Home Fitnesswise Why fitness for golf? Every golfer is different — limb length, body type, flexibility, stability, genetic loading, lifestyle, food habits, type of musculature, etc. Each needs to be treated as a special case in every aspect. Ramji Srinivasan 23 November, 2018 18:58 IST Single-leg shoulder press. - K. V. Srinivasan Ramji Srinivasan 23 November, 2018 18:58 IST The sport of golf in many ways is very similar to cricket, where there is a huge mind and body sync. They both are anaerobic activities that involve very explosive movements in a relatively short period of time. Rotational speed to generate power with perfect balance and stability is the key factor in golf fitness.Every golfer is different — limb length, body type, flexibility, stability, genetic loading, lifestyle, food habits, type of musculature, etc. So individual golfers’ movement mechanics need to be assessed thoroughly before embarking on a sensible strength-training programme. Since there are many variables in this game, one needs to be mindful in the choice of exercise, tempo, sets, reps, load and recovery. Each golfer needs to be treated as a special case in every aspect.Myths about golf fitnessMimicking a golf swing in the gym to get the neural path laid for better golf fitnessStatic stretching to loosen up before a game or practice sessionStiffness caused due to weight trainingA weighted golf club swing prior to a gameAge bar for fitnessBenefits of fitness in golfInjury prevention due to increased torque and velocityControl over swing velocityReducing fatigue due to various factorsIncreased stability and balanceIncreased focus through proper breathingIncreased durability of the golfer Plank single-arm cable row. - K. V. Srinivasan Causes affecting the gameLack of core strength and stabilityImbalance between upper and lower body strengthInadequate flexibility in hips and spineNot enough strength in legs and thighs to support swingOverall lack of abdominal strengthLack of arm and wrist strength and flexibilityBad overall postureA golf workout should attempt to fix those problem areas by focusing on the arms, wrists, hips, back, legs, thighs, and abdominal and core muscles.Basic assessment before deciding on a fitness regimePelvic tilt and rotation testOverhead deep squat testTrunk rotation testToe touch testWrist extension TRX spinal rotation. - K. V. Srinivasan Components requiredMotor controlRotational speed and powerBase balance and stabilityCore strength and stabilityAerobic fitnessMobility and flexibilityMuscle endurance Proper recovery protocolsThe golf swing is a very complex and complicated movement pattern that requires a very stable base with total control to transfer the power to the ball.Many golfers are not able to make an effortless swing and power transfer due to various reasons. Some may have good strength or muscle mass, but are unable to make use of it because of a lack of functional control and a relaxed motion.Both technique and fitness are like a binocular vision. Fitness has to complement the technique.Golf swings are very athletic in nature. Every major muscle in the body is used in a specific sequence to enable the golfer to hit the ball solidly and with power.Proper golf workouts will allow better muscle mobility, which, in turn, will allow better movements as the golfer makes the swing.Hip and spine rotational flexibility, torso strength and good flexibility in the legs are key to a better and faster swing.Cooling down is as important as warming up after any sport to prevent injuries, which, in turn, will allow you to play more golf in the end.Specific strength programmePlank single-arm cable rowPlank plate slideHigh-low pulley chopsEccentric squatsSingle-leg shoulder pressSomaxSingle-leg dead liftTRX spinal rotation Subscribe to our daily newsletter Get your daily dose of Sportstar with handpicked stories delivered right to your inbox! SUBSCRIBE Please enter a valid email address.