Effective Golf Exercises

Many people turn to golf for a recreational sport because it does not seem to be as rough or high impact as other sports. Most people also love golf because of their relaxing and focusing effect to the brain. However, players can also be at risk for sore shoulders, torn tendons, twisted wrists, and other injuries especially if they have played an intense game.

This is where working out is very important. Even though golf is not a contact sport, players are still encouraged to do some work outs or exercises to help in conditioning their body. Experts agree that proper exercises and techniques can help prevent such injuries. Comprehensive exercise routine can strengthen muscles and joints which are commonly used for the sport.
photo credit: Anders Ljungberg

Golf exercise is a term that is used so commonly but yet often times so inaccurately. There are actually “right” golf exercises and at the same time, there are also bad ones. The latter can wreak havoc to your game and can cause injuries instead of prevent them. Some experts would frown at golfers who are pumping weights and machines in the gym to enhance their golf performance.

The right exercises should be on stretching and flexibility exercises. Hill-work cardio and vestibular conditioning done on soft disks or towels are ideal for golfers. These are actually simple yet effective body weight exercises that can help players. However, they are commonly exchanged for exercises that are not right for golfers.

Here are three of the most common bad exercises for golf:

1. The Bench Press. This is a traditional exercise that most people are already taking it for granted. Most think that simply lying on your back and pushing the bar away from your chest is simple and easy. However, training with the wrong technique and also equipment can harm your shoulders, elbow, and wrists. Lack of control and improper form would actually be damaging than helping. What’s bad about the bench press is it exposes the shoulder to such an excessive load. It also compresses the tissue of the rotator cuff. The rotator cuff becomes inflamed over time because of repeated bouts and heavy loads.

2. Lat Pull Downs. This is actually a perfect exercise for back strengthening. However behind the head lat pull downs can be very damaging. Pulling the bar down behind your head would position the humerus in a way that it can actually harm the rotator cuff. Behind the neck pull downs would also place stress on the cervical spine.

3. Dumbbell Lateral Raise. This exercise is often done incorrectly. When you are lifting too much weight, keeping your arms straight and raising your arms out away from your body, you are actually making a big mistake thinking that it is a good golf exercise. The force on your rotator cuff is raised to 90 percent of your body weight. That is a lot of weight for your rotator cuff. When heavy weights continue to strain the shoulders, expect disaster to happen when you are playing golf.

Working out before playing your favorite sport is advisable. However, not all exercises are meant to be golf exercises. Always be careful and make sure that you are doing the proper workout routine.