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July 06, 2022 2 min read

Building muscle bulk and toning the body is a passion that many men and women across the world pursue. The ripped muscles and packed abs can make anyone look strong and perfectly healthy; but is this a good choice for golfers? Unfortunately, ripped muscles can lead to imbalance. It leads to poor ball striking and ruins the outcome. Hence, ideally, golfers must concentrate more on strength training rather than bulking up muscles. Here are some vital strength training tips for golfers!

Warmup is vital

'Warmup' is a vital part of any sport. It is necessary to ensure that the body is ready to perform the necessary actions. Warmup raises the body temperature and, in turn, increases the oxygen flow to the muscles. Oxygen enables the muscles to contract and relax, and the player can perform vigorous activities effortlessly. Hence, a short warmup session before strength training is vital.

Practice strength exercises

As much as golf relaxes the mind and the body, it includes complex movements that demand physical and mental strength. For a powerful golf swing, you must first concentrate on your form. As a golfer, you must have a neutral spine and be able to pivot at the hips by rotating through your torso. You should be able to generate enough power to hit a long drive. Some of the best strength exercises for a golfer include the following.

  • Wrist curls:The exercise is crucial to increase the core muscle strength and the hand grip.
  • Squats:Front squats are necessary to increase speed and power, and improve stability and rotation.
  • Hand walk:The exercise prevents golfers’ elbow and reduces shoulder injury risk.
  • Lunges:Lunges with a twist helps to strengthen the lower body, especially the hamstrings, glutes, calves, and quadriceps.
  • Medicine ball:Medicine balls are moderately heavy, and throwing them can improve balance, swing power, and speed.
  • Yoga ball:Yoga ball push-ups improve shoulder and back movement by strengthening the scapular and rotator cuff muscles.
  • Deadlift:This exercise improves the leg and posterior trunk muscle and reduces golf injuries. It is also vital for longer and more powerful drives.
  • Dumbbell bench press:Dumbbell bench press with one arm enhances the arm muscles, and improves strength and shoulder stability.
  • Sword pull:It is vital to strengthen and improve the external rotation of the shoulders which is necessary to control the club and trajectory during a backswing.
  • Standing Ys:The exercise enhances shoulder mobility and stabilizes the adverse effects of sitting.
  • Lateral Pillar Bridge: It is vital to prevent back pain.

Focus on recovery

Strength training can improve movement and reduce injury. It gives power to the swing to enable the player to reap significant benefits. Unfortunately, most golfers fail to achieve these benefits as they concentrate only on strength exercise. It is vital to remember that in addition to exercise, your muscles need time to recover. Excessive fatigue can tamper with strength training and for a golfer, stronger muscles and bones improve their ability to perform. Hence, it is vital to focus on recovery.

If you are a golfer, or someone keen on pursuing this sport; remember that strength and fitness are a vital part of this sport.
Cody Kuykendall
Cody Kuykendall


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