If you want to take your golf to the next level then if you are not already doing golf specific exercises maybe you should think about it. Whether you are in A grade and want to get to scratch or you just want to be able to play 18 holes without niggles of joint or back pain golf specific strength training can help you.

A stronger body plays better golf you could significantly increase your driving distance and accuracy, reduce injuries, reduce any pain you have, increase endurance and best of all reduce your handicap. It is beneficial for all ages and fitness levels to start a strength training program.

In strengthening your joints and muscles you use in golf you can improve your swing and develop endurance to last 18 holes and do so everyday if you wanted too.

Resistance training will not cause a loss of flexibility as long as you use full range of motion resistance training and this will actually improve your flexibility. Resistance training can have a positive effect on your swing because it helps what is known as kinaesthetic awareness, which is the ability to detect body position, weight and movement of the muscles, tendons and joints.

You don’t need a lot of time to get started on a strength training program and if you are serious about improving your golf you can’t afford not to start now. Away from the golf course the best things you can do to improve your golf are golf specific strength training also flexibility work and core strength are also important. It can be a small investment of time for much improvement in your golf and handicap.

I will leave you with a couple of exercises to help strengthen your back the first is a “Lying Superman” and to do this you lie face down on the floor with your toes pointed and your arms stretched out in front of you and then slowly lift your legs, arms and chest off the ground as high as you can, hold this position for a few seconds and then come back down and repeat 10- 15 times. As you get stronger you will be able to hold it up for longer and also do more repetitions.

The other is a “Brace” also called a “Plank” for this one you lie face down again, raise your chest off the ground and position your elbows directly underneath your shoulders and then you lift your body of the floor so you now have your toes and your elbows supporting your body which should be in a straight line or like a Plank between your shoulder and your toes, focus on pulling your belly button to your spine and breath nice and deep. The idea of this one is to hold it as long as possible and by timing it you can see your improvement each week as you get stronger. If you find this version is too difficult to start with you can do the same position but instead of being on your toes come down to your knees and then progress to your toes when you feel strong enough.

A good time to aim for would be to be able to do a brace for 3 minutes, if you increase your time by a few seconds each week you will be there before you know it.

In starting any exercise program, if you haven’t exercised for a while or have any health/medical concerns/injuries seek advice from your health professional first.