As the Ryder Cup 2020 gets underway at Whistling Straits, we are delighted to have American writer Jordan Fuller, of golfinfluence.com & Golf WRX guest write for us and explain the foundations of golf fitness and how sticking to a regular program will help your performance on the course.


Contrary to what most beginners might assume, golf requries significant skill, endurance and focus. If your golf performance isn’t where you want it to be, considering an at-home golf fitneess program can transform your play on the course.

In this guide, you’ll learn about the foundations of golf fitness, how exercise and diet make an impact on your performance, and what to include on your daily regime.


FOUNDATIONS OF GOLF FITNESS

A well-rounded golf fitness program adheres to the following core principles. Understanding how these aspects impact your performance is essential to curating an effective exercise regime.

Core Strength

Core strength is the key to an unbeatable swing. A stronger core and more seamless hip rotation generate more power, improving your overall clubhead speed. So naturally, the faster the clubhead speed, the further your ball will travel.

Flexibility & Mobility

When it comes to your golf swings’ range of motion, flexibility and mobility make all the difference. Following a regular flexibility and mobility regime not only places you in a more relaxed mental state on the course, but also improves power and control.

Balance

If you lack hip mobility, seeing your swing through can feel nearly impossible. Fortunately, improving your balance can generate and control high-speed rotations, which is essential for getting your ball to travel far.


PLANNING AN AT-HOME GOLF FITNESS REGIME

Now that you know the key components that make up an effective golf fitness regime, it’s time to start incorporating exercises into your daily routine.

Strength Training

Along with a top-performing utility iron, golf-specific strength training can do wonders for increasing the length of your drives and clubhead performance. To continue to add distance to your drives we recommend:

  • Glute bridges
  • Side planks
  • Dead bugs
  • Russian twists
  • Bird dogs

Flexibility Training

Flexibility exercises help relieve joint stress in-game while increasing your range of motion, and correcting muscle imbalances. Stretches that will improve your sports most include:

  • Quadriceps stretch
  • Seated hip stretch
  • Golfer’s elbow stretch
  • Core swist stretch
  • Shoulder swing stretch

You can perform some of these stretches, with your club to help loosen your back, reduce tension in the body, stretch, and improve your overall golf fitness. Also, consider using a putter grip to get used to handling your club while you exercise.

Cardiovascular Training

Cardiovascular fitness is the best way to improve your game endurance. On average, golfers will spend roughly four hours on the course, becoming physcially and mentally taxing. Through regular cardiovascular training, golfers can more effectively avoid becoming winded or tired.

Simple cardiovascular exercises you can perform at home are:

  • Knee hugs
  • Leg cradles
  • Lateral skips
  • Jogging and walking

Curated Diet

A golfer’s diet consists primarily or carbohydrates, proteins and fats. Carbs are an excellent energy source for athletes who spend long hours on the course, while protein helps rebuild muscle tissue.

When on the course, snack on foods such as:

  • Mixed nuts
  • Hard-boiled eggs
  • Peanut butter sandwiches
  • Fresh whole fruits


THE BOTTOM LINE

Ultimately, to become a competitive golfer, you need to start thinking like a world-class athlete. A combination of diet, a thoughtfully curated fitness regime and the right equipment can launch your up-and-coming golf career into a success.


ABOUT THE AUTHOR

Jordan Fuller, is a longtime athlete with years of golfing experience in his pocket. Through his website, Golf Influence, he hopes to provide rising athletes with a go-to resource for equipment, tips and reviews.

If you’re a golf fan, check out our Jon Rahm feature, Phil Mickelson analysis and how to keep healthy on the course.

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