The Smart Pounder

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I often hear from amateur golfers about how training with weights makes them feel “tight” and it ruin’s their golf swing. Traveling on the PGA Tour I disagree with this point of view completely. It is well known that the top players on the PGA Tour; Tiger, Vijay, and Phil workout regularly. They praise the benefits of their workouts in the development of their golf swing. I am a first hand observer of what they do in the gym on the days they play.

As a result, I see the reasons why amateurs do not workout as excuses rather than legitimate reasons. I would guess that the difficulty amateurs have with weight training or working out in relation to the game of golf is how to do it correctly. This article will discuss how to properly workout to improve your golf game.

Weight training is not bad for the golfer if done correctly.

Weight training done incorrectly is bad for the golfer.

This is where the amateur gets sidetracked, frustrated, and ends up thinking weight training is bad for golf. A typical weight training program found at many health clubs can be detrimental to the golf swing. These types of programs can make you feel “tight”, adversely affect your golf game, and leave you frustrated.

The reason why these “generic” training programs are counter productive to golf is their inability take into account what is required of the body in relation to the golf swing.

Golfers need to be very aware of a few important concepts when weight training in relation to the golf swing. First and foremost, any training program for golf needs to be cross-specific. A cross-specific training program develops the body to the positions, movements, and requirements of the sport you participate in.

Granted everyone’s swing is slightly different but the base components are the same. All golfers rotate around a fixed spine angle, transfer weight forward and back during the swing, generate clubhead speed, attempt to square the club at impact, and complete the swing in a balanced finish position.

The main goal of a cross-specific training program is develop your body physically around the golf swing. This induces what is termed a transfer of training effect onto the golf course. Simplified this states that the training you do in the gym pays off on the course in a positive manner.

Designing a weight training program for golf is a simple process if done correctly. The best place to start is with flexibility. Golfers need to be flexible. The golf swing requires you to move the club through a long range of motion, thus requiring your body to be very flexible. Areas of the body that typically require large amounts of flexibility for golf are; the hamstrings, lower back, hips, and shoulders. Oftentimes the amateur’s swing can improve from just adding flexibility exercises to their training program.

Another aspect of a cross-specific training program for golf is balance training. Balance is the ability of the body to control its’ center of gravity and body parts efficiently. Balance exercises address both the nervous and muscular systems of the body creating greater efficiency in its ability to control body movements and center of gravity.

After you have looked at the flexibility and balance components of a training program for golf, it is time to shift gears to the “weight training” side of the equation. The golf swing requires the development of strength within the muscles of the body. You need muscular strength to maintain a fixed spine angle, create an efficient weight transfer, and develop clubhead speed.

The development of strength in the muscular system is where the amateur commonly makes mistakes. Remember all the exercises in a cross-specific training program for golf must revolve around the movements of the swing, and create a benefit to your play on the course.

Typically, strength training is thought of as a group of exercises that create “bulk” and build the “beach muscles”. Bench pressing 300 and developing biceps like Arnold does not mean you’ll drive the golf ball 300 yards.

Developing strength for the golf swing is very different from “football” or “bodybuilding” strength exercises. The golf swing uses the whole the body, from feet to fingertips. As a result, golfers need to strengthen the entire body cross-specifically to the movements of the golf swing. A key to strength training exercises for golf is to integrate the entire body into the exercise patterns, rather than isolating a specific muscle (a.k.a. bicep curls and bench press).

For example, bicep curls may make you look great for the beach or fill out your golf shirt, but you do not swing the golf club with your biceps only. You use your entire body, and as a result the strength training part of your program, must incorporate the entire body. Exercises such as ball crunches, Russian twists, single leg squats are beneficial strength training exercises for golf.

Completing the template of a golf specific training program is endurance training. The golf swing is a repetitive movement. In a single round of golf the swing is repeated numerous times. A week on Tour might find players swinging the golf club well over 1000’s times. As a result, it is necessary to develop the endurance capacities of your muscular system.

