You don’t have to be an Adonis to play golf.
Nor do you have to go to the gym daily.
In fact, many golfers play regularly without ever working out.
But being out of shape can cost you strokes—especially on the back nine. And when you’re trying to break 80, extra strokes hurt.
So if you want to play your best—and cut strokes from your golf handicap—you’ll need to get in shape to do it.
Working Out For Golf Is Different
Working out for golf is different. With golf, you don’t have to bulk up like you might have to do in other sports. Instead, work on balanced conditioning. This prevents “asymmetries” in your body from developing, which can prevent you from playing your best golf.
Asymmetries occur because you swing in only one direction. This puts you in danger of developing imbalances in your musculature. So one goal of any golf specific exercise program is to eliminate body imbalances. That’s easier said than done. Exercising regularly helps eliminate imbalances.
Find Out If You Are Balanced
But first you need to find out if your body is balanced and where. To do this, take the following test. Do as many of the exercises as you can.
The test is broken down into three phrases. The first phase focuses on the basics. It includes these exercises:
• Straight-leg-raises
• Deep squats
• In-line lunges
• Seated rotation
• Hurdle step
The second phase focuses on core stability. It includes these exercises:
• One-arm push-up
• One-leg chair squat
• Raised leg push-up
The third phase focuses on power and balance. It includes these exercises:
• Kneeling ball bounce
• Rotational chest-pass
Do as many as you can with each side of your body on three tests—the one-legged chair squat and the two push-ups. To pass these exercises, the maximum number of repetitions you do on the right side, for example, must fall within 10 percent of the maximum number of repetitions on the left side.
The 10 percent rule confirms symmetry or the lack of symmetry. If you can do 10 of the one-arm push-ups on the right side of your body, you must do 9 to 11 push-ups on the left side to pass the exercise
Passing The Test
If you don’t pass the test, work on the exercises until you can pass them. These exercises train the muscles, tendons, and joints you need for strength, balance, and symmetry. You need all three to take your game to the next level and lower your golf handicap.
You may want to add some golf specific stretches to the mix. Do them before exercising. Start with stretches like the (1) in-line lunge (2) hamstring spine stretch, (3) side stretch, (4) neck stretch, and (5) the reaching down stretch. Expand the number and type of stretches as needed.
You don’t need a physique like Adonis to play golf. But the better shape you’re in, the better you’ll play. Barring any specific physical injuries, you can mold your body to become a great golfer by working at it. And that can pay off big time.
If you’re new to working out, start slowly. Working out can eliminate your body’s asymmetries and weaknesses. This can facilitate a swing that will help you break 80 and shrink your golf handicap.
