Getting ready for golf
by Armand Tecco, M.Ed.

If you play golf, you already know the value of taking lessons to improve your game. But did you know weight training can help you become a better golfer, too?

Golf requires strength and endurance, especially when you carry your own bag. A golf swing requires a powerful twist of the arms, back and shoulders in order to bring the head of the club around with sufficient force.

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If you want to do your best on the greens, get ready with a structured weight-training program using dumbbells. Perform the following exercises in the order listed. These exercises strengthen the primary muscles used in golf:

• Upper back -- Bent over one-arm rows and lying pullovers
• Shoulders -- Front raises and side raises
• Triceps -- Triceps extensions
• Low back -- Prone flip-flops ("Supermans")
• Abdominals -- Abdominal curls and oblique twists

Perform the routine two to three times per week on nonconsecutive days (Tuesday, Thursday and Saturday, or Monday, Wednesday and Friday). Always do the routine when your muscles are warm, such as after a cardiovascular/aerobic activity. The resistance (weight of the dumbbells) should be such that it is an effort to complete 10 to 15 repetitions. Increase the weight when you can easily perform 15 reps.

The last three exercises require only your body weight. For the abdominal exercises, start with one set of 10 to 15 repetitions. Try to add one or two repetitions each week until you reach 50.

Maintain normal breathing and stop if any movement causes pain. As with all exercises, these exercises may not be appropriate for people with certain physical limitations, such as a back injury. Check with your physician before beginning any exercise program.

Follow the weight-training routine with a series of stretches. When it's swung, the momentum of the club can cause muscle strains and even tears in the shoulders and back. Stretching is an effective way to prevent such injuries. Be sure stretch the entire body.

You can also use your golf club to do torso stretches. Hold the club across the back of your shoulders, behind your neck. Position your hands with an overhand grip and slowly twist from side to side. Next, slide the club down behind you to the small of your back so that it rests between your back and your elbows. Twist slowly from side to side.

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