Golf and Physical Conditioning

Introduction

Golf is a very popular sport and has been for a long time. A good number of our clients enjoy golf and play it regularly. We also commonly work with individuals to rehabilitate them to return to golf or to assist in improving their physical capacity and abilities to get better at the sport.

Common Areas of Focus

There are some common areas, such as the low back and shoulder joints, that are more commonly associated with golf due to the nature of the rotational movement and shoulder involvement. We tend to focus on these areas due to requests and their involvement in the sport, but also because of the prevalence of injury in these areas.

Muscle Involvement and Injuries

Muscle Involvement in a Golf Swing

A professional development course I completed a couple of years ago discussed the sport in depth. One of the most interesting points was the muscles involved in a golf swing and to what extent. Below is a reference to a picture that shows the phases of a golf swing and breaks down the muscles involved, along with the percentage of involvement or function required.

It is quite interesting to see the extent to which other muscle groups are involved, not just the lower back and shoulders. For example, the pectoral muscles and hamstring muscles have some of the highest activation requirements of all the muscles and are not the first thought of when considering a golf swing.

Common Golf Injuries

Research from this course also showed that in both professional and amateur golfers, the lumbar area was the most prevalent for injuries. Additionally:

  • Professional golfers commonly experience wrist injuries.
  • Amateur golfers often suffer from elbow injuries.
  • Upper back exercises
  • Chest exercises
  • Lower limb exercises

Recommended Exercises

Some example exercises listed in the PD course include:

  • Wood choppers
  • Back squats
  • Grip strength exercises
  • Medicine ball throws
  • Countermovement jumps

These exercises not only build strength but also power, which is an important attribute for a golf swing. Exercises should be multi-joint, sport/movement-specific, and collaboratively train all the physical attributes needed.

Get Started Today

If you’re looking for an exercise program that can help get you back to golf, improve your game, or prevent injuries, give us a call and book in today.