GOLF SPECIFIC TRAINING
did you know golf related injuries to their muscoskeletal system . Causes can come from overuse , poor mechanics , as well as a lack of mobility , strength , and skill .
INJURY PREVENTION
The most common injuries among golfers are those of the lower back , left wrist , and left shoulder . Okay , let ' s get technical for just a minute .
There are two key systems that help to prevent injury : the posterior oblique system and the anterior oblique system . In golf , the system most prone to injury is the posterior oblique system , which consists of muscles ( behind or back of our body ), fascia ( which is a thin sheath of fibrous tissue enclosing a muscle ), and connective tissue ( which supports , binds , or separates other tissues and has few cells ). This posterior oblique system runs diagonally across the back of the torso and hips . ( IDEA , Sept . 2016 ). The major muscles ( or primary muscles ) are the glutes ( buttocks ) and latissimus dorsi ( back muscle ). Strengthening these muscles will help prevent injury and provide power during your golf backswing .
BACKSWING
The average duration of backswings for elite golfers is less than 1 second (. 82 seconds ). So therefore , strengthening key muscles such as the rotator cuff , rhomboid ( muscles deep in the upper back ), lats , and legs will be important to help the golfer generate power to hit the ball .
DOWNSWING
The anterior oblique system consists of muscles in front of the body . These tissues work in a cross-body or contralateral type system . Strengthening major muscles such as the pectoralis major ( chest muscles ), external obliques , quadriceps ( top front of leg ), and calf muscles help with the downswing .
GOLF SPECIFIC TRAINING
Are you tired of getting the same results in your golf game ? Are you looking to take your golf game to the next level ?
Members : $ 30.00 per class Non-Members : $ 40.00 per class Tuesdays | 6:15 pm - 7:00 pm
Denise Boyle - Master Trainer NASM Golf Fitness Specialist , ACE , NASM- CPT , TRX , GTS , and FMS Certified
Contact Denise : dfboyle @ verizon . net or ( 302 ) 239-9265
The average downswing only lasts . 23 seconds . So therefore , strengthening key muscles such as the obliques , calves , quadriceps , glutes , chest , and shoulder will help transfer speed into the club head for the impact position .
FOLLOW-THROUGH
We can ' t forget about the follow-through . This requires proper stabilization , strength and flexibility . Strengthening the external obliques , lats , rhomboids , shoulder complex is key to decelerating the body after impacting the golf ball . A common saying among golfers is " hit through the ball , not at it ."
Other key areas to focus on are the hips , legs and wrists . Mobility through the hip / leg area enables the body to move freely . Strengthening the forearm and stretching the wrist will help prevent wrist injuries commonly associated with the repetition that the golf game brings .
" Golf is a game that you can play for a lifetime . To play to your ultimate ability , you need to keep your body strong and supple ,” says Dave .
Utilizing state of the art equipment at HAC , Golf Specific Training will condition and improve your game while focusing on the proper range of motion and balance .
GOLF SPECIFIC EXERCISES
1
LUNGE WITH OVERHEAD REACH
Starting in standing position , engage your core with chest lifted . Lunge the right leg forward with bent knee at 90 degrees as your reach both arms up . Repeat to the left .
2
BALL COBRA
( A ) Start in prone position over the ball with most of your weight toward your feet . Reach both arms in front of the stability ball . ( B ) Keep your shoulder blades retracted as your bring your arms behind you and point your thumbs up .
( A )
( B )
Hold all stretches at least 20 - 30 seconds . Complete 10 repetitions .
enhance magazine | JANUARY 2017 45