Shape Up…
To Avoid Being Teed Off
by Executive Fitness Leaders Staff
The golf season is just over the horizon and many of us are racing down to the basement to clean out the clubface grooves in preparation for another season of bunkers, bogeys and majestic birdies. Getting the clubs ready to swing is unfortunately all that most golfers do during the soggy month of April in anticipation of heading to the course. With the advances in golf technology over the years the average player has become more and more reliant on their oversized driver or long distance ball to chisel that handicap into a number they can smile at. However, studies have shown that the average golfer’s handicap has not shrunk at all over the past 16 years. This can only lead us to one conclusion, the solution lies within ourselves.
We don’t have to look to far to see one of the best examples of why we as amateurs should take our physical fitness seriously when it comes to golfing. The games undisputed greatest golfer (no name even necessary) has transformed himself from a gangly, awkward looking teenager into a physical specimen that many consider the perfect golfing machine. Now, we all can’t turn ourselves into a lean, mean Masters-winning machine overnight, but we can take the first steps in building a better body to deal with the athletic movements that the game calls for. As much as I would like to tell you about the magic bullet that will propel you to golfing glory, the quick fix does not exist.
The human body is made up of between 640 to 800 muscles depending upon which expert you ask. Many of you reading this can attest to the fact that we have all woken up feeling muscles we never thought we had after a five hour round of golf on our favourite hilly course. Thankfully, it is not incumbent on you to perform 700 different exercises to enhance your golfing experience this year. A few carefully chosen exercises performed on a consistent basis can help increase your enjoyment, prevent unnecessary injuries and just plain make you feel better on and off the course.
So here’s the plan. First you must look at your schedule. Try to set aside a couple of days of the week that you can dedicate to strengthening your most important golf muscles. All you will need is 20 to 30 minutes on each day. Now, find some space and grab a few basic necessities such as a bench, some dumbbells, a golf club and medicine ball. Creating a physique fit for golf can start at a gym or in the comfort of your own home but the key is to start. Improving the strength and endurance of the legs, hips, shoulders, back and core muscles will prove invaluable while you stroll up that hill on the 18th fairway. Who knows, maybe another 18 will be in order after a quick stop to stretch and enjoy a beverage at the 19th hole?
What you will need:
Bench
Golf Club
2.5 - 10lb dumbell
Exercise #1: Squat with arms overhead (for hips, quads, core etc.)
Hold a golf club overhead and squeeze your shoulder blades inwards. Draw in your abdominals then squat down while maintaining an upright posture. Keep your eyes focused on the top of the wall in front of you to maintain proper body alignment. Push through your heels to return to the starting position. Aim to complete 12-15 repetitions with good form.
Exercise #2: Woodchip (core muscles)
Holding a medicine ball or dumbbell over your shoulder draw the ball across your body towards the ground outside the opposite foot. Let the hips pivot slightly as you turn. Reverse the direction with controlled momentum to feel a slight stretch through the midsection as you reach back above your shoulder. Aim for 12-15 reps in each direction.
Exercise #3: Reverse Delta Flyer (for posterior deltoids, shoulder girdle)
While seated, bend over from the hips. Maintain a flat back with the chest close to the knees. Raise the arms out to the side, squeezing the shoulder blades together at the top of the motion. Maintain a slight bend of the arms throughout the movement.
Exercise #4: Lateral Plank Hold (core muscles and shoulder girdle)
Lie on your side with knees stacked on top of each other and elbow directly under the shoulder. Lift the hip up to attain a straight bodyline from the knees to the shoulder. Draw your bellybutton in towards your spine and hold the oblique muscles contracted for 15-30 seconds or until the form breaks down.
Repeat these exercises three times each allowing 30 seconds of rest between each set. Always focus on correct form and don’t forget to warm up with 5 minutes of brisk exercise beforehand and finish with 5 minutes of stretching after.
Did You Know?
The average female golfer will burn approximately 350 calories an hour if they pull the clubs around the course instead of using a power cart. That’s 1400 calories for a four hour round.