Golf sport conditioning program and aspects of the golf swing:
Golf requires not only flexibility and strength but also good muscle balance and postural stability. A typical day on the golf course can include swinging more than 100 times a day.
Golf conditioning program includes both physical preparation and education to promote a lifetime of injury-free golfing. Knowing which muscles are primarily involved in different aspects of the swing can help develop a very effective golf conditioning program that will increase strength and endurance and enhance motor control in crucial areas of the bodies.
Here are some examples of Muscles involved during the swing phase of Golf (most golfers do not know)
- stabilization of the shoulder joint (rotator cuff—supraspinatus, infraspinatus, teres minor, subscapularis)
- trunk rotation (obliques, lumbar extensors)
- hip internal rotation of the back leg and hip external rotation of the front leg (hip abductors, gluteus maximus, obturatorius internus, superior and inferior gemellus, quadratus femoris)
- control of the club position (wrist and hand musculature)
Downswing and Impact
- (hip abductors and adductors, internal and external obliques, quadratus lumborum, rectus abdominis, transversus abdominis)
- stabilisation of the shoulder and scapula (shoulder blade) from acceleration to impact (rotator cuff, serratus anterior, middle and lower trapezius, other midback muscles)
- downward movement of the arms (pectoral muscles)
- weight transfer from the back leg to the front leg (all leg muscles)
These are a few aspects that golfers should know during the swing phase. Golf requires strength, endurance and correct firing sequencing in a variety of muscle groups, as well as stabilization of the trunk and hip musculature. Golfers can benefit from a golf conditioning program by building strength and endurance in these specific areas:
- hip and gluteal muscles
- trunk/core muscles
- pectoral muscles
- shoulders—specifically the rotator cuff
- forearm flexors and extensors
Strength and conditioning exercises will help golfers maximize their performance and decrease injury risk over the long run. It is vital to understand that golf is a physically taxing activity that can stress joints, muscles and tendons throughout the body.
Here are some sport conditioning examples to help improve your golf performance.
Oblique twist with medicine ball (obliques, low back)
- Sit on a mat, holding a medicine ball between the hands, with knees comfortably bent and torso angled back about 30–45 degrees.
- Maintaining an upright, neutral posture (without arching or rounding) and keeping the abdominals tight, rotate side to side, tapping the ball down next to each hip.
Perform 3 sets of 15–20 reps.
Pulley internal rotation (rotator cuff)
- Standing with the pulley on the right, grip it with the right hand. The pulley axis should be lined up next to the elbow joint.
- Keeping the right elbow pinned to the side and the forearm parallel to the floor, pull the handle across the stomach (internally rotating the shoulder joint).
- Pause briefly, then return to the starting position with control.
Perform 3 sets of 12–15 reps on each side.