Physical Requirements for Golf

 POSTURE

The first part of any golf lesson should be a check on the fundamentals of grip, alignment and posture.

Without these basics in good order the job of turning and moving the club on an effective plane is already limited.

A few of the common physical limitations affecting achievement of a good golf posture include;

1. Calf and hamstring mobility.
2. Gluteal strength.
3. Upper back mobility.

Calf and Hamstring mobility

Tension through the back of the legs affects tilting of the torso about the hip joints, leading to either a flexed knee-sitting down-upright body position, or a very rounded spine.

To get more length out of the back of your legs try Leg lowering against a wall.

Lying flat, facing up, near the corner of a wall or through a doorway, so one straight leg can be raised up against it, as close as you can keeping a straight leg. The other leg is then free to slowly raise and lower, also straight.

Try 15 reps on both sides, challenge yourself to get steadily closer to the wall.

Gluteal Strength

The most important muscles in the golf swing, and most other sports. These support your tilt, stabilise pelvic position during weight transfer, generate power and assist lumbar support and shoulder function.

For basic strengthening try Single Leg Bridging,

Lying face up, bring the feet in, heels below knees. Push your pelvis in the air so you ‘bridge’ between your feet and shoulders. This can be a good starting exercise! For single leg bridging lift one leg and straighten it out, knees should be at the same level.

Challenge yourself to steadily increase the time you can hold this position.

Start with 2-3 reps of 15 seconds, look to increase to 1 rep of 2 minutes (4 minutes should be the target of serious players!)

NOTE: Cramping in your hamstrings is a sure sign of poor gluteal function!

Upper Back Mobility

A tight, rounded upper back drops both the head down and the shoulder blades forward significantly affecting the path the club can travel on and how the arms work. Difficulty straightening up and a limited ability to turn this part of the spine go hand in hand…… golf is all about turning! No turn in the right places leads to more movement elsewhere, usually the lower back and usually more laterally, not a good combination.

To improve your upper back mobility and posture try the following;

1. Make use of a foam roller

2. Open Books

Lying on your side knees bent forward to 45⁰ and together, arms out straight in front of chest. Keep knees together and down, take the top arm over to the other side watching the hand all the way. Hold 3 seconds, repeat 10x. Do both sides a couple of times.

3. Turn and Tilts

For a quick short term change, and an easy way to get the upper back moving before a game. Standing tall, feet shoulder width, golf club held across shoulders (behind head). Turn shoulders only, to the right as far as you can, then tilt down to the right for 3 seconds, come out of the tilt and then turn further to the right, tilt again. Repeat 5x to the right, then to the left, a couple of sets each.