Jackson Reid
Weight training for golf has become increasingly popular as the sport has evolved and golfers are now seen as athletes. Strength training is an essential part of maximising achievement in the sport, and can benefit golfers at every level. A well-designed strength training programme can help golfers increase their power, improve their swing and prevent golf-related injuries. This involves building functional strength and muscle bulk, as well as focusing on power development. Golfers can incorporate a variety of exercises into their training, including squats, deadlifts, dumbbell presses and rotational exercises.
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What You'll Learn
Warm-up, cool-down, and recovery
Warming up and cooling down are essential parts of a golfer's training routine. They help to reduce the risk of injury, improve performance, and mentally prepare you for your game or training session. A warm-up routine could include dynamic stretches, such as shoulder rotations, hip rotations, torso twists, and light jogging or jumping jacks. Resistance bands can also be used to improve shoulder mobility and stability, enhancing your range of motion and promoting proper rotation in your golf swing.
Another warm-up exercise is the "thread the needle" stretch, which is a yoga pose that can help improve flexibility and relieve tension in the shoulders and upper back. Start in a tabletop position on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Inhale as you reach your right arm up towards the ceiling, opening your chest and twisting your upper body to the right. As you exhale, thread your right arm under your left arm, bringing your right shoulder and cheek to the mat. Hold the stretch for 10-15 seconds, then inhale and reach your right arm back up to the ceiling before returning to the starting position.
After a round of golf, a structured cool-down regimen is important for minimizing soreness and reducing the risk of injuries, as well as fostering overall muscle health. This could include static stretches, such as hamstring and quad stretches, as well as light walking and jogging. Light movement, stretching, hydration, and a nutrient-filled meal are all important parts of the recovery process. A warm bath or hot shower can also help alleviate tense muscles and enhance blood circulation.
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Full-body exercises
- Squats: Squats are a compound movement that works the muscles in the lower body, glutes, core, and legs, all of which are vital for generating power in the golf swing. Single-legged dumbbell squats and split squats are excellent variations to focus on balance and stability.
- Deadlifts: This exercise builds strength and power in the hips, glutes, upper legs, and abdominals, contributing to a more powerful swing.
- Rows: Back exercises such as rows strengthen the lats, upper back, and shoulders, enhancing shoulder stability and rotational mobility.
- Lunges: Reverse lunges or single-leg deadlifts help improve balance and stability, reducing the risk of injuries.
- Planks: Planks are a bodyweight exercise that targets the core, improving stability and balance.
- Medicine Ball Twists: This exercise works on rotational core strength, which is essential for the golf swing.
- Vertical Pushes and Pulls: These exercises improve shoulder stability and mobility, increase upper-body muscle mass, and contribute to club head speed.
- Hip Hinge: Reinforcing the hip hinge pattern creates benefits for the swing by developing lower back strength and power.
It is important to adjust the weight and intensity of these exercises based on your fitness level and always warm up and cool down properly to prevent injuries. Additionally, consider combining strength training with flexibility exercises like yoga or Pilates to enhance your range of motion and further reduce injury risks.
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Rotational exercises
While golf was once considered a low-intensity sport, the modern game has evolved to include a greater focus on athlete fitness. Rotational exercises are an important aspect of weight training for golf, as they help to improve clubhead speed and increase the power of your swing.
Heavy Cable Rotation
This exercise involves using a cable machine or resistance band to build strength and stability as you rotate through your swing. By adding weight and mimicking the rotational movement, you train your body to remain stable under a load.
Medium Weight Rotational Throw
This exercise involves tossing a weighted medicine ball against a wall as hard as you can. This helps to train your body for the speed and power required during a swing.
Golf Swing
Holding the shaft of the club just under the clubhead, perform your regular golf swing. The club will feel lighter, allowing you to focus on powerfully rotating through the hitting zone and improving your distance.
It is important to note that rotation exercises should focus on the thoracic region of the spine and the hips, rather than the lumbar region, which is designed for stability. Additionally, anti-rotation exercises can also be beneficial for golfers, as they help to create a more efficient transfer of force from the ground up through the body and out to the clubhead.
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Power development
Power is the ability to move the heaviest loads in the shortest time, and it is a product of strength and speed. To develop power, it is important to focus on exercises that strengthen the lower body, back, and posterior chain. The golf swing, in particular, requires power, and it is important to train the nervous system in conjunction with muscle fibres to move bigger loads.
Some specific exercises that can help with power development include squats, split squats, deadlifts, and rotational exercises. These exercises target the hips, gluteals, upper legs, and abdominals, which are crucial in executing a powerful swing. Additionally, exercises like wood chops, lat pulldowns, and dumbbell presses can be incorporated, ensuring that the vulnerable shoulder joint is protected.
It is recommended to perform exercises with challenging weights for 3-6 repetitions, focusing on moving the weight quickly. This approach can improve speed, power, and strength by enhancing the central nervous system's ability to send signals to the muscles. It is also beneficial to vary the workout routine every 6 weeks to avoid overworking certain muscle groups and to provide mental stimulation.
In addition to weight training, proper nutrition is crucial for optimising power development. Adequate protein intake is essential for recovery from workout soreness and injury prevention. Golfers should also consider incorporating mobility training and yoga into their routines to improve overall well-being and performance.
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In-season training and rest
In-season training is all about maintaining the strength and power you've built during the off-season. You can still gain speed, power, and strength by focusing on the central nervous system's ability to send signals to your muscles. This means keeping the weight challenging for 3-6 reps and moving the weight extremely quickly.
If you feel like you want to do more, add sets, not reps. For example, you could do 3-4 sets of 3-8 reps, depending on the exercise and program. It's important to rest adequately between repetitions and sets so that each movement is done as fast as possible. Take up to 5 minutes between sets for power training.
You can continue to apply progressive overload throughout the season. Use the "reps in reserve method" or "RIR" and set a rule of leaving at least 2 RIR in each set. When you notice more than 2 RIR in a set, you can slightly increase the weight.
Diligent tracking of your weights, speeds, and how you feel is essential to guide future training decisions. Trying to practice or play when experiencing soreness or fatigue from workouts is counterproductive. Soreness can linger for 2-3 days and is usually caused by new activities or a sudden spike in training volume. You can avoid soreness and still make progress by limiting these factors.
During the in-season, it's important to stay active and prepare for the next season. Take a break from strenuous strength training and focus on rest and recovery with light activity, cross-training, and gym work.
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Frequently asked questions
It is recommended that you get a medical clearance for exercise before starting a new training program. You should also get assessed by a professional to identify your strengths, weaknesses, and flexibility issues. Once you've been evaluated, you can begin to formulate a training plan.
The ideal training plan will depend on your fitness level, goals, and access to resources and coaches. Generally, a full-body routine with exercises like squats, deadlifts, and barbell rows is recommended. You can also incorporate rotational exercises, resistance band work, and yoga.
This will depend on your specific goals and the exercises you are performing. A common frequency for weight training is 1 to 3 times per week. For in-season workouts, it is recommended to have a day off between strength training sessions and speed sessions.
Weight training can increase your ability to generate power, resulting in longer shots. It can also help to counteract the imbalances caused by repeatedly swinging a golf club. Additionally, weight training can help prevent golf-related injuries.