Developing endurance in your muscular system allows you to repeat a movement over and over again without getting tired, a key component of the golf swing. Once the body becomes tired, the ability to swing the golf club properly becomes impeded resulting in miss hits, lost distance, and poor shots. Bottom line, you need to make the same swing consistently to score consistently. Endurance training assists in this process.

To summarize; weight training and working out is beneficial to the golfer, if and only if it is done correctly. The wrong choice in the type of training program, exercise selection, or even exercise sequence can hinder your golf game. Choosing a training program that is cross-specific to the golf swing and induces a transfer of training effect onto the golf course is best. This type of program incorporates; flexibility, balance, strength, endurance, and power exercises relative to the golf swing providing benefits to your body and golf game.

Sean Cochran

About the Author
Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson. He has made many of his golf tips, golf instruction and golf swing improvement techniques available to amateur golfers on the website http://www.bioforcegolf.com To contact Sean, you can email him at support@bioforcegolf.com.

After listening to my friends go on and on about their experiences playing golf, I finally decided to take up golf again. Except for sporadic forays with rented clubs, I had not played golf since I caddied with my dad in the forties. He did teach me the correct grip and took me out a few times as a bona fide golfer, but good I was not. In college, I was chosen to teach the grip to the novice golfing students, but I never got to play myself.

Not owning a set of clubs, I haunted the area garage sales for a usable set. At the third garage sale a very nice set of clubs with a fairly new bag leaned against the side of the garage. Another buyer spotted the clubs at the same time, but I unashamedly raced to get there first. The tag said $15.00, the woods were made of real wood and I bought them immediately. Chagrined to see that the putter was missing, I planned a hint to the wife for an early birthday present.Then it dawned on me that besides the putter there were a few items missing. No balls or tees graced the pockets. Golf shoes could be expensive and what about that special leather glove that always hung out of the pro golfer’s pocket? Add to the list a divot smoother, a ball brush, a water bottle and a matching rag to wipe your hands on.

I got lucky with the shoes, having spotted a like-new pair on a curb for pick-up. Only one half size too large, I figured an extra pair of socks would solve that problem. Sears sold me a matching putter and Costco Wholesale had no name balls.

Carefully choosing a friend who lived far away and who also played golf, I arranged a day on the golf course. Two weeks before the date, I arrived early at the local golf range to harden up my hands for the coming game. In twenty minutes I sported two authentic golf blisters on my hand. The local pro suggested snidely that I wear gloves on both hands next time. The next day I could hardly move my arms, but bravely hid my soreness from my all-knowing wife. The balls I hit seemed to be searching for a new home, none of which landed in the same place. The wandering balls preferred bounding to my left, so I kept aiming my feet to the right in hopeful windage, eventually facing sideways to the hole. I’ve heard that a slight hook can be beneficial, but what I had didn’t fit the category. I did feel a little better when I discovered that I could retrieve a
half bucket of balls that littered the landscape a few feet in front of the practice tee. I always like to save money.

My golfing partner insisted that in order to get an unreserved spot between two bona fide foursomes, I would have to arrive at the golf course at six forty five, ready to play. That means I had to get up at five thirty to get there in time. Arriving on time, I waited in the ready area for one hour while my friend waited in the parking lot, sure that I had gotten lost or run over. At the first tee, a third duffer asked to join us and I welcomed him gladly, hoping for a free golfing lesson I suspected that I needed. On the first tee, I was warned to watch out for the stream crossing the fairway. Three strokes later, I found out that the water was still freezing cold from the winter. During the next five holes, my partner used the walking time to remind me of golf course etiquette. No talking on the green, no touching the sand before hitting the ball out of the sand trap and not to walk across the path of the stranger’s ball when taking out the flag. After I borrowed ten quarters for marking my ball, he told me that there was a button on my golf glove that could be removed for a marker.

On the seventh tee, my driver decided to hit the ground about a foot behind the ball, sometimes bouncing up to gently knock the ball off the tee and other times missing altogether. None of the unasked for advice had any effect. At the eighth hole, a club monitor raced up to me with a club I had left on the last green (my third lost club) and asked if it were possible to initiate the practice of picking up on the greens in order to speed play. I guess that fact that I had to hit three balls for one of the foursome behind us slowed the play somewhat. At the ninth hole I breathed a sigh of relief only to be informed that the next nine would be played on the steepest part of the golf course. My body felt that I had been run over by a truck so I protested a headache and begged off.

