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"At Home Golf Fitness Assessment"

By Mike Hansen

To improve your golf game you should look no further than improving your body — whether it be getting stronger, increasing flexibility or balance, or healing a nagging injury, golf fitness is the answer. A consistent exercise program designed specifically for your needs is the best place to start. When designing a golf-specific exercise program, it is important to have a plan. Attempting to improve performance without some direction is a waste of time and energy.

A self-assessment of your physical abilities will help you figure out what you need to work on most. The following self-assessment will give you an idea of where you need to improve.

Flexibility Assessment

Hamstrings: Tight hamstrings can hinder your address position and cause you to rise out of your stance during the back swing. Tight hamstrings also can lead to lower back pain. Try this: Lie flat on your back and put your left hand under the small of your back. Keeping the left leg flat, raise the right leg as high as possible without bending the knee. Anything short of 80 degrees will restrict your golf swing.

Hip Flexors: Tight hip flexor muscles can limit hip rotation throughout the swing, which can cause over-rotation of the spine, a lack of power in the downswing, and a shortening of your follow through. Try this: Lie flat on your back and pull one knee to your chest. If the opposite leg stays flat on the ground, you pass. If the opposite leg raises up at all it is a sign of tight hip flexors.

Core: Your core is one of the most important muscle groups to keep limber. A tight core can limit rotation in the swing, restrict power and cause lower back pain. Try this: Sit with your legs straight out in front of you. Fold your arms in front of your chest, and turn the upper body to the right side. Return to center and turn to the left. You should be able to comfortably turn 60 degrees to ensure an unrestricted golf swing.

A word of caution: Do not proceed with this assessment if you have any existing injuries, and be sure to warm up the muscles for five minutes before beginning. Shoulders: Having tight shoulders can restrict your extension in the back swing and cause an outside-in swing. Try this: Raise your arms to shoulder level, keeping both elbows straight. Bring your right arm across the top of the left arm, return to the original position. You should be able to get your arm between the elbow and shoulder of the opposite arm. Repeat, switching arms.

Balance Assessment

The need for a strong foundation and balance in the golf swing can never be overlooked. You may not find it important until you are standing on the side of a hill looking down over a shot or standing on grass hitting out of a bunker.

Try this: Stand on one leg as long as you can. If you can stand longer than 60 seconds with no problem, try closing your eyes, or standing barefoot on a pillow. If you cannot balance longer than 30 seconds on one leg, balance is something you should work on.

Strength Assessment

Arguably the most important group of muscles used in the golf swing is the core. Having a strong core can limit back injuries, increase power and distance, and assist in body control throughout the swing. Try these: Stabilizer or Plank — Start by placing your forearms on the ground and forming a plank with your forearms and feet. Hold this position, keeping your stomach tight and body parallel to the ground for as long as you can. If you can’t hold this position for 60 seconds you should focus on strengthening your core.

Squat and hold: Get in a good squat position with your arms in front of you and sit back on your heels, making sure your knees do not go over your toes. Drop down to a 90-degree position and hold. If your legs give out before 90 seconds, you should work on strengthening your legs.

About the Author:

Mike Hansen holds a degree in Exercise Science and is a Titleist Performance Institute Certified Golf Fitness Instructor, located in Irvine, CA. He is the featured golf fitness columnist for Southland Golf magazine. His website is www.healthygolfer.com