golf and performance

Golf and Performance Invest in Yourself A Workplace Wellness Report

Drew Schultz

Golf and Performance: Invest in Yourself

© Copyright 2015 Live Well Longer, LLC. All Rights Reserved.

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Golfers will do anything to hit the ball further and lower their handicaps. In this report, you will learn strategies you can start using immediately to enhance your golfing performance and stay injury free.

The golf swing is a very dynamic, stressful action. Pro golfers have a great range

of motion and a graceful swing, largely due to the flexibility of their shoulders, torso, and hips. Male golfers often swing the club up to 160 mph, and females up to 100 mph.

It is no coincidence that eighty percent of top golfers perform some type of

strength training. It stands to reason we should have a special interest in training and preparing the body for safety and performance. Unfortunately, many recreational/amateur golfers do not associate fitness with golf performance. Your physical condition will amplify your movement patterns and skill. Simply using the best equipment will not make up for a golfer’s deficiencies.

Improper swing and grip technique cause many golf injuries, but lack of flexibility

and overall fitness are associated with the most common golf injuries. Soft tissues (muscles, tendons, ligaments) and joints are affected. These types of injuries are more common in amateur golfers, whereas overuse injuries are more often found in professional golfers.

Tight Muscles Equal a Short Swing Correcting a golf swing may mask imbalances or faulty movement patterns,

resulting in a band-‐aid approach. Rather than just addressing the symptom, the cure for the root cause of faulty movement patterns (muscular and structural imbalances) must be addressed.

Your power potential in the golf swing is based on your ability to turn the

shoulders on the backswing. In exercise science, as the backswing relates to muscle fibers this is a concept known as myotatic reflex-‐ the more of a stretch the muscle is under, the greater the ability to contract and involve more muscle fibers. Thus, more power is generated and transmitted to the ball through the downswing.

Identifying Muscular/Structural Imbalances Understanding how your body affects your golf swing means understanding the

Neuromechanical System. This system is made up of three components: the nervous system, the muscles, and the skeleton.

When you have developed a golf swing, certain habits are ingrained. The body is

very adaptable, and will find the path of least resistance; it seeks comfort. Once you are



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used to a certain movement pattern, learning a new swing or implementing a few changes means literally rewiring the neural pathways from your brain to your muscles and back. The good news is, because the body is adaptable, you will be able to eventually overcome this old habit. The process is known as the Law of Facilitation. This law is defined as an impulse travelling through a given pathway will do so with less resistance each time. This is what we often think of as muscle memory.

The muscles are arranged into agonists and antagonists. This means that when

one muscle group contracts (agonist), there is another that stretches and decelerates. For example, sit up straight and pull your shoulders back. Your chest, or pectorals are now under a stretch tension. Likewise, when you straighten your leg, your quadriceps-‐ the front thigh muscle group-‐ causes your knee to straighten. Your hamstrings, or rear thigh, cause your knee to bend.

When we are seated throughout the day, the abdominals and chest often

become over-‐facilitated, meaning they are in a constantly shortened state. The antagonists, the lower back and upper back, become weakened and elongated. This is a common postural problem that plagues so many people, and is particularly problematic for golfers for three reasons.

The first reason is how the spine is affected by a weakened lower back and

kyphosis, the “hunchback” look. When setting up for the golf swing, the torso should be straight, with the spine 90 degrees to the club shaft. The bend should come from the hip just below the lower back, not the spine itself. Every degree of bend in the back decreases shoulder turn by 1.5 degrees. This is considerable, as it’s the glutes and hamstrings that need to be functional enough to keep the lower back straight while bending forward at the hip. Our daily routine, especially being seated, restricts rotation of the torso and thus limits club swing/ball speed.

The second reason is that the shoulders are pulled forward. With the chest

muscles overly tight, the shoulder blades are limited in their ability to move during the phases of the swing. The ball and socket joint, or glenohumeral joint of the shoulder (where the arm attached to the torso) is more prone to impingement syndrome. Rotator cuff problems often manifest themselves as impingement syndrome, where there is not enough space in the joint for the soft tissues such as the tendons of the rotator cuff muscles to move about freely.

The third reason is elbow pain, particularly the outer portion just where the

forearm begins. What is known as Lateral Epicondylitis, or “tennis elbow” (several times more common than “golfer’s elbow”, even in golfers) can also be affected by typical office posture of the back and shoulders. When your arm is on your desk or on the computer mouse, the tension on the wrist extensor muscles is increased by 25 percent. The muscle is fully lengthened and at a mechanical disadvantage while shear forces act upon it. Weakness/tightness in the body’s core and shoulders can cause compensation



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in these wrist extensor muscles, and “cupping” of the lead hand upon impact of the club head. Poor blood supply and repetitive action results in delayed healing of this part of the elbow; what seems like inflammation is often unhealed microtears.

