Hit the Ball Farther
Nearly every golfer wants to hit the ball farther, including the best players in the world. While tour professionals have significantly benefitted from fitness programs, recreational players can also see a tremendous benefit from a stretching and strength training program. If you want to impress your weekly foursome, start a training program for as little as 30 minutes a day for 3 days a week.
There are a few factors that are critical to hitting the ball farther. Proper swing mechanics influence club head speed. The correct movements develop additional club head speed and better contact. Check your equipment properly fits your swing. The correct loft and shaft flex are extremely important. Finally, gain 3 yards by increasing your swing speed for every 1 mph. However, remember increasing swing speed while sacrificing contact is counterproductive.
The golf swing places a considerable amount of stress on the shoulders, elbows, and wrist joints while producing pressure on the low back and hips. As you increase your fitness level you can generate more power with less effort, thus producing a smoother swing with more club head speed. The following exercises can be performed on exercise machines or free weights. Some might benefit by starting on exercise machines and transitioning into free weight exercises. Incrementally add weight throughout the program. Research suggests in 8 weeks the weight load can increase by as much as 50%.
If you want to increase swing speed start with the ability to drive through the ball. Basic power exercises target the quadriceps, hamstrings and gluteal muscles. Weight machine exercises include leg extensions, leg curls and leg presses while basic free weight exercises include step-ups, lunges and squats.
Upper body strength depends on the ability to transfer power from the lower body and core. Exercise machine workouts include abdominal curls, rotary torso and low back workouts while free weight exercises include the bench press. Exercises exclusively utilizing bodyweight include back extensions and trunk curls. Additional upper body workouts on exercise machines include chest crossovers, super pullovers and lateral raises. Others may prefer free weight workouts that include one-arm bent rows and lateral raises.
Controlling the club throughout the swing is crucial to maintaining the correct angles and club head positions. Therefore, focus on strengthening the biceps, triceps and forearm muscles. Exercise machine workouts include bicep curls, triceps extensions, super forearm flexions and super forearm extensions. On the other hand, if you prefer free weights, try standing curls, overhead triceps extensions, wrist curls and wrist extensions.
In addition to strength training, focus on stretching the hip, trunk and shoulder areas. Stretching routines can take as little as 10 minutes, increasing each workout to 40 minutes or more.
Golfers will experience significant benefits within the first four weeks. In as little as eight weeks, participants may replace four pounds of fat with four pounds of muscle mass. Participants can realistically expect a 5 mph increase in swing speed, resulting in an additional 15 yards. In addition to increasing swing speed, golfers will see additional health benefits such as lower blood pressure, weight loss and increase in muscle strength. The program will benefit your golf game and overall health.