Get fit for the golf course
GOLF is tough on bodies. In fact, the forces involved in golf are surprisingly large. The average force of impact between a club head and ball is 6000-8000 N, which corresponds to a weight of 600-800kg. The club head is accelerated to 160kmh in around 0.2 seconds in your downswing. This requires the body to generate a lot of force.
It’s estimated that amateur golfers use about 90% of their maximal strength to hit a golf ball. This is repeated around 50 times during a round and often 300 or more times during a practice session. If we equate this load to training in a gym, a 90% of maximal load is equivalent to a weight that you could only lift four times (4-RM weight). Loads like this are respected in the gym, so it baffles me why golfers have no respect for the load generated in a golf swing.
If you’re playing golf on a regular basis with something like a spare tyre wrapped around your waist and a body that hasn’t seen exercise for a while, you really are running the gauntlet.
John Daly isn’t a role model here, obviously. John admitted the only reason he does not lift weights is because the health club does not let him smoke there and he would get sick after he worked out.
Injured backs, shoulders and elbows are the most common effects of not preparing your body for golf. These injuries can keep you off the course for months in some cases.
You should seriously look at doing a golf conditioning program if you’re playing two rounds or more a week or hitting more than 200 balls a week.
Studies show that if you’re hitting this many balls each week, your risk of injury is significantly higher than if you’re an occasional hitter. I’d recommend at least two, preferably three sessions a week in the gym doing a golf-specific program.
This workout needs to increase your strength in rotation and needs to condition muscle, tendon and bones to support repetitive impacts in golf and the high forces in rotation and weight shift involved with golf.
We regularly repair and condition golfers at the Kaizen Centre.
See our Facebook page for details about our charity golf day or give me a call about how we can help you improve your golf body. Visit Hamish at Kaizen Exercise Physiologists, 2/47 Sixth Ave, Maroochydore and get your wellness on track.
‘‘ John Daly admitted the only reason he does not lift weights is because the health club does not let him smoke.
Swinging a golf club involves a lot of force.