WHY LIFTING WEIGHTS WILL HELP YOU HIT THE BALL FURTHER
If we think back to only a decade ago, golfers typically relied on their swing technique alone to gain distance off the tee.
In todays world, the likes of Rory McIllroy and Bryson Dechambeau are leading the way with their strict training regimes, evidencing that hitting the golf ball further has become a science of training and getting stronger.
To drive the ball further, building your physical strength through weight lifting is critical and is the most effective way to see results when it comes to your swing speed and driving distance
The Importance of Strength training for Long Drives
In order to increase your driving distance, we need to generate more force. The most effective way to build this essential physical capability is by lifting weights. Because producing more force isn't just about attempting to swing your clubs fast; its about increasing your physical capabilities first (e.g get stronger) so we have the ability to swing fast.
Consistency is key in weightlifting, prioritise mastering your technique first.
Strength Training for Golf
When it comes to strength training for golf, you should focus on the following:
Lower Body: To generate more speed in the golf swing you have to be able to push high levels of force into the ground. Exercises like squats, deadlifts, split squats and lunges build the necessary strength in your legs and hips, providing a solid base to help increase speed in your swing.
Core/Trunk Strength: A strong core enables you to maintain proper posture throughout the swing and transfer energy more efficiently. It acts as the link between the force generated in the lower body and the action executed by the upper body.
Upper Body Strength: Strength within your shoulders, arms, and back, plays a huge role in controlling the club and transferring force that is generated from the ground, up through the body and into the club.
Power: Producing force for longer drives
Once you've started to build muscle and strength, the next goal is to focus on becoming more powerful. This is achieved by incorporating quick, explosive exercises into your routine. Power-focused training not only enhances your swing speed but also maximizes ball speed, leading to longer drives and hitting the ball further.
Work on your explosive power to put more behind your swing on the course.
Durability and Injury Prevention
Golf is a repetitive sport, often leading to overuse injuries. By strengthening muscles and joints, particularly those that are heavily involved in the swing, weight lifting can make your body more durable. For instance, strengthening exercises like Romanian Deadlifts (RDLs) are crucial for the lower back, a common site of injury in golfers. With stronger support structures, you can play more frequently, perform better, and reduce the chance of injuries that could keep you off the course.
Stronger support structures will prevent injury and support your consistency on the course.
How to start Weight Training for Golf
To effectively integrate strength training into your routine you need to:
Start Slow: If you are new to weight lifting, begin with the basics, make sure your technique is good before you gradually increase the intensity (weight) and complexity of the exercises.
Consistency is Key: Aim for at least 2-3 full body sessions per week to see significant improvements.
Seek Professional Advice: Working with a golf fitness coach who understands the demands of golf can help to tailor your program to your specific needs so you know you’re training in a way that aligns with your ability and golf goals.
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