Golf specific exercise?

[Fireinthehole]

Hello all,

 

Being that I work in a Physical Therapy clinic and in a town with not one, but 10 senior living facilities and numerous over 55 communities- and a large # of golfers in the area. We see a fair number of people with some sort of golf or sport injury regularly. The majority of whom do not do anything for strength training or recovery work (stretching, yoga, foam roll etc.)

 

I was wondering if any of you here engage in any sort of program, be it at a local gym or at home. To maintain strength and flexibility? Or is it something more advanced? Or of course- nothing.

 

The golf swing usually gives way to muscular imbalances due to its repetitive nature, I am curious to see if anyone has been progressive in minimizing them. One of the easiest ways to get injured is to do repetitive tasks- look at assembly line worker injuries.

 

What are your priorities? Golf strength and power? Or are you more interested in keeping mobility and balance ?

Appreciate the input.

[apprenti23]

Boy I wish I still participated in any form of exercise. Really need to start getting back into it.

 

Awhile back when I played college golf, we had winter conditioning programs. Now the programs all know a lot more and I believe these kids do golf-specific workouts year round.

 

Back then, it was started by our captain with limited coach participation and a lot of schools didn't do conditioning programs. We met with a nutritionist once a week and she scolded me about my eating/drinking habits. I was in college and could eat whatever the heck i wanted. Back then i was 6'3" and about 190 lbs and in pretty good shape. Definitely wasn't a triathlete or marathoner, always hated running, but was in very good shape. Now I'm the same height but probably 100 pounds heavier!

 

We mostly did core exercises, little strength training, and heaps and heaps of cardio. Our conditioning program started off with a three mile jog, then we did all sorts of stretches and things you'd normally see on the football field. We did a lot of medicine ball work, a million sit-ups and ab work outs, weighted clubs, and swinging while on balance disks. In the gym it was a lot of light dumb bell work working on most everything except for chest. Lots of legs, abs, back, and shoulder drills. After what was usually an hour to two hour team conditioning practice, we'd play basketball. Usually full court 5 on 5 or if we had less 4 on 4 and sometimes half court 3 on 3. I'll tell you what, nothing (other than ice hockey) gets you in shape like playing pickup basketball. Our coach played D1 basketball and man he played dirty. I'd have bruises on my back from his forearm shivers.

 

After the winter conditioning program I came out in spring golf hitting the golf ball further than I had ended the fall season. That's something that never happened for me. The thing I noticed the most was endurance. It didn't matter how hilly the course or hot of a day I had zero problem carrying my bag for at least 18 holes and could do it every day a week. My favorite thing that I noticed was my balance of my golf swing, especially on uneven lies. I could stripe it off the must awkward stances and I attribute that to the conditioning program.

 

If you have any aches and pains or feel gassed toward the end of your round, highly recommend into doing anything you can to beat it. Unfortunately exercise is usually the answer!

[Fireinthehole]

We mostly did core exercises, little strength training, and heaps and heaps of cardio. Our conditioning program started off with a three mile jog, then we did all sorts of stretches and things you'd normally see on the football field. We did a lot of medicine ball work, a million sit-ups and ab work outs, weighted clubs, and swinging while on balance disks. In the gym it was a lot of light dumb bell work working on most everything except for chest. Lots of legs, abs, back, and shoulder drills. After what was usually an hour to two hour team conditioning practice, we'd play basketball. Usually full court 5 on 5 or if we had less 4 on 4 and sometimes half court 3 on 3. I'll tell you what, nothing (other than ice hockey) gets you in shape like playing pickup basketball. Our coach played D1 basketball and man he played dirty. I'd have bruises on my back from his forearm shivers.

 

After the winter conditioning program I came out in spring golf hitting the golf ball further than I had ended the fall season. That's something that never happened for me. The thing I noticed the most was endurance. It didn't matter how hilly the course or hot of a day I had zero problem carrying my bag for at least 18 holes and could do it every day a week. My favorite thing that I noticed was my balance of my golf swing, especially on uneven lies. I could stripe it off the must awkward stances and I attribute that to the conditioning program.

 

If you have any aches and pains or feel gassed toward the end of your round, highly recommend into doing anything you can to beat it. Unfortunately exercise is usually the answer!

 

I think cross training is lost on some of the younger kids. I mean growing up I played basketball, soccer, did track and football a couple of years. Even in high school I didn't play one sport particularly or dedicate 100% of my time too. 

 

I haven't had any golf related injuries, but now that I am no longer playing club soccer or sprinting for my college's track team I've seen an increase in weight and a decrease in strength!

