Weight Lifting

[wrx_junki]

I wasn't sure where this should go so I put it here.

I am going to start lifting weights again and was wondering if you guys knew of any good golf specific exercises. My swing speed for my driver is around 90 and hit it around 250 and my 7-iron goes around 150.

[Shindig]

Any particular reason for weight lifting? Or are you trying to improve your golf distance and/or consistency and think weights mean fitness and are the way to go? I do plenty of exercises, but it's been months since I lifted weights over 10 lbs. Check out mytpi.com for some good golf-specific exercises.

[wrx_junki]

Any particular reason for weight lifting? Or are you trying to improve your golf distance and/or consistency and think weights mean fitness and are the way to go? I do plenty of exercises, but it's been months since I lifted weights over 10 lbs. Check out mytpi.com for some good golf-specific exercises.

Oh I am lifting weight to get in better shape not just for golf but other sports as well. I am 5'9" and only 150lbs, so I am going to get up to 160-165. I will check the site out but anyone have something that they've done specifically that has shown good results?

[Shindig]

Oh I am lifting weight to get in better shape not just for golf but other sports as well. I am 5'9" and only 150lbs, so I am going to get up to 160-165. I will check the site out but anyone have something that they've done specifically that has shown good results?

I'm 5'9, was 120 lbs, now 140. I wanted to gain weight this year, but my body didn't seem to share my desire. Although my going from weight training to flexibility stuff might be part of the cause.

I went to a TPI fitness pro, and found that I was utterly lacking in some flexibility areas, so they gave me a fitness plan for that and for some other work. One exercise I really liked (from the site) was "Saturday Night Fevers" ; it's one of the few that I do with weights. I posted a workout routine a while back that I used to do that was helping, but I've been doing so many different exercises lately there's no easy way for me to list them all. Sorry I can't help more.

[Garthmo]

Im curious, your swing speed is 90mph and you only hit it 250yards? Im not knocking you, im just curious cause I was at golftown and buying some new clubs and got my club speed at 74mph but was hitting it 265 with my driver? Shouldnt you be hitting it farther than that with that club head speed? Since I saw that my clubhead speed was so low I have been working on it to get more speed and after a couple days of reading up on it and watching some big hitters I think have gained some speed. Now when going to the range I can hit the fence in the air at the end of the range instead of coming up aboout 25 yards short. So I must be around 275 now. I asked if there machine was acurate and they said yes but now im not sure?

[wrx_junki]

Im curious, your swing speed is 90mph and you only hit it 250yards? Im not knocking you, im just curious cause I was at golftown and buying some new clubs and got my club speed at 74mph but was hitting it 265 with my driver? Shouldnt you be hitting it farther than that with that club head speed? Since I saw that my clubhead speed was so low I have been working on it to get more speed and after a couple days of reading up on it and watching some big hitters I think have gained some speed. Now when going to the range I can hit the fence in the air at the end of the range instead of coming up aboout 25 yards short. So I must be around 275 now. I asked if there machine was acurate and they said yes but now im not sure?

I don't always make perfect contact and so it only goes 250 yards. When I hit it well it goes up to 270 but thats rare.

[Garthmo]

oh ya, the one thing that may help you in you swing is the same thing im working on, I am finding that proper timing on breaking the wrists through the downswing can create alot more speed. I am working on that part. I think i was not snapping the wrists through the ball but just slowly releasing them through the whole swing which didnt help at all. I am trying to turn the shoulders and swinging the arms down and once the shaft is parallel to the ground then snap the wrists threw and that seems to give me more speed.

[wrx_junki]

oh ya, the one thing that may help you in you swing is the same thing im working on, I am finding that proper timing on breaking the wrists through the downswing can create alot more speed. I am working on that part. I think i was not snapping the wrists through the ball but just slowly releasing them through the whole swing which didnt help at all. I am trying to turn the shoulders and swinging the arms down and once the shaft is parallel to the ground then snap the wrists threw and that seems to give me more speed.

Yeah I've been working on that and get into the slot so I don't produce out to in swing. :)

[JackieTreehorn]

At the US Open some of the guys were swinging ~115 mph and were only flying it ~270 downhill.

[Chief Broom]

I personally think that everyone should be incorporating weight bearing exercises into their physical training regimen. Weight training helps to maintain bone mass and increases (or maintains) muscle mass. Those two factors alone make working with weights a must.

As to golf specific lifts I really can't say. I'd think you'd be doing just as well to focus on primary lifts that utilize the entire body. Clean and presses, back/front squats, deadlift, and the bench press all come to mind. You could take a total body approach or look to doing some kind of split (lower body one day, upper the next, etc.). Form is important so if this is all new to you then talking to a trainer would be a good idea so that you go about these moves properly thereby getting the maximum benefit and to protect yourself from injury.

Also diet is just as important as time spent in the gym. A diet high in protein is a must. Cut out empty calories as much as possible and replace them with good food. For example instead of having 3-4 soft drinks a day replace that with a clean meal (lean meat, veggies, etc.). Worrying about carbs has gone out of fashion lately, but it's always a good idea to limit simple carbs as much as possible (sugar) and to limit all carbs a couple of hours before bed. I've never been one to worry overly much about my diet, and have had the most success just taking a common sense approach like cutting out between meal snacking and eating my big meals earlier in the day.

A simple approach like this is guaranteed to work. It won't work overnight, but if you establish good habits and stick to them you'll be leaner and stronger, and able to slowly add muscle mass to your frame. Increased muscle mass makes it easier to stay lean (muscle burns more calories than fat) and I think you'll definitely see an improvement in your golf game.