Invited to play with a seldom seen golfer relative, I scraped the mud off my irons, carefully chose eight balls with only small dents and loaded up the car. This time I wisely opted for a golf cart, and Fortified with three aspirin, I was prepared for eighteen holes. At the first tee I was reveling in the knowledge that whatever happened today would be hidden from the eyes and ears of friends and relatives alike when the golf pro asked if we would mind if he played with us. I agreed only if he didn’t laugh. On the seventeenth hole, I vowed never to
play golf again. I had run over the pro’s ball with my cart.

Retired to writing, bicycling, furniture refinishing, and computer graphics.

Computer accessible sports betting web pages are mainly modulated through the agency of three agencies. These are called the OSGA (the Offshore Gaming Association), the IGC (Interactive Gaming Council) and finally the Fidelity Trust Gaming Association (the FTGA).

The OSGA is in fact a self-controlling agency which checks the modern offshore sports gambling industry in an enterprise to also grant betters an easy way to to quickly select reliable internet sites to play gambling games on, without anguish. It works to support customer’s rights, and in addition they charge no annual expenses. The OSGA is an expert not to mention unprejudiced third party association that expresses unbiased assessments, indicated by your comments, independent analysis, phone discussions, inside information and in addition offers inside gossip.

The IGC are a nonprofit organisation. The organization was established to furnish a forum for involved people to discuss issues and in addition to encourage progress in the field of common interests in the international online betting industry, to establish scrupulous and effective business rules and patterns that strive to heighten consumer confidence in internet based wagering merchandise and utilities, and also to function as the offshore gaming trade’s inclusive procedure advocate and in addition the Interactive Gaming Council acts as a data clearing house.

The Interactive Gaming Council have developed a regard for honesty, consistency and plausibility by virtue of the ethical standards it stands for, and in addition its allure to business enterprises of ethical practise. The Interactive Gaming Council regularises overseas gaming via applying an original ten step code of conduct moreover bills sports gambling websites a fee for publishing the council’s logo. Dispirited clients can, should they like, recount their issues to the IGC.

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The FTGA was established in a venture to present a standard to raise the standards of machine-accessible sports betting businesses. The Interactive Gaming Council suggest that by doing business exclusively with honorable enterprises, they are able to forge an affiliation of the fairest and professional cyberspace gambling operations internationally. So, in concise terms there are agencies who manage the practises exercised by on-line gambling and which should through time serve to ease most if not all of the concerns felt by doubters. Computer accessible gaming sites are totally dependable, beacuse personal data shouldn’t be required also the payments and the betting odds are equivalent to common Vegas-style bet. These internet sites slash travel costs, but retain the spirit of a Vegas-style gaming site, but nowadays you are able to game in your own house.

In my years as a professional club fitter/builder, and the years before that I spent as a player, I do not recall anyone asking for less distance in favor of accuracy. In my studies of club fitting, every book and courses first step is the player interview. Every form for an online fitting has the question “what are you looking for in a new set of clubs” Virtually all answers are more distance. I had a call a while ago from a potential customer. He told me that he hit his drives about 250 yards off the tee, and in the fairway. He wanted to get another 25 yards! Every brand name club manufacturer, when marketing a new driver, makes the claim of longer distance. The point is that almost all golfers desire and try to get that “few extra yards.”

How can all the drivers on the market be the longest? Of course, they cannot. When you hear these claims, how confident are you in them? Is there anyone that can get you those few yards? I may have a skewed perspective, but I tell my customers that I can guarantee more yards off the tee! In truth, there are very few golfers that I can’t get to hit it a bit farther. While I guarantee more yards, I do not guarantee direction. Harvey Penick, who is arguably the best golf teacher of all times, said that “the woods are full of long drives.” I’m going to show some “trade secrets” of longer drives.

The fact is that the vast majority of golfers have miss-fit equipment. The fitting process is a juggling act of trade-offs to achieve maximum performance. Properly fit clubs can help you attain more yards. What equipment changes can you make to result in more distance?