Here are some corrective exercises to address these common muscular/postural

imbalances. They will help realign musculoskeletal imbalances so your swing is safer and more effective. The ideal result is to have an easier time keeping your hips and shoulders in line during the backswing, a vertical spine when following through, and avoiding hyperextension or overarching of the spine. The greater flexibility and proper balance in strength between muscle groups will translate into greater club head speed as your body releases energy like a coiled spring.

If you are new to exercise, perform two sets of each, fifteen repetitions per set,

for the first three workouts (non-‐consecutive days). Ideally, these exercises should be performed three days a week. If you are already performing resistance training, perform three sets of fifteen reps, non-‐consecutive days. The exceptions are for the rotator cuff (addressed below) and for any static exercise; the plank and a static bridge should be performed per the two-‐three set protocol, but for as long as you can safely hold the position vs. a rep count. When learning the exercises, rest no more than one minute between sets. As you progress, you can perform the exercises back to back in a circuit.

The Rotator Cuff

The first three exercises directly address the rotator cuff. This is an important, if

often misunderstood muscle group. These are four small muscles that originate on the shoulder blade, and their tendons are about the size of a piece of yarn as they attach to the upper arm just past the ball and socket joint of the shoulder. They collectively stabilize and initiate specific movements-‐ once the arm is in motion, the larger, superficial muscles we see in the mirror take over and dominate. This is a prime example of muscular imbalances and their associated injuries; we often train what we see, and do so with weights that overpower the smaller, deep stabilizers.

When training the rotator cuff, it is important to remember to use light weight-‐

no more than five pounds, and even 2.5 lbs. is ideal if 5 is too heavy. We are not trying to heavily fatigue these muscles. Perform two sets of fifteen repetitions; the series can be performed in a circuit. It is also ideal to begin with these exercises as they serve as a warm-‐up for the delicate shoulder joint.

External Rotators (adducted). Begin with your arms by your sides, shoulders down. With your arm bent at 90 degrees, pivot your arm from your elbow, by your sides. Make sure the arms do not stray away from the body. Only travel through a pain-‐free range of motion, to your natural end-‐range; do not force it.



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External Rotators (abducted). Begin with your arms at shoulder height. Keep your elbows bent at a 90-‐degree angle. Rotate your arms with an imaginary axis in line with your shoulders, raising your forearms until your arms make a “goalpost”. If there is any pain or discomfort, try lowering your elbows just below shoulder height by an inch or two. You can also angle the elbows just slightly forward in the same manner as a modification.

Front Raises. These hit the supraspinatus, which is one of the most often injured rotator cuff muscles; this exercise also works one of the bicep tendons in the shoulder, which assists the supraspinatus in raising the arm overhead. With your arms by your sides, raise the dumbbells up to eye level, with your arms spread from your body’s



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midline by about 20 degrees on either side. Make sure to keep your body still; even with light weights, the body will try to use momentum and sway with the movement, taking valuable stress off of the target muscles.

Supermans. This exercise addresses all of the muscles in the body that are affected by the typical seated workday position. It stretches the over-‐facilitated muscles such as the abdominals and chest, and contracts the postural muscles of the posterior chain-‐ the backside of the body. You will feel the shoulders, upper, middle and lower back, as well as the glutes and hamstrings.

Lay flat on your midsection. Spread your limbs 20 degrees from the midline of your body. Raise all four limbs at one time; hold for two seconds. Lower your limbs back to the ground, and repeat.



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Plank. This is the preeminent core exercise. The goal is to keep your back and hips flat. While the entire body’s musculature is firing to a degree, the primary muscle addressed is the transverse abdominis, which wraps around like a cumberbund from the naval to the lumbar spine.

Place your elbows directly under your shoulders. Your body should be suspended so that only your toes and forearms have contact with the floor. Keep your head in line with your body so you are looking at the floor. Hold for as long as you can until you feel your lower abdominal area quivering, then gently bring your knees to the floor one at a time. When performing the plank for the first time, some individuals will be able to hold a plank for over a half minute; others will be able to hold for only a few seconds. Either way, you will rapidly build muscular endurance in this exercise within a few weeks. Bridge. This exercise directly targets the lower posterior chain-‐ the lumbar muscles, glutes, and hamstrings. Lay flat on your back. Keeping your heels flat and knees bent, push your hips off the floor and hold for two seconds. Visualize your hips and thighs ending up in the same plane. Slowly return to the floor and repeat. After several weeks, you can hold the bridge position statically, just like the plank.

