Golf and Fitness
Many people believe that physical training is not essential for golf players. However, the swing is a complex and complete technical movement with high impact, where several body structures are involved. A mixture of dynamic flexibility, neuromuscular coordination, strength and power is required. During the various movements we use multiple muscle chains and joints in order to have good body control to hit a golf ball effectively.
Golf requires that the body’s muscles work in order to accomplish those complex moves. For this reason, golfers should be able to effectively transfer energy from the ground, through the legs, hips, torso and arms to the golf club.
Mobility and stability are key factors on our stance and swing. These are basic aspects in order for our golf to be functional and prevent fatigue in joints and muscles, which typically result in different injuries.
Improving the flexibility of our muscles, working their contraction and elongation will result in more precise and coordinated movements, as well as in an increase of our range of motion or joint mobility. Controversially, muscle rigidity causes a decrease in flexibility, reduces our range of motion, and can alter our posture and angles in the different phases of the swing.
Muscles require special physical training to be strengthened. Within the part of physical preparation, my goal is to increase muscle strength and aerobic endurance, emphasizing the following muscles:
-Glutes: To enhance and unleash hips throughout the movement.
-Legs: To achieve greater distance, improving my strength, endurance and including some hypertrophy leg workouts.
– Abdominal muscles: To gain speed and power on my swing.
-Back-muscles: They are important for good posture and to prevent injuries.
-Triceps and forearms: To hit the golf ball with greater strength and better control from the rough.
In my workouts, I use different types of equipment such as vibrating platforms, elastic bands, medicine balls, dumbbells, and isokinetic machines. I also incorporate various techniques of self-loads, mobility exercises, and laterality works and imbalance.
I believe that lacking an adequate level of fitness, can decrease performance, and increase the possibility of chronic injuries, due to the repetitive nature of the sport.
Follow Camilla’s fittness tips on her instagram account: @camilla_hedberg