[ZenGolfer]

I do a pretty generalized workout program: stretching, planks, pushups, squats, curls, military presses, butteryflies and Romanian deadlifts.

I dont really do anything thats golf specific, I just like looking fit and healthy.

[apprenti23]

All of the college and high school coaches will tell you that "specialization" or playing one sport is extremely detrimental to an individual's growth. Growing up I played every sport except football. My father was one heck of an athlete and football was his sport. He's still strong but sometimes He walks worse than my 93 year old grandfather! Through high school I played baseball, hockey, and golf. Sure my knees suck, but that's only because I'm overweight now. So many benefits in playing multiple sports, especially for children and teens.

[jbil8802]

I know of some physical therapists in my area that are certified by the Titleist Performance Institute. Might be worth looking into and getting certified in.

 

www.mytpi.com

[Fireinthehole]

I know of some physical therapists in my area that are certified by the Titleist Performance Institute. Might be worth looking into and getting certified in.

 

www.mytpi.com

Looked into that as well. Talked with one of the Physical Therapist here about doing that as well, but after looking at our numbers it was a bit tough to justify the company expense for the education. Our city is composed of about 37k residents, but if this were Portland, Or- it would be a better option. 

 

One of my many tasks is doing talks for our community as well as work site evaluation, etc. I am trying to gather some info for my next one which will be done at a couple of courses at our area.

[Jmikecpa]

I hit the treadmill and the bike just about everyday and still close to my college football playing weight. On the course I go with the John Daly routine of 12 oz curls and Marlboro Lights...that might be most of my problem.

[Undershooter]

I hit the treadmill and the bike just about everyday and still close to my college football playing weight. On the course I go with the John Daly routine of 12 oz curls and Marlboro Lights...that might be most of my problem.

The treadmill doesn't bother your knees jmike? I haven't had near the knee probs you have but if I'm running a little heavy then the treadmill is not my friend for Cardio

[Fireinthehole]

The treadmill doesn't bother your knees jmike? I haven't had near the knee probs you have but if I'm running a little heavy then the treadmill is not my friend for Cardio

might want to look at your running form/landing. That being said never been a fan of treadmills. Feels like I sink in when running.

[sp0rtsfan86]

I think cross training is lost on some of the younger kids. I mean growing up I played basketball, soccer, did track and football a couple of years. Even in high school I didn't play one sport particularly or dedicate 100% of my time too. 

 

I haven't had any golf related injuries, but now that I am no longer playing club soccer or sprinting for my college's track team I've seen an increase in weight and a decrease in strength!

Agreed. I played everything growing up. Really conditioned my body to roll with the punches. I used to weight lift but stopped. I do general stretches and visit a chiropractor who is supposed to send me some specific stretches.

[Jmikecpa]

The treadmill doesn't bother your knees jmike? I haven't had near the knee probs you have but if I'm running a little heavy then the treadmill is not my friend for Cardio

Let's not get crazy with this running thing. I walk at a brisk pace for half an hour in the treadmill and hit the bike for 45 minutes. Running on a treadmill would kill my knees and I would be done.

[Maverickping]

I had seancochrane.com design a golf specific program for me. Plenty of things on the web site for those that are interested.

[Undershooter]

might want to look at your running form/landing. That being said never been a fan of treadmills. Feels like I sink in when running.

I get a touch flat footed when I get tired which doesn't help but my knees are just beat up from alot of sports throughout the years. They weren't a fan of football and even less of a fan of me playing catcher for a few years. For the most part they do fine unless I get up over 220lbs. They start bitching at that point.

[apprenti23]

Funning thing in regards to "specialization" when it comes to sport. Have a buddy who is a prominent instructor and i forget who he heard this from in his inner circle so take it with a grain of salt.

In Michelle Wie's earlier years iirc she had a really hard time winning but was super popular. She was invited to throw out the first pitch at a MLB game (wanna say Giants but can't remember). Anyway the problem was she couldn't throw a baseball. Here was this teenage girl who looks incredibly athletic and hitting monstrous drives yet she couldn't throw a baseball 30 feet. They spent the next couple weeks in conjunction with normal golf instruction teaching her how to throw a baseball and eventually she was able to do it. That was when they started doing non-golf specific workouts and activities with Michelle and her game instantly progressed. 50 cent should have taken some lessons before that first pitch attempt as well!

[Fireinthehole]

I get a touch flat footed when I get tired which doesn't help but my knees are just beat up from alot of sports throughout the years. They weren't a fan of football and even less of a fan of me playing catcher for a few years. For the most part they do fine unless I get up over 220lbs. They start bitching at that point.

Oh yeah that'll do it! Aside from some ankle sprains in my early 20s I was very fortunate to avoid injuries