Seated Row. This exercise trains the postural muscles of the upper and middle back. This example shows a cable being used, but the principles are the same for any machine row. Begin with your hands on the bar, feet flat on the floor. Footrests may be provided, but that position tends to encourage swaying and over-‐arching of the spine. You also benefit from more core/pelvic stabilization training with your feet on the floor.



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Keeping your torso upright and lightly arched, squeeze your shoulder blades down and back as you bring the bar toward your abdomen. Your chest should rise as the bar comes in. This action automatically engages more of the postural muscles that we are trying to target. As you return the bar, make sure not to roll your shoulders forward-‐ keep constant tension on the postural muscles. Make sure your torso remains motionless throughout the set.

Medicine Ball Reverse Wood Chop. This exercise is a perfect example of what is known as functional training. It allows you to move through three dimensions, mimics the action of the golf swing, and opens up the over-‐facilitated muscles. Choose a light medicine ball to start with, making sure the movement is safe and appropriate. Begin with your feet shoulder width apart or wider. Keeping your back straight, use your hips and just an ever so slight knee bend to bring the ball to lower thigh level on one side. With your eyes on the ball, rotate and “chop” the ball overhead to the opposite side. Keep your naval in, abdominals tight. In a controlled fashion, return the ball to the starting position, repeating for the same side. Switch sides and perform fifteen reps on the other side. In the absence of a medicine ball, you can hold a dumbbell by each end.

This example on the right

shows a pivot of the rear

foot, a version that more

closely mimics the golf swing.

This can be tried after

several weeks of the

standard version, which focuses more

on core stability with slightly less movement.



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Golf Warm-‐ups

These exercises are known as dynamic flexibility warm-‐ups; they are exercises that stretch the muscles actively and prime them for performance, rather than a static stretch that is best done at the end of an activity. You can perform them right when you arrive at the course or driving range. Aside from the static stretch performed last, one set of fifteen reps per exercise is ideal. Stiff-‐Leg Deadlift. This exercise is a modified version of what can be performed during a weight-‐training workout. This version is specifically designed to warm up your posterior chain muscles without overloading your lower back before golf. Standing straight and tall, tilt your hips to the rear while only lightly bending your knees-‐ make sure not to squat. Keep your eyes on the horizon, as this keeps your spine properly aligned. Holding your club by each end, keep the club close to your legs on the way down. This protects your back and stretches the hamstrings. Stand at attention with your chest up, and repeat.

Reverse Step Lunge with Overhead Raise and Turn. This exercise stretches the core muscles, particularly the obliques and hip flexors. It also primes the powerful upper torso muscles, and you will feel more flexible rep after rep. It trains the legs, hips, midsection, and upper body to coordinate together in a dynamic activity. Begin with your hands on each end of the club. Keeping your feet straight, step rearward with one leg onto your toes with your heel pointing up. Only bend the knees a few inches-‐ this is not meant to be a full lunge as performed in a weight-‐training workout. Raise the club overhead, turning and looking in the same direction as your forward leg. Return to the starting position; repeat for the same side until fifteen reps have been completed. Switch sides.

Notice how the lower back is

straight-‐ the hips are pushed

rearward as the club

comes down, using the glutes and

hamstrings of the rear thigh.



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Static Flat-‐Foot Lunge with Torso Rotation. This time the torso rotates in the horizontal plane, with a split stance and both feet flat. Keep your legs still throughout the set and knees almost straight. With your hands on each end of the club and arms extended, rotate toward the side of the front leg; pause, feeling the stretch. Return to the front of the body, pausing before repeating. After completing fifteen reps, switch sides.

Overhead Side Bends. Holding the club overhead, bend to one side. Hold for two seconds; it is important to perform this motion slowly as you reach into the stretch. After pausing overhead on the return each time, bend to the other side, repeating for a set of fifteen reps per side. As you warm up through the set you can flex the knees a



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little as you bend, changing the effect of the stretch.

You may see individuals in a fitness club perform side bends with weights by their sides. This should be avoided-‐ it is too much stress and shear force on the lumbar vertebrae. Rear Shoulder Stretch. This is the only static exercise of the warm-‐up phase, performed after the dynamic exercises. Reaching across the body, pull one arm from the elbow and hold for twenty seconds. Switch sides, and repeat for another twenty seconds per side.

By replicating these motions and acclimating the body to them, you prepare your muscles and joints for the stressors ahead of time. Most golfers who exercise with their sport in mind focus on speed and power. Before force production and speed in the golf swing, you must have stability-‐ core stability and strength, which you learned in this report. A strong and stable core, coupled with balanced musculature through corrective/preventative exercise, will allow you to enhance your golf performance and



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minimize the risk of injury for years to come. The benefits you receive from your golf fitness program will carry over into the rest of your life as well. If you would like to learn more about this topic and tailor a program specific to you or your organization, contact Drew at [email protected], or 919-‐805-‐0520.

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