Kick Start 2016 - Get Fit, Play Better!
With the start of every New Year comes resolutions and plans to change our lifestyles; whether it’s our eating/drinking habits, activity levels or physical appearance. As a result of this many of you will be heading back to the gym this week in a pursuit to get fitter and leaner. Unfortunately over 75% of people do not stick to their resolutions as their expectations are too high and the number of changes they set is far too many for them to possibly achieve. People also realise they don’t want to make the sacrifices they think/need to make to achieve these goals and then find themselves back in the same old habits as last year and probably the previous years before that.
Research has shown however that if a goal is defined and the need/desire for change is great, then there is more likely to be adherence to the resolution. There may be a greater motivation to hit the gym if you have an event/wedding that you are working to, or if say your current diet/food choices are negatively impacting your health – these are factors that create that desire. A great example for us golfers would be improving our golf scores and handicaps, there is much scientific research and visible evidence (on the Professional tours) to support the improvement of golf performance through gym based programmes and physical conditioning.
Over the winter months lots of time is spent on the driving range trying to perfect our swings, but we should also be looking to improve our most valuable piece of equipment in the swing – our bodies. Improved posture, movement, physical strength, and power have been proven to improve golf performance such as; club head speed, distance and control – all variables which can help to shoot lower scores and reduce handicaps.
To help makes things a little easier for you and to get you started in the gym, try incorporating these exercises into your workout – which will add specific conditioning that can transfer across into your golf game.
Overhead Squat
This is a difficult exercise to complete correctly and will demonstrate quite quickly any mobility issues in the ankles, hips, torso or shoulders.
Use a non-weighted bar/club to begin with to ensure that the shoulders are pulled back – however if this is too difficult forget the bar and raise your arms up into a Y and squat as low as you can. Add the bar back in once you can achieve a more upright posture. Ensure that your feet are shoulder width apart, that you stay as upright as possible and lower/sit down into your glutes without your weight pushed forward.
Overhead Squat - Benefits
Pallof Press
Forget crunches and sit ups, along with planks and their many variations this is a great exercise for improving core stabilisation of the spine. This anti-rotation exercise is designed to improve core stability to support the lumbar spine (lower back).
Start this exercise by standing with an athletic stance and enough weight laterally to feel your core working hard to stabilise your spine. With every press hold the out for 10 seconds. To progress this exercise try half-kneeling and split stance to increase complexity as opposed to upping the weight.
Pallof Press Benefits
Wide Grip - Pull Up
The wide grip pull up is a great exercise for developing strength in the back, arms and shoulders; as well as requiring and developing core strength. A wide grip ensures that the focus is on the lats which are a key muscle in the golf swing for providing better connection to the body as well as also helping to create power.
If you are lacking body strength to be able to perform an initial pull up start with inverted rows on a lower bar, or assist your pull with bands or partner – ensuring that you lower your arms slowly and controlled to allow you to build strength. Once you can perform one – build on this.
Wide Grip Pull Up – Benefits
These three exercises and their variations will all contribute to improving movement, stability and strength in key areas that are required for enhanced golf performance. Remember, find your start point for each exercise and gradually build up through the progressions once you have mastered the basics.
If you are looking for a more personalised, individual programme specific to your goals, please contact me at rachael@dynamic-golf.co.uk to arrange an initial physical screening and consultation session.
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