The Back Nine

With spring just around the corner and the recent nice weather you may be thinking about dusting off the clubs and getting ready for golf season. The most common injury for recreational golfers is lower back pain. It is not surprising with the explosive repetitive rotational nature of the sport. If you live in the Midwest or northern climate like I do you are not able to play golf in the winter months which can make the early season even higher risk as the number of swings increases.

Strength training has long been utilized by collegiate & high school athletes of all kinds of sports. As a collegiate strength & conditioning coach I trained golfers for over 20 years. There are many benefits from strength training from improved performance to decreased incidence of injury for most sports.

The recreational / weekend golfer who likely has a sedentary job can acquire significant benefits from a pre-season strength training program. Lower back pain is extremely common in adults around the world whether you play golf or not. It is the most common injury in recreational golfers as well. Developing strength in the hips, legs, abdominal and lower back muscles will help combat this.

A study published in the British Journal of Sports Medicine explored the impact of strength training on reducing lower back pain among golfers. This meta-analysis reviewed various research findings and concluded that targeted strength training significantly reduces the incidence of lower back pain by improving muscle stability and overall strength. One particular study highlighted in the analysis involved golfers incorporating strength training routines focused on core and lower back muscles. Over a period, these golfers reported a substantial decrease in back pain episodes compared to those who did not engage in such exercises. The findings suggest that strengthening exercises not only enhance performance but also protect against common injuries like lower back pain, which is prevalent among golfers due to the repetitive and rotational nature of the sport

[oai_citation:2,Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis | British Journal of Sports Medicine](https://bjsm.bmj.com/content/52/24/1557).

Moreover, another analysis from GolfWRX emphasized that strength training helps maintain proper swing mechanics and reduces undue stress on the spine, further minimizing back pain risks. It highlighted exercises such as deadlifts and kettlebell swings as effective methods to build the necessary strength and stability to support the demands of golfing.

[oai_citation:3,Preventing Low Back Pain: A Golfer’s Guide – GolfWRX](https://www.golfwrx.com/225897/preventing-low-back-pain-a-golfers-guide/).

These findings underscore the importance of integrating strength training into the fitness regimens of golfers to mitigate back pain and enhance overall game performance.

Often it is thought that simply stretching and abdominal work is all that may be needed for golfers. However, a well balanced, total body strength program focused on progressive overload for all the major muscle groups including the hips, legs and lower back muscles will enhance performance and reduce the likely hood of injury. Stronger hips, legs and trunk can help you drive the ball farther and enhance your stamina for later holes in a round.

Here are the top 9 movements I would for a golfer

1. Squat - Barbell / Dumbbell - the type of squat may depend on your level but You should squat to develop the strength in your hips, legs and lower back.

2. Hinge - Deadlift / Romanian Deadlift - you should be doing some type of hinging movement and I find most people can do a barbell deadlift even if they need to start with DB's or a lighter bar.

3. Press - vertical or horizontal, DB or barbell - some variation of a pressing movement will help with overall strength (DB Overhead Press, BB Overhead Press, Landmine press, DB incline press, BB Incline Press)

4. Pull - vertical or horizontal, DB / machine or barbell. - some variation of pulling with help with the back strength and shoulder health. (Underhand Lat. Pull-down, Seated Row, 1 Arm DB Row, Inverted Row, BB Row)

5. Abdominal Work (Flexion & Anti Extension) (Crunches, Decline Sit Ups, Isometric Hold, Weighted Sit Ups, Leg Raises)

6. Oblique / Lateral Flexion & Anti Flexion work (1 Arm DB side bends, 1 Arm Farmers Walk, Side Bridge)

7. Rotational work and anti rotation (Cable or Band Rotation, Cable or Band Anti Rotation Hold, Cable or band high to low rotation, Cable or band low to high rotation, Med. Ball Side Throw, Med. Ball Hip Throw, Bar Wrestle, Anti Rotation Rainbow)

8. Lower back Extension ( Back Extensions, Reverse Hyperextensions, Back Ext. Holds, Plate Hold Good Mornings)

9. Some form of cardio or conditioning - Incline treadmill walking, Sled pushing, biking, walking or jogging outside.

Performing one exercise from each of these categories two or three times per week (they can and often should be different exercises) in a progressive manner will have you ready for this years golf season. However, with the weather soon turning nicer you should get started today.

If you are looking for help in further developing a strength training program, or are interested in active coaching to help prepare you for a successful golf season please call or message me today. 605-695-0496

Remember, Everyone Needs Moe Strength