There are two ways to increase distance. The first is to increase your swing speed. An increase in swing speed of 1-2 mph can result in a distance gain of 2-6 yards. How can you increase your swing speed? The most obvious way is to increase the length of your club. If you have your club lengthened inch, you can see a swing speed increase of 1-2 mph. That does not mean that you should lengthen your driver 4 inches to get up to 48 yards more on your drives. Length is a quick way to increase swing speed, but it is also a quick way to get your swing off line resulting in shots that are not playable. It would increase the overall weight of the club causing you to lose control. If you decide on a longer club, choose a lightweight shaft. This will help maintain control over head of the club so you can bring it to the square position and on the correct swing plane at impact. You can find out if length will help distance without a lot of cost by adding an extender to your driver. This is cost effective, and can be brought back to the original length, if needed. I also recommend not extending any club more than 1 inches as this could create a stress point on the shaft, increasing the possibility of breakage. Some players can get a swing speed gain by reshafting with a lightweight shaft and decreasing the overall weight of the club.

There are equipment changes that can add distance.
1. Get a bigger club head. If you haven’t made the move to the larger head clubs, it may be the time. The larger the head the greater the COR, (what some call the trampoline effect); the farther the ball will travel. In addition, the larger head allows for greater perimeter weighting, which helps the ball go straighter on off- center hits.

2. Get lofty. A mere 5 years ago, many golfers, especially with high swing speeds, were going lower on the lofts of their drivers. The thought was that by lowering the loft you would produce more roll. Today with all the data from launch monitors, we have learned that higher lofts mean more distance. Also, ball technology has increased and balls are now being made with less spin. Backspin on the golf ball is what causes it to fly higher. Less spin makes the ball fly lower, so to get the maximum distance, you need more loft on the driver. Even the fastest swingers in golf are going to higher lofts than they used a couple of years ago.

3. Get flexible. Shaft flex can also get the ball further down the fairway. I’ve stated before that club fitting is a juggling act. As a general rule the more flexible shaft a golfer can use and still control direction, the more distance. Most male golfers have a mindset that they need a stiff shafted club. The majority would be better off with a softer flex.

Start with these three tips and you can be on your way to more yards off the tee and shorter irons shots to the green.

Steve Passarell is the owner of Custom Club Creations, a golf club fitting and building facility. He has over 15 years of experience and has had extensive training by some of the industries best experts. His philosophy on custom clubs is to offer the best quality products at prices that all golfers can afford.

Contact Steve at steve@clubfitter.com

http://www.clubfitter.com

A hole of golf basically consists of hitting a golf ball from a tee on the teeing ground called a tee box, and once the golf ball comes to rest, striking it again, and repeating this technical process until the ball at last comes to rest in the cup. The aim of holing the ball in as few strokes as possible may be impeded by various obstructions, such as bunkers and water hazards.On longer holes the green is too far away to reach with the first stroke, so that one or more strokes are played from the fairway where the grass is cut so low that most balls can be easily played or from the rough, grass which is cut much longer than fairway grass, or which may be uncut. “Rough” also may be ground which is not prepared at all.

In most cases in golf, the rough continues along both sides of the fairway. Many holes include hazards, namely bunkers or sand traps, from which the ball is more difficult to play than from grass or fairway, and water hazards lakes, ponds, rivers, and such!. Special rules apply to playing balls that come to rest in a hazard, which make it highly undesirable to play a ball into one.

A ball in a water hazard may be played as it lies or may be replaced by dropping another ball outside the water, but a stroke penalty occurs in the latter case. The grass of the putting green is cut very very short so that a ball can roll easily over distances of several metres with out a bobbel or infringment. To putt the golf ball means to play a stroke, usually but not always on the green, where the golf ball does not leave the ground. The direction of growth of individual blades of grass affects the roll of a golf ball and is called the grain of the green. The hole must have a diameter of 108 mm and a depth of at least 100 mm. Its pin position on the green is not always the same and may be changed many times. This hole on the green has a flag on a pole positioned in the center. This flag is often called “the pin”.

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