golf club will feel more effortless. Oh, and here's a golf tip for you. Hit 'em long and straight!
