Physical Training Fundamentals:
Just like sport coaches (think golf instructors) often have a couple of "big rocks" or fundamentals they like their players to focus on, so do I with strength training.
What movements provide the best return on the time and energy taken to first learn, and then develop strength in.
One of my big fundamentals is a hip hinge aka deadlift. I teach all of my clients how to do it, whether it be with a dowel, kettle bell, hex bar, or regular bar as shown here.
It targets a number of physical qualities I like my golfers to have competency in including:
Recruitment of fast twitch muscle fibres when done with maximal intent ✅
Lower body strength / ground force ✅
Core / trunk stability ✅
Ability to maintain posture ✅
Injury prevention ✅
Learning how to use whole body as one unit ✅
When done correctly deadlifts do an excellent job of strengthening the hamstrings, glutes, and to a smaller extent quadriceps as these muscles work to extend the hips and knees to break the weight from the floor. The lower, and mid back muscles are also working very hard statically to maintain spinal alignment.
Learning how to produce large forces in the lower body while maintaining stability at the trunk/core is a great asset for golfers looking to produce powerful & efficient golf swings.
Note how the spine maintains alignment through the movement. You are striving to hinge from your hips, rather than flexing from your lumbar spine.
For choosing weight, I generally advise to go as heavy as possible, while still maintaining spinal alignment and a decent bar speed.
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