How Can A Gym Workout Make Your Golf Swing More Powerful?

Golf is more than a game of skill; it’s a physical sport requiring both strength and flexibility from the body. Casual players are sometimes reminded of this when a relaxing day on the course leaves them achy and fatigued the next day. 

Being able to keep up with friends, or your boss, on the golf course can help boost more than your ego. The Golf and Health Report published by The R&A outlines some of the health benefits of an 18-hole round. 

It shows regular golfers have a better quality of life due to fewer chronic diseases and, on average, live five years longer than those who don’t play golf. 

Getting the clubs out can not only mean more fresh air, players can also walk up to five miles and burn up to 2,000 calories. 

One way to keep golfers healthy on the fairway is to improve fitness and strength, with the bonus of making it more enjoyable by improving their game.  

 

What muscles does golf use?

The golf swing is a complex whole-body movement involving different stages. Each stage stresses muscles differently. 

 

Address and backswing

The address is where the swing starts before raising the club behind in a backswing. The muscles used are the obliques, the shoulders (rotator cuff), trapezius and back, and legs.

 

Downswing

As you swing forward toward the ball, the centre of gravity shifts, forcing hips, glutes and quads to activate. Again the torso rotates, forcing the obliques and abdominal muscles into service, along with the chest and back muscles. The forearms keep the club in line.  

 

Impact with the ball

As the club face hits the ball, the tension in the downswing reaches its peak and all the muscles involved tense on contact. 

 

Follow-through

Mirroring the backswing, the follow-through movement involves slowing the rotation of the body. Obliques, rotator cuffs, back and leg muscles are all activated in eccentric movements as the power dissipates.  

 

What are the benefits of strength and conditioning for playing golf?

While it is entirely possible to improve your golf game by focusing on increased playing time and swing technique, strength and conditioning have many benefits. 

Once the focus of only professionals on the PGA circuit, amateur and recreational players are waking up to the fact that time spent in the gym can improve their game. 

Among the main benefits are:

• Improved power in the swing, which transfers to clubhead speed

• Improved control when putting

• Improved cardiovascular stamina for long days on the links

• Fewer injuries and quicker recovery from injury

The true benefit for the recreational player is that being fitter and stronger can help you enjoy your game more.

 

What exercises can help improve your golf swing?

While nothing beats actual time on the course or at the driving range for perfecting that smooth yet powerful swing, several gym-based exercises can give you an edge on the course. 

 

Core strength

The go-to exercise for core strength has to be the plank, whether a side or horizontal one. Throw in some kneeling Pallof presses using a cable machine or resistance band, which will help keep your torso in line for the swing and impact. 

 

Plyometrics and balance

Golf requires explosive power in the big shots; introducing plyometrics to the programme such as pogos, lateral hops and jump squats will help.

Work on balance by using single-leg reaches and Swiss ball rollouts

 

Single-leg exercises

The swing requires each half of the body to be able to function separately, so unilateral lower body exercises should be on the programme.

Exercises such as a rear-foot elevated split squat, loaded with adjustable dumbbells and single-leg Romanian deadlifts using a kettlebell or a dumbbell. 

 

Bilateral leg exercises

Both legs get a workout with a goblet or dumbbell squat, specifically the quads and glutes. Instead of a full depth squat, lower yourself onto a box or bench slowly to build up eccentric strength.  

 

Chest and back 

A bench press on an incline, with dumbbells, can help provide the pectoral stability and strength for the downswing. A prone dumbbell row will strengthen muscles in the back, and for extra strength in the traps, add some Y-raises with a much lighter dumbbell. 

 

Shoulders

Push/pull exercises for shoulders can also include core stability if done kneeling on one knee. Use a dumbbell for a one-arm shoulder press and a cable machine or resistance band for one-arm lat pull-down. 

Of course, this list of exercises is not exhaustive, and it should be tailored for your ability and training capacity by a professional. 

However, with the help of some basic home gym equipment such as resistance bands, adjustable dumbbells and a bench, you can seriously improve your golf swing.