Afraid "Bulking" Will Hurt Your Golf Game? 2

For some training for this sport in the gym may be a strange thing to hear. The first thing we have to realize when you analyze the golf swing is that it is entirely imbalanced if all we do is swing the golf club to train. The second is that we as upright standing mammals easily use our anterior chain which I will generically refer to as the front part of our body. We rarely think about using our posterior chain. However, the posterior chain is the most important. This is our base. This is what balances out the preferentially and overused anterior chain. So my emphasis lies in working on the posterior chain. I’m not saying to neglect the anterior chain, but we will emphasize the posterior chain.

The first movement I do with most athletes is an overhead squat against a wall. I do this just to show them how anterior chain heavy they are. After this, I start with a few movements. I stay standing in front of this wall and I hold onto a kettlebell between my legs. It’s a similar movement to a goblet squat but with the kettlebell hanging in between your legs. Then I go down with a slow 5 second count and then immediately come up as quick as I can. At the top of the movement I do a slight hip extension to get a flex on my glutes. The glutes are a huge player in the stabilization of your swing, believe it or not. I will have a program below in an excel spreadsheet outlined for you. I also add in there, one legged hip extensions, deadlifts, time under tension Bulgarian split squats, Romanian deadlifts, barbell rows, dumbbell rows, lat pulldowns, and sled pulls. This forces my posterior to chain to take a beating but it also strengthens it. How do I know that this is where we need to start? What’s the most common injury you hear about in golf? Is it anterior chest soreness? Is it abdominal soreness? No, it’s usually something with their upper or lower back, hamstrings, or glutes.