Episode 2

Lower Body

This episode of Golf Fitness Academy focuses on a lower body strength training program. The key to successful lower body strength training is developing the many different muscles that are specific to the golf swing. Lower body strength will help you stabilize, maintain your posture, drive and explode through the ball. Greg and Dave provide you with specific exercises for the 4 major muscles in the lower body (Glutes, Quads, Abductors, Adductors) that are used to swing a golf club. The emphasis is on muscular endurance as high repetition will provide the stamina needed to maintain stability and power throughout your round of golf.

Episode Details

• The key to strength training for golf is low weight/high repetition
• Muscular endurance is as important as strength as this allows you to maintain your stamina throughout a round of golf.
• It's always important to start lighter and build up your endurance rather than starting a program too aggressively.
• Perform 20 to 25 repetitions per exercise
• 4 major muscles in lower body that are used to swing a golf club:
  • Glutes
  • Quads
  • Abductors
  • Adductors
• Glutes are the most important muscle group within the lower body and are harder to activate.
• During glute exercises, many people tend to activate other muscles like hamstrings. Try to isolate the glute muscle and not allow other muscles to do the work.
• Quadriceps span two joints: knee and hip joints. If one side is stronger than another, don't favor your stronger side as it's important to attack weaknesses.
• Abductors and adductors provide your lateral stability. During these exercises, when using tubing or medicine balls, focus on lower resistance at first so that you emphasize high repetition, not heavy weight.
• Include at least 2 exercises per muscle group in your lower body training program
• Focus on Lower Body as much as Upper Body in order to get the best results with your golf swing