Up Your Golf Game by Focusing On Strengthening These AreasJun 29, 2023
It probably comes as no surprise but golf requires a good deal of strength and power production. But certain muscle groups such as the legs, trunk, and larger upper body muscles, such as the pec major and latissimus dorsi, are arguably the most important. These exercises specific to certain muscle groups are going to give golfers the most bang for their buck when developing golf specific strength and power.
- Pec Major
- Pec major controls horizontal adduction of the shoulder (bringing your arms together in a clapping motion) and is hugely important in both the backswing (lead arm) and in the downswing (trail arm) to deliver a powerful strike
- Horizontal press: Barbell bench press, dumbbell bench press, kettlebell bench press, unilateral and bilateral variations
- Latissimus dorsi
- Latissimus dorsi controls arm extension and internal rotation of the shoulder and is hugely important in a powerful downswing
- Horizontal or vertical pulling: Barbell rows, dumbbell/kettlebell rows, pull-ups, lat pulldowns, unilateral and bilateral variations
- The glute muscles control both external rotation and extension of hip which is arguably the most important aspect of a powerful downswing
- Squats and deadlifts: Barbell back squat, front squat, cossack squat, conventional deadlift, single leg deadlift, sumo deadlift, etc.
- The trunk muscles produce and transmit rotational force to the golf ball
- Trunk rotation, flexion, extension, lateral flexion: Pallof press, crunches, planks, farmer’s carry, medicine ball throws, etc.
Exercising these muscle groups two to three times a week with even moderate intensity and volume (2-4 sets of 8-15 reps) will pay huge dividends when it comes to improving your golf swing with both increased strength and power production.
Also, if you’re someone looking to get into training but don’t know where to start, or you’re dealing with any sort of injury limiting you from doing the things you love, give Athletes' Potential a call at 470-355-2106 or fill out a contact request form at the link below and we will reach out to you.
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