Re: lifting weights and golf
Yeah, so this is the perfect post for me
Afterall, I am a Kinesiology major.
First of all, getting stronger will in no way hurt your golf game, health, or social life for that matter. Look at the best player in the world, he's definately in shape. If you're intrested in gaining distance and eventually accuracy, the weight room is something you should consider. Remeber that there are tons of ways to get stronger without getting bulkier. Bulk is something that comes mainly from your diet. Eating lots of protein will build lots of muscle mass, which NOT what we, as golfers, want. Remember to keep a balanced diet during your workouts, trying to take in between 2000-3000 calories daily.
As for the workout, keep a medium-high rep routine in place. The most important muscles in a golf swing are your shoulders, triceps, and abs. With that in mind, I'll share with you a good golf workout that I've implemented for myself. Hopefully it can help you in the end. Give it a try, it's fairly easy, and even if it doesn't help you score lower, at least you'll hit some bombs!
Monday-Stretch, Bench Press, Arnold Press, Overhead Tricep Extensions, Dips, forearm curls15 min Cardio
Tuesday-Strech, Stretch, Stretch (Morning, mid-day, Evening)
Wednesday-Stretch, Dumbbell flys, Front Shoulder extensions, side shoulder extensions, Forearm curls, Abs
Thursday-Stretch, Stretch, Stretch
Friday-Stretch, Walk 18-36 holes with ankle weights.
As far as sets go, try 4 sets of 14 reps with medium to low weight. As you begin to feel yourself repping the medium-low weight easily, increase it and continue to push yourself. You will need to stretch every day. It won't hurt you, don't worry. Don't walk 18 holes with ankle weights unless you're positive that your body can handle it. The first time I tried this, I just about passed out, and I'm in pretty good shape. With this workout, you should still be able to play, it's only a 45 minute routine. I gurantee that it will help you improve your distance.
If you would like a personalized routine for your body type or explanation of the lifts or stretchs, send me a PM. I'll be more than happy to explain the correct form and the muscles each lift targets. Also, I know of hundreds of other lift to target specific "golf" muscles. For instance, when you're sitting in your office at work, or on your butt watching TV, take a big piece of newspaper,spread it out completely, and place your hand in the middle of it. Now slowly being crumbling it up one handed. Continue until it's the size of a golfball and it can't get any tighter. Sounds easy huh? Just try it