How to Add Strength to Add Distance
Misconceptions About Strength Training
Today, every professional and high level amateur golfer who want to play their best and stay injury-free are getting professional training. Part of every effective Golf Fitness Program are customized strengthening exercises, specific to the golfer’s needs, that equip them to handle the physical demands of the swing.
There have been many misconceptions about strengthening for golf. For years, most experts feared that if you built up muscles, you would become “muscle bound”, and lose the flexibility needed to play well. With modern research and development of proper golf training techniques, these misconceptions about strength training are rapidly fading.
There are several important strengthening exercises that can add significant length and consistency to your game while greatly reducing your risk of injuries.
Exercises to Improve Your Strength
The following exercises are designed to build strength in the abdominal muscles, hips and legs, shoulders and arms. When consistently performed at a frequency of 2-3 times per week, most golfers will begin to experience improvement in their ability to hit the ball farther and with greater consistency within 3-6 weeks.
Prone Plank:
The goal of the Prone Plank is to build stronger abdominal muscles so you have a solid foundation to rotate your upper body on. This will aide in acceleration and transferring power during the downswing for more distance.
Perform 2-3 sets. Hold the plank until you begin to feel moderate fatigue. For some, that might only be 10-20 seconds. For others, it may be over a minute. Stick to your ability!
Half-Kneeling Rotation:
The purpose of Half-Kneeling Rotation is to strengthen the rotational muscles of the abdomen and spine that will promote greater speed and control during downswing for more distance.
Perform 2-3 sets x 6 reps/side. Once you’ve rotated to your end range, hold for 2-3 seconds while breathing deeply. Make sure to keep your lower body stable! You only need to turn to the side in which the leg is forward.
Alternate Arm and Leg Lift:
The benefit of the Alternate Arm and Leg Lift is to strengthen your shoulder, hip, and back muscles so you can achieve and maintain proper posture and stability during the entire golf swing. Without great posture and stability, it is difficult to achieve enough club speed and proper swing path for increases in distance.
Perform 2-3 sets x 10 reps/side (5 reps/side). Hold for a minimum of 3 seconds/rep. The whole objective of this exercise is to make sure your trunk/spine remains stable. as you move your limbs (that’s core stability!).
Side Jumps:
Side Jumps is an excellent exercise for strengthening both your hips and legs for gaining explosiveness in your swing. Jump training, or plyometrics, is one of the most effective ways to increase speed and power through fitness training.
Perform 2-3 sets x 10 reps. Always start and finish your jump in a flexed, squat like position. Concentrate on landing “softly.”
As with any exercise program, getting professional guidance from an expert who is knowledgeable about golf-specific exercises, and who can evaluate your individual needs is a must. Furthermore, it is always advisable to consult with your physician before attempting any strengthening or conditioning exercises.
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