Physio Bonaventure

Quality care for a healthy, active life

Power Play*
By: Arièle Ali, pht

There are gadgets and gizmos galore in the golf industry for improving shot distance and accuracy. One of the best ways, however, to improve your overall game is to modify your regular fitness regimen to include golf specific exercises.

In golf, as in other sports, being physically fit gives you an edge. Research has shown that club head speed can be increased approximately 25% by following a golf specific training program. Club head speed is highly correlated with a player’s handicap and a 25% increase can translate to a decrease of about 4 shots off of your handicap.

The golf swing requires a combination of coordination, balance, flexibility, power and strength. Men typically lack the flexibility required to perform the ideal golf swing and can add yards to their drive by improving the range of motion of their shoulders, hips and spine. Women, on the other hand, usually fall short when it comes to power and strength.

Coordination and balance are developed through practicing your game. Golf specific flexibility, power and strength can easily be improved off the course. The following exercises focus on improving golf specific strength and power. Add these to your regular fitness program and for best results, do them three times a week on alternate days.

Bent over row with twist

Stand with feet about shoulder width apart and hold a 5lb dumbbell in each hand. Bend your knees slightly, keep your abs tight and lean forward at the waist letting your arms hang in front of your thighs with palms facing each other.

Exhale as you bring your right arm toward your rib cage and rotate your torso to the right. Pause and then as you inhale, lower your right arm to the starting position. Repeat on the left side. That’s one rep.

Do 2 sets of 10 reps.

Weighted cross body punch

Stand with feet about shoulder width apart and hold a 3lb dumbbell in each hand. Bend your elbows to 90 degrees and position your hands so that your palms are facing each other. Keeping your abs tight, exhale and pivot on your right foot as you turn your upper body to the left and punch your right hand out diagonally to the left (rotate your palm downwards as you punch). Return to the starting position and repeat on the opposite side. That’s one rep.

Do 1 set of 15 reps.

Golf Twist

Stand in a golf-address position with feet slightly more than shoulder width apart. Hold a 5lb medicine ball or dumbbell at chest height with both hands so that elbows are extended out to the sides. Keeping your head still and feet flat, exhale and bring the ball or dumbbell up and to the right as in a backswing until your left shoulder is in line with your chin. Pause then return to the starting position and repeat on the opposite side. That’s one rep.

Do 1 set of 15 reps.

Golf Squat

Stand with feet a bit wider than shoulder width apart. Hold a 5lb dumbbell in front of you with both hands. Make sure your weight is equally balanced on both feet and your core stable. Keep your head up with your eyes focused straight ahead. Bend your knees and lower down to a squat until your thighs are parallel to the floor. Push through your heels to return to a standing position and as you do so, turn to the right while bending your elbows and raising the weight over your right shoulder. Your hips should face right and your left heel should be off the floor. Return to the starting position and repeat on the opposite side. That’s one rep.

Do 1 set of 15 reps.

Forward Lunges

Stand with feet about hip width apart and hold a 5lb dumbbell in each hand. Keeping your core stable, take a large step forward with your right foot so that your right thigh is parallel to the floor with your right knee directly over your toes. Exhale as you push back up through your right heel and return to the starting position. Repeat on the opposite side. That’s one rep.

Do 1 set of 15 reps.

*First published in French in the summer 2010 edition of “Premières en Affaires”.