Proper Use of Information in this Training Library

Any elite training or golf performance program should begin with a comprehensive physical assessment. Many golfers need to turn to professionals in the medical or conditioning fields to assist with this assessment process. We have included a basic one here to get you started. Use the cardio section to get warmed up before performing any exercises or stretches in this section. There will obviously be overlap between muscles used in the different phases of the swing but by categorizing things this way, it will help you to see the transitioning between the most active muscles as you move through the phases of the golf swing. Consult your physician before starting any type of exercise or flexibility program. Discontinue any exercise that is uncomfortable or causes pain. No warranty, responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information or recommendations. Always pace yourself and rest your muscles for 48 hours between each workout. Refer to the key on the right for the difficulty rating assigned to each exercise or stretch. Beginner Intermediate Intermediate to Advanced Highly Advanced

Golf Physical Assessment

By gathering objective measurements an effective, efficient, and individualized program can be designed to directly improve the athlete’s performance as it relates to golf.

Muscles Used During the Address Position

Improving posture should be the foundation of your golf fitness program.

Muscles Used During the Backswing

Power is created in the backswing by the difference in the amount of rotation between the shoulders and hips. For professional golfers, we often see a 45° hip turn and a 90° or greater shoulder rotation. The difference between these motions can be called the X-factor. In the modern swing, the upper body tends to rotate in a vertical direction while the hips and lower spine twist in a more horizontal direction.

Muscles Used During the Downswing

The greatest muscle activity and tension is produced as the club is brought back towards the ball. The downswing is the uncoiling phase of the golf swing. The highest forces of side bending, shear and rotation all occur during this phase. Additionally, the golfer must properly link or synchronize the motion during this phase of the golf swing to allow an efficient transfer of energy from one segment of the body to the next.

Muscles Used During Impact

Ideally, as the club moves through impact it is accelerating to reach maximum velocity as the club strikes the ball. The majority of golf related injuries occur during this phase of the golf swing. A golfers head and neck experience a side bending and rotational motion as it is held steady while the body moves around it. The shoulders are brought back to square. The mid and low back experience a side bending motion away from the target combined with a rotational motion towards the target. The lower body is turning with the hips being slightly open towards the target.

Muscles Used During Follow Through

In the follow through, the rotation of the body needs to end in a balanced finish position. The golfer needs to maintain support, approximately 95% of the golfers’ body weight, on the target leg as they finish the golf swing. The ability to complete this activity requires strength and balance of the hip and trunk muscles. Additionally, the muscles work to decelerate the upper body as the golf clubis moved to a position over the shoulder.

Cardio

Before you work or stretch your muscles, get some blood circulating to them. You can use a cardio warmup to do this. Interval cardio is one of the most effective forms of cardio for not only warmup, but for weight loss and as a complement to weight training.