Video:How to Weight Train for Golfwith Mike Beecher
Strength training and conditioning is imperative to upping your golf game. Get some exercises perfectly targeted to the needs of golfers in this how-to video from About.com.See Transcript
Transcript:How to Weight Train for Golf
Hi, my name is Mike Beecher from performance physical therapy in Fairfield County, Connecticut. I'm a physical therapist and strength and conditioning specialist, and I'm here with About.com to show you some weight training strategies you can perform to improve your golf game.
Dumbbell Squats for Golfers
So an excellent exercise to get full mobility of the hips, knees, and ankles, while also activating the majority of the musculature in the body is the squat, specifically, a deeper squat. So what we're going to do is we're going to use this dumbbell, it can be of any weight that's sufficient to challenge you. You're going to hold it about chin-high, squeeze your shoulder blades down and back together, and we're going to have feet shoulder-width apart, toes pointed as straight as forward.
A little bit of toe-out, or outward rotation of the toes is okay, you're going to go down into a squat. I want him to break parallel, meaning his butt's going to go lower than his knees. You're going to hold that for two seconds, and then come back up nice slow and controlled. So sets and repetitions—you do about two to three sets of ten to fifteen repetitions with, again, a weight that's significant enough to challenge you while also allowing you to maintain proper form.
Half-Kneeling Chop for Golfers
The next exercise we're going to perform is a half-kneeling chop. He's going to assume this position where the leg facing the machine is forward, the leg that's on the outside is back. He's going to grab the rope here. What he's going to do, he's going to pull down with his opposite arm, and then once he gets to about that point he's going to push forward to achieve a full shoulder turn. Go ahead and repeat that.
So keys to success is to maintain the knee position over the toes, to initiate the motion with the opposite arm, and to finish with a nice, rotated trunk. This is a great exercise to help sequence and activate the core musculature, to get a nice pelvic rotation, and trunk rotation. With this exercise you can perform about two to three sets of ten to fifteen repetitions on each side. The weight should be significant enough to challenge you, but not to cause any compensations in form.
Half-Kneeling Lift for Golfers
The next exercise we're going to perform is a lift in half-kneeling. Different from the chop, we're going to have the knee that's furthest away from the machine up and forward, and the one that's closest to the machine down. Similar, he's going to initiate the motion with that right arm. As he comes to about shoulder height with that right arm he's going to push forward and obtain a full shoulder turn. He's going to come forward again, and when he gets to there he's going to push.
So you can see as he pushes with the right arm, his left arm is going to bend a little bit to allow a full rotation. Again, he's maintaining a nice upright posture, not coming forward at the hips at all, standing nice and tall.
So these were tips for weight training for golf. Please remember that form is vital, so if you have any pain or discomfort during the exercises, please stop immediately and consult a medical practitioner, and for more information about weight training for golf, please visit About.com