The Physical Game

The exercises suggested herein are advisory. Please be careful not to over extend yourself and seek professional advice if you are subject to any unusual circumstances or precautions.

Physical conditioning for golf involves strengthening, stretching and most importantly to prevent injury, warm up exercises. A fit body is also conducive to a fit mind especially in terms of concentration and dealing with stress. If prepare your body for golf you will also reap the rewards of increased fitness throughout your everyday life.

The main parts of the body which ones uses in golf are the back, shoulders, arms, hands and legs. This discussion therefore focuses on these areas. As most golfers play for enjoyment and average in the mid forties, a series of simple exercises is preferable to a rigorous gym programme.

Warm Up Exercises

Perform warm up exercises before beginning any routine strengthening exercises whether at home or in the club's locker room. This is extremely important in order to prevent injury.

One suggested routine is

Physical Exercise and Fitness

 

Warm up the shoulders and arms by outstretching the arms in a T fashion and, by bending the elbows, bring the hands into the chest. Repeat 30 times.

Warm up the upper back and shoulders by cupping your hands about 30 cm in front of one's chest and keeping the hips still, move ones hands from left to right and back again. Gradually build to a full stretch and repeat about 30 times.

Warm up the lower back and hips by moving the hips in a circular motion. Hands should be kept on the hips throughout. Repeat about 20 times in a clockwise motion and again in a counter clockwise motion.

Warm up the legs, back and shoulders by bending over and touching the lower part of the left leg with your right hand. Repeat for the other side. Keep the legs straight and gradually extend yourself. Repeat about 30 times.

Repeat this programme 4 or 5 times. Prior to teeing off, it is also a good idea to make a few practice swings. Professionals take about 5 shots with each of a number of clubs, starting with a wedge and ending with a driver or wood. The intermediary clubs might be a 3 and 7 irons.

Strengthening

Strength and physical prowess are not a great advantage in golf unlike other sports. No amount of strength can compensate for a lack of technique. However a firm grip during the swing is important which brings the arms and hands into play.

The muscles of the forearm, wrist and hand can easily be toned by repeatedly wringing a towel. Simply wring a towel and hold the tension for about ten seconds. Repeat twenty to thirty times. This promotes a good firm grip.

The muscles in the lower back can be strengthened by bending over with a straight back and legs, hands on hips such that the torso comes to rest parallel to the ground. Hold the tension for about five seconds. Gradually build up to about 30 repetitions. Perform the exercise slowly such that tension is maintained throughout.

Upper arm muscles can be toned by holding the arms outstretched from the body in a T fashion. Hold them there for as long as is bearable (without hurting oneself) slowing turning the palms up and down. Take a break and repeat building up to about five iterations.

The legs can be strengthened by perform squats. Simply stand with a half open stance with the hands on your hips. Then, keeping the straight back, assume a squatting position by gradually bending the knees. Gradually assume the standing position. Perform this exercise slowly keeping the tension on the leg muscles. Bouncing between squat and standing positions is of little benefit. Repeat up to thirty times.

Repeat these exercises in cycle at least three times. Follow this programme every day to tone and strengthen one's golf muscles. It may be worth considering supplementing this programme with swimming or light sessions at the gym.

Stretching

Flexible muscles are an important element of a full and powerful swing. The upper body coils around the hips which is the source of the potential energy used to swing the club. During the latter stages of the swing, the follow through, the hips twist around the knee. Allowing the muscles in these to stretch and contract smoothly is not only important for one's game but also for tone and to prevent injury.

To exercise the main muscles used in the golf swing, assume your normal stance. Then extend the arms with the back side of the right hand touching the backside of the fingers of the left hand - almost as if you were holding a club. The imagine yourself taking a swing and rotate the arms in that manner. Not only is this is a good stretching exercise, it also promotes 'muscle memory'. Repeat about 30 times.

Exercise the upper back and shoulders by cupping hands about 30 cm in front of the chest and keeping the hips still, move the hands from left to right and back again. Gradually build to a full stretch and repeat about 30 times.

The lower back, hips and legs can be exercised by standing in a wide stance with the arms extended to form an X shape. Keeping both arms and legs straight, bend over and touch the toes on the opposite side of one's body. One should work towards slowly extend one's reach. Repeat this exercise about 30 times.

Repeat the cycle of exercise at least three times.

These simple exercises will condition the body to the stresses imposed upon it during the golf swing. By pushing the degree of twisting and stretching over a period of time, the body will be able to accommodate a full and proper golf swing without causing injury.