Golf really is the sport that is currently thriving in the UK. England Golf reported last year that 10,213,894 scores were submitted – 811,712 more scores than 2023, showing an increase of 8.63%.
It’s the game that anyone can play regardless of their shape and size, the game that provides the social aspect of sport more than any other and that is reflected in its growing popularity. With popularity comes competitiveness. Whether it is wanting to be the best out of your group of friends, bringing your handicap down or looking to move into a high level of golf to compete.
The Masters is in full swing this week. Pardon the pun. What people don’t realise is that even after 18 holes at Augusta, having been mentally challenged during their round, professional golfers are often straight into the gym afterwards. It’s become part of their routine in the height of competitiveness and the will to always improve. You’ll often see Rory McIlroy tell the interviewer that he is heading to the gym after he has finished his round.
We thought we would outline some golfing / gym tips to help you improve your strength in the right areas which could benefit your golf game and also prevent injury from the strain of playing golf.
Back – injury prevention and power
You have to look no further than Tiger Woods to see the strain that golf has put on the body. The most famous golfer of all time has had no less than six surgeries on his back. Rory McIlroy once said in an interview with the PGA that a doctor told him that his career ‘could be a lot shorter than it needed to be’ if he didn’t address the issues going on in his back.
Deadlifts and the use of the lower back bench will strengthen your posterior chain (glutes, hamstrings, back). These muscles are vital for movement, power, and stability. The increase in power will help when driving the ball and the stability will help in the prevention of injury, building up the strength in the lower back.
Dumbbell Rows strengthen your upper back which will improve posture through your swing. Add in compound exercises such as lat pulldowns as a further upper back exercise and there is a nice range of exercises that support your upper and lower back.
Hips and Core – balance and stability
You may have seen or heard the phrase ‘it’s all in the hips’ from Chubbs Peterson (Carl Weathers) in the famous golf movie, Happy Gilmore – well they’re not wrong!
Your hips help generate power and initiate the downswing; strengthening your hip flexors will support this. The hip abductor / adductor machine provides a specific movement to strengthen this area. Meanwhile lunges work the lead glute and quad muscles (including the rectus femoris, which is also a hip flexor). They also stretch the hip flexors on the rear leg, which have to lengthen, depending on how far you step forward. Try these without any weight at first however if you feel that is too easy, carrying some free weights will make the exercise more difficult.
Building strength in your core will help maintain the balance in your swing through better posture. The torso rotator is the perfect bit of equipment to help build strength in your core. However if your club doesn’t have this machine then resisted torso twists using the functional trainer will provide a similar exercise. Additionally, planks (which will also work your lower back) and sit ups build strength in your abdominal muscles.
Strength Training – distance
You only have to look at Bryson DeChambeau to know that distance equals results! His ability to drive the ball to the 400 yard mark and beyond is down to his natural ability to connect with the ball off the tee but also the strength training he puts in behind the scenes.
Incorporating general strength training exercises can increase clubhead speed and power generation resulting in hitting the ball further off the tee. Working your shoulders through a seated shoulder press, shoulder fly’s and the arnold press all provide a nice variation of exercises.
Finally, chest exercises strengthen the pectoral muscles and improve overall upper body strength and stability. Focus on bench presses and dumbbell flys whilst completing press ups in between sets.
The golf season is among us as spring is here and The Masters is currently taking centre stage. Grab your friends, put the work in in the gym and enjoy your rounds!
