How to Crush the Golf Ball

You see the topic of “distance” come up in golf a lot; anytime you type golf into Google it seems like there are millions of gimmicks, aids, videos, books etc to help you hit the ball further.  Seeing these ads all over the place, you may think there is nothing to golf besides blasting the ball 300 yards or more.

Now I have seen many of the aids, equipment, weighted clubs, special shoes, special braces out there to help you hit the ball longer; but what about the most important piece of equipment in golf…..your body!.  How many of us golfers have spent thousands of dollars on lessons, clubs, gadgets, and videos just to still be disappointed with your distance?

First things first, I am a Titleist Performance Institute guy; Level 3 to be exact; so I really like getting into how to improve your body; to improve your golf.  I believe the most important part of being able to swing a golf club; is having the body able to physically do it correctly.  The proper sequence of a downswing is hips move first, torso follows, arms follow, hands follow and boom there goes the ball 300 plus yards with the driver.  If you ever watch a video of yourself you can easily see which part of your body moves and when during the downswing. 

The single most common reason for lack of power and distance is not having this sequence correct, more accurately your body cannot make this happen.  If you don’t have the physical ability to swing this way, you should be able to train your body to do so.  To achieve maximum power in your golf swing you have to work on flexibility, core strength and stability; it is easy to say but it takes lot of discipline to do.

The first thing you can do is get a golf specific screening; this will test your body and see what limitations you have and what you need to work on the most.  I figure if you want to play better golf, then you should do golf specific exercises and stretches; that work on your limitations.  That is what TPI is for, to figure out how your body relates to your golf swing.

 So remember that there are many things that go into improving a golf swing; probably the first is getting video lessons from a teaching pro and then you must look at how your body is physically doing as well; otherwise there is a good chance that you may hit a plateau and get frustrated.

November 2011

Women’s Health Issues, Staying Healthy for the Links

The growth of women’s golf has been extraordinary.  With so many women participating there is an even greater need for good solid information.  Women not only need tips on how to improve performance but also how to manage some of the important gender issues that may be encountered.  The following is an introduction to some of the important physical issues women may encounter when taking up golf.

Physical Characteristics

Although women bring a lot of physical tools to the practice tee, one common problem is a lack of overall muscle strength.  Men generally have the genetic advantage including larger muscle mass especially through the shoulders, chest and arms.  Medical studies have shown that women have only 2/3 the muscle mass of a comparable sized male. For this reason areas of the body including the wrist, elbow and shoulder seem to be more vulnerable to injury.  To negate these differences a female golfer may want to modify their focus in the gym:

• The Upper Body
-Train the shoulders, arms and rotator cuff muscles to build the strength needed for better control of the club during each full swing.
- Develop the wrist and forearm musculature to gain control and touch around the greens during the short game.
- Increase chest strength to allow the rapid downswing movement needed to build club head speed.

• Hip Stability
- Many women tend to sway and/or slide more than rotate during the swing.  Hip strength is needed to gain better movement control.
- Building strength throughout the lower extremities will help improve balance.

• Posture Stability
- Strengthen the supporting structures of the spine to maximize mobility and decrease stress to the back.

Bone Strength/Osteoporosis

Osteoporosis is a disorder characterized by a structural loss of bone mass.  This condition affects 25% of all women resulting in over 1.3 million fractures per year.  Prevention and education are the key factors to managing this condition.  As we age both men and women lose bone mass but in women this process can be accelerated after menopause.  This is due to a decrease in the bodies’ natural production of estrogen, which is important to help the body absorb calcium to build bone.

A combination of proper calcium intake, a well balanced diet, high level supplementation to encourage bone integrity and health, and weight-bearing exercise (i.e. exercises which specifically load the bones) can help prevent and restore bone loss.

Golf is an excellent physical activity but will not specifically load the bones in the spine and hips as needed to increase bone mass.  Consultation with a fitness and/or healthcare professional can help identify the  key resistive exercises that are best to build bone.  For those golfers living with osteoporosis you should consult your physician directly to make sure golf is an appropriate activity.  Once you are cleared to play the following swing technique considerations may need to be addressed:

• Maximize your rotational abilities while avoiding a swaying and/or sliding motion.
• Try to avoid lifting the club overhead.
• Avoiding a reverse-C finish position, your low back cringes every time you do this.
• Practice safe body mechanics and posture during all practice and play.

Breast Size

Many women are convinced that their breast size is preventing them from reaching there full potential as golfers.  Although large breasts can prevent movement of the arms across the body due to tissue approximation, working with a PGA teaching and coaching professional can help overcome this concern.  Possible suggestions for a right-handed golfer may include; placement of the left arm over the top of the left breast, bringing the right arm under the right breast and a slight adjustment of your posture by bending more at the hips.

These slight adjustments should help manage any limitations due to breast size.  Sports bras are also important because of the support they provide.  They will minimize breast motion by cradling each breast against the chest.  This allows the golfer to maximize full active range of motion during the swing motion.

Pregnancy

Golf can be continued throughout pregnancy!  By individually consulting with your physician and following some simple guidelines golf can be used as a regular healthy activity to maintain your pre-pregnancy fitness level.  Regular exercise will help maintain muscle tone, prevent back pain and prepare the body for childbirth. 

During the round it is extremely important to stay hydrated and pay attention to any signs of fatigue.  It may be necessary to bring a snack to the course and plan on frequent restroom breaks.  After six-months minor adjustments may be needed to accommodate swelling into the hands and feet including larger glove size, shoes and possible use of golf carts.  To accommodate changes in center of gravity, women should use more hip bend or step slightly away from the ball.  This will permit the arms to hang more freely from the shoulder to accommodate larger breast and belly size.

How does your body related to your golf swing?  What physical issues may be preventing you from playing your best golf?

Dr. Tyler Hamel, TPI Certified Level 3 Medical

**A TPI Golf Fitness  Evaluation can help identify  physical problems you may have that are keeping you from playing your best golf.  Only TPI certified professionals can accurately give screenings, a develop a protocol specificly for you and your limitations.

The south of the United Kingdom is home to a gem of a course and its name is the Panshanger golf course. It is designed in the parkland- style, and will challenge the better player but it is not so daunting that the beginner cannot enjoy it as well. The pro shop always has a great range of accessories, and is staffed with friendly people.

The track overlooks a lovely valley not far from the B1000 Hertford Road, Welwyn Garden City in Hertfordshire. There are two courses available, a championship eighteen hole and a nine hole par 3 layout so any level of player can enjoy their round.

This field is a public field and is available to play seven days a week at very competitive rates. Packages are available also for groups and corporate clients. This par 72 field measures 6,354 metres from the championship tees and was designed by Peter Kirkham in 1975.

Corporate Hospitality days can be arranged, and there is a practice putting green and practice area. There are changing room facilities and the clubhouse offers lunch and dinner as well as a very nice bar overlooking the field, where you can enjoy a drink after your round.

There is a range of accommodation available. You can relax and spend a night or two. Hire clubs and trolleys, and even electric buggies for people without their own equipment are available at the pro shop.

The Panshanger golf course really does offer great value for money, from the moment you arrive you are made to feel most welcome, the eighteen hole field and the nine hole field are first class. You will want to come back again and again to this beautiful parkland venue. With its layout and amenities it is a real winner.

Would you like to play at a superb golf course and not need to pay high membership or greens charges? Are you seeking out a great eighteen hole, par 72 golf club outside of London? Check out the Panshanger golf course in Hertfordshire! It’s available to the public every day and offers a range of payment options including pay-as-you-play and monthly rates and showcases grand vistas of the lovely Mirman Valley!