Effects
of Strength and Flexibility Training
on Golf Performance
from StrengthFit.com
A study performed at the South Shore YMCA
evaluated the effect of an 8-week strength and flexibility training program on
physical fitness and golf performance in adults.
The Program: Twenty-two golfers were
involved in the study: 17 people went through the program and 5 were control
subjects. Nobody played golf during the 8-week period. To assess golf
performance, everyone was tested for club head speed before and after the
conditioning program. Other assessment included body composition, muscle
strength, and joint flexibility.
The 17 participants performed 15 standard
strength exercises and 6 basic stretches three times a week. One set of 8-12
reps of each of the strength-training exercises was performed. It took about 30
minutes to complete the strength training and 10 minutes for the
stretching.
Results: The golfers who trained
improved in all of their fitness measurements:
- 56% improvement in muscle strength
- 24% increase in hip and shoulder
flexibility
- 4.1-lb. increase in lean weight
- 3.0-lb. decrease in fat weight
- 5% increase in club head speed
These golfers confirmed the improvement in
their driving power during the following season with consistently longer
drives.
The group of 5 control subjects who were
tested but did not participate in the program recorded the same mean club head
speed before and after the 8-week program
Discussion: (quote from Wayne
Wescott)
"The major outcome of this project was that
a basic program of strength and flexibility exercises not only did not
adversely affect the golfers' performance but also improved their body
composition, muscle strength, joint flexibility, and club head speed. These
results stand in sharp contrast to the golfers' earlier concerns that strength
training might reduce their flexibility and hinder their driving ability.
Furthermore, all participants reported that
they felt comfortable with the strengthening and stretching exercises and were
pleased with their improvements in fitness and club head speed. Most of them
continued their exercise program after the project ended, and all completed the
golf season without injury.
In summary, the golfers enhanced both their
physical fitness and their driving performance by participating in a basic
program of strength and flexibility exercises. It would appear that golf and
strength training are compatible, and that the time spent in muscular
conditioning is a productive investment for golfers who want to look better,
feel better, and function better, both on and off the golf course."
Strength training has changed
the nature of golf. It is no longer just a game of skill and finesse, but also
of strength. Tiger Woods has revolutionized golf with his combined skill and
strength. Over a year of weight training Woods added 20 pounds of muscle to his
lean muscular frame. With this added muscle he had raised the level of golf to
the point where par-5s are obsolete. To learn more, read
Strength Training For Golf
Note: Although moderate strength training
and stretching is very safe, if you are 35 or older or have a medical condition
or previous injury, you should check with your doctor before starting any
exercise program.
Click here for The Fitness Approach to Power
Golf: How to Build Strength, Increase Flexibility, and Improve Your Swing by
Making Your Body Part of Your Equipment |
