Golfers can spend a few minutes a day in the cold winter months to stay, “golf Strong.” An exercise routine which directly works on golf specific movements will help to keep every golfer ready for the winter months. The use of resistance and weights will add to the outcome of the workout. Joe Bauer, Director of Instruction at Stone Canyon Golf Club in Blue Springs, says, “I highly recommend that any golfer who is looking to add power and distance to their game should start by developing the golf specific muscles that are used to swing the club.
It is not being able to bench press 250 pounds that enable the golfer to hit the ball long. It is a combination of technique and flexibility that will make each player in condition for the golf season. Bauer has a few tips to help everyone stay golf strong over the winter months.
Before starting any exercise routine make sure you stretch, to help avoid injury and loosen up. Begin with swinging a weighted club, 15 swings in four sets. Between sets take a 30 second break, to give yourself a chance to relax. On each swing hold the finish for a few seconds. “It is very important to maintain the proper form while performing this drill as to not develop any bad habits” according to Bauer. Loosing balance or failing to maintain a proper posture indicates you should try going to a lower weight.
Start slow and increase your weight as your strength increases. During the off season perform this drill every other day and during the season twice a week to maintain strength. Donut weights can be used as a substitute to a weighted club. These weights can be purchased at most sporting goods stores. The use of multiple clubs forces you into an improper grip and this could lead to bad habits, according to Bauer. The same drill can also be performed with a resistance band; making sure to keep the proper form.
Bauer says, “There is no doubt that conventional exercises like push-ups and sit-ups will add to your overall fitness and strength but I can tell you with confidence gained from my own experience that you will hit the ball further and add to your overall strength if you follow my advice above and dedicate yourself to a routine over these winter months.”
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