Golf specific training tips

The winter months can make you forget about playing golf if you live in a cold-weather state. But instead of going into a state of hibernation yourself, if you’re serious about hitting the links with big drives and low scores when spring comes, then now is the time to prepare.

Weight training
Lifting weights is a must to add distance, power and stamina to your game and can also save you from injury.
Golfers should lift weights to build lean, rather than bulky muscles, and pay constant attention to stretching to maintain good flexibility.
Here are some golf specific exercises to make sure to add to your basic workout. Some of them you may already do.

* Push-ups – great for overall upper body strength
* Wide-grip lat pulldowns – A strong back and lats are key to good swing
* Complete ab workout – Research and find best ab workouts to hit all areas of the abs. Many people set themselves up for injury if they just do straight-ahead crunches – do side-twisting crunches and plank as well.
* Dumbbell Lunges – Alternate between legs and build strength and agility
* Power cleans – Great overall lift, can help build explosiveness
* Back extensions on exercise ball – get your back in prime condition
* Wrist Curls – use barbell or dumbbells

Agility drills
For people who are in average or better physical condition, doing plyometric exercies can be a big help to the golf game.
Plyos are a high-energy exercise in which people do a serious of jumps and lunges during a 30- to 60-minute workout program.
It will help improve your aerobic conditioning in a hurry, while also improving leg and core strength, agility and balance.

Do aerobic work
Extra pounds or being out of shape in general could limit your game, so stay in condition during the offseason by doing regular cardio work on a treadmill, elliptical and/or exercise bike. Or, try other ideas like swimming or jogging outside if weather permits.

Swing clubs indoors
Nothing beats actually practicing your sport, and if you can find a big enough indoor space then get your clubs out and swing them inside in the winter. There are club sleeves and indoor nets that can be set up to better simulate the real thing.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at