Fit for Play
All About That Base
Building a strong foundation for great play this season by DAVE POND
SPRING IS A SEASON OF RENEWAL , one in which extra effort and care are put into making sure everything is right for today , tomorrow , and the seasons ahead . But we ’ re not just talking about gardening , routine car maintenance , and home repairs here — this is golf .
As you plan for the rounds that lay ahead this year , we want to help ensure that you ’ re ready to play with power , balance , and flexibility . That all starts with your lower body — the base of every movement you make on the course and off , said Madeline Parrish , a Level 3 TPI-certified golf fitness instructor and the owner of Richmond ’ s Align Fit , LLC .
“ The lower body is the engine of every golf swing ,” Parrish said . “ Now ’ s the time to hit the gym hard and get ready to take on the 2023 season with all your strength gains . Take a look at the long-drive guys and you will see how they use the ground .
“ If you want to gain yards , then you should be working on the strength of your lower body ,” she continued . “ After all , who doesn ’ t want to hit it farther ?”
Mobility , flexibility , and balance are keys to success in any golfer ’ s ability to perform well and stay injury free . ( That goes for whatever you do off the course , too .) You may not think about it , but your lower body actually performs almost all the work in most of what you do — helping you walk , run , pick up things like grocery bags and ( grand ) children , and play sports .
To start , your body is made up of alternating stable and mobile joints — the points at which two of your bones make contact . For golfers , the most important lower body joints for a powerful , efficient golf swing are the ankle and the hip — but should either fail to perform properly , the joint above or below will make up for its lack of movement .
Parrish said that inadequate ankle and hip mobility commonly show up with knee pain and degenerative knee joint function , but they also result in symptoms elsewhere . Here are a few warning signs to watch for :
GOBLET SQUAT
Goblet squads primarily focus on your quadriceps and glutes . Although they are similar to the more traditional back squat , they are easier to perform and carry less risk of injury and loss of balance , as you ’ re not placing weight directly above your lower back .
( Note : This exercise can be performed while holding a dumbbell or kettlebell , or with no weight at all . The ideal weight / resistance should be that which you can use , but wouldn ’ t be able to do an additional rep .)
1 . Hold your weight in front of you , keeping it close to your chest during the entire exercise . ( If you ’ re not using a weight , just clasp your hands in front of your chest .)
2 . With your knees pointed in the same direction as your toes , sit back into your hips , keep your feet flat and your core muscles tight , and begin your first squat .
3 . Go down as far as you can in comfort , exhaling on the way down . Ideally , you ’ ll bring your elbows in between your knees until they touch .
4 . Next , while keeping your feet on the floor , drive through your heels back to your standing position .
5 . Drive through your heels back to the starting position . Keep your feet flat on the floor throughout the movement and avoid lifting your heels in an attempt to get your hips lower .
6 . Repeat 10-15 times , then perform two additional sets with a 30-60 second break in between each set .
36 V IRGINIA G OLFER | M ARCH / A PRIL 2023
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