Fit for Play
Optimize Your Off-Season
Three at-home moves to improve your strength and mobility by DAVE POND
As 2022 draws to a close , so does the number of rounds you ’ ll be able to get in this year . And whether you ’ re diligent about joining your yearround Saturday morning foursome or are planning to hang up the clubs until temperatures rise again , we want to help you stay in shape over the next few months .
After all , fitness is best achieved when it ’ s part of an intentional , year-round venture — not one limited to the summer months — said Jeffrey N . Lowes , Titleist Performance Institute ( TPI ) medical and fitness provider and founder of Lynchburg ’ s Virginia Sport & Spine Institute .
“ It ’ s not just what you do in the gym on days you are not practicing on the range or playing a round of golf ,” he said . “ If we do not remain active doing some sort of physical activity in the off-season , we risk losing valuable mobility that is essential for joint health and maintaining as efficient a golf swing as possible .”
As you know from playing it , golf is very much a “ feel ” sport , and not touching a club for extended periods can cause you to lose that touch and feel . At the same time , it ’ s important to limit any wear and tear you ’ ve subjected your body to this year .
“ Breaks in sports are a good thing , especially in the game of golf , which is very repetitive — the potential for overuse-type injuries is very high ,” Lowes said . “ By focusing on putting and short game work in the off-season , you can allow for your muscles and joints to recover .”
After all , it doesn ’ t matter what age you are — if you do not put controlled stress on your body all year long , it will not adapt and show improvements in strength , power , and mobility . That ’ s where off-season cardio and weight training can be beneficial .
“ Golf is a game that requires a certain standard of strength , but there is a high
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value on power and speed training ,” Lowes said . “ This means the quality of your repetitions is critical and be very intentional in your training movements .”
If you do the math on what it costs for a gym membership , the long-term financial investment still makes sense . However , Lowes believes golfers can program an effective , at-home strength training program with some basic at-home equipment , such as free weights ( such as kettlebells or dumbbells ) and bands .
DEADLIFT
EQUIPMENT NEEDED
Kettlebell , dumbbell barbell , or anything of weight . Even a heavy gym bag .
“ The deadlift requires hip and knee extension which produces vertical force from the group which is the primary power source in the golf swing ,” Lowes said . “ The hinge is a vital movement to proper golf posture and maintaining good posture throughout the golf swing .”
1 . Stand about 12 inches in front of a wall and place a kettlebell between your feet .
2 . Perform a good deadlift ( hinging just from your hips , a slight bend in the knees , and keeping a good arch in your lower back ) and grab the kettlebell with both hands . If done properly , your butt should just touch the wall behind you .
3 . Stand tall and repeat .
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Access to cardio equipment is a nice option , but in most cases , there ’ s no need to run out and purchase a Peloton bike or an elliptical machine . Lowes said that unless you are seriously lacking in endurance or need extensive calorie burning to assist in weight loss , a general walking or light jogging program is enough to keep the majority of golfers on track .
So , with that enticement in front of you , here are three exercises that you can do at home or in the gym .
36 V IRGINIA G OLFER | N OVEMBER / D ECEMBER 2022
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