Get into the swing of exercises for golfers

As a physical education major at Virginia Tech, I had to take several activity courses.
Most of them were just plain enjoyable, like field hockey, tennis, folk dancing and golf.
By far, the one I remember the most was my golf class. It was a pass/fail class and, trust me, there were times I thought I would not pass the class.
I had to play 18 holes of golf for my final exam, quite a challenge for someone who had never picked up a golf club. Gratefully, I passed my class and developed a new respect for golfers.
The golf swing itself is an athletic event. There is a tremendous amount of power in the golf swing.
Harnessing that power and using it efficiently and effectively can make a mediocre golfer a great golfer. Controlling the release of that power is the definition of the player compared to the hacker.
Of course, to be a better golfer, you must play golf. That is the principal of exercise specificity.
If you want to be a great runner, you run; if you want to be a great tennis player, you play tennis.
While many people agree that golf is a mental game as well, it is still about hitting the ball and getting it into the hole with the fewest strokes, and repetition helps that.
But if you want to be a great golfer, then you must add exercise to your routine as you have seen many pro golfers do over the last few years.
Do exercises that are sports-specific, exercises that will strengthen your core and the muscles that are engaged during the golf swing.
Unleashing the power that comes from a strong core is very valuable to the serious golfer.
Let’s look at two of the four elements that every golfer must have in their exercise program:
Strength-resistance training is a must for the golfer. Functional exercises that mimic actual golf moves are recommended.
The golfer, for the most part. will want to keep their resistance on the lighter side to prevent injuries.
Higher repetitions and moderate weight will help prevent injury.
But with that said, each exercise should bring the muscle group to fatigue to stimulate the muscle to change.
Most exercises should be done standing with free weights, seated on a stability ball or with a medicine ball. After all, you do not sit down when you play golf.
Core training: These exercises are performed to strengthen the muscles that stabilize the body.
Core training involves keeping the torso in place while taking the limbs through different movements.
A core workout helps to improve the muscles of the abdomen and back.
These muscles are the key muscles needed for the twisting the body withstands during the golf swing.
For example, sitting on a stability ball and performing dumbbell curls while trying to maintain balance on the ball is a good example of core training while working other muscles groups.
Also, anchoring long rubber bands (exercise tubes) to fixed positions and performing movements similar to the golf swing will train the core muscles to perform more effectively and efficiently when playing golf.
Next week, I will address some other elements that can take your golf game from good to great.

LINDA STOLLINGS is a personal fitness trainer in Bristol, Tenn. E-mail her at info@fitprescriptions.com or visit www.fitprescriptions.com.