By Diarmid "Scotty" McVicar, RPT, CWCE
As golfers, gaining muscle strength in the legs, core and upper body is crucial in supporting the body during the golf swing. What I would like to address this month is why and how a golfer should develop his/her muscular ability. Golfers need to develop strength without building bulk, as bulky muscles are shorter and can therefore restrict the golfer's ability to complete a full swing.
How does the aspiring golfer or avid senior gain and maintain strength?
Start with the legs, which are needed for balance and leg drive. Exercises such as stair climbing, step-ups, wall sits and leg presses are excellent exercises, as is walking. To help prepare for the golf season, golfers should be walking for at least 20 minutes, a minimum of 3 days per week.
Are there any specific exercises golfers should avoid?
Golfers who have experienced knee problems or the potential for knee pain should avoid leg extensions. I also suggest that golfers avoid shoulder or bench presses, as this develops the chest and will tend to pull the shoulders out of alignment.
How do I gain strength?
I believe golfers should gain strength without bulk. The normal routine to gain bulk is to work the muscle for a few, up to 10, repetitions with the highest tolerable weight. To strengthen while avoiding the bulk, golfers are better served by doing multiple repetitions with lighter weights. To establish an appropriate working range, take a weight and complete 10 repetitions of an exercise. If you have difficulty completing the ninth and tenth repetition you can then use that as a guide to the weight you should use. Take 50% of that weight and do multiple repetitions: 4 sets of 10 or more exercises. This will help gain strength without gaining bulk and will also assist in establishing endurance in the muscle. The progression is to expand the number of times you do the exercise; an example would be 5 sets of 10 or 4 sets of 12.
This is a short introduction to gaining muscle strength for golfers. Optimally, golfers should have an assessment to indicate strengths and weaknesses and have a professional develop an individualized program that can be done either at home or at a gym.
The Brent Morrison Golf Academy is located at Pheasant Glen Golf Resort, 1025 Qualicum Road, Qualicum Beach, B.C. V9K 1M5. (250) 752-8786. For more information on instruction programs for adults and juniors, contact the Academy office.
