Monday, February 15, 2016

The Over 50 Golf Power Training Program - Leg and Hip Strength

Older golfers often experience injuries to their backs, shoulders, elbows, wrists, and hips.  The most probable cause of these injuries is due to the powerful ballistic swinging action involved in driving the ball.  Thus, older golfers must do sufficient strength training to condition their muscles, and joints that both produce and receive the high force levels of the golf swing.  Below are two exercises to help strengthen and condition the power producing muscles of your legs and hips.  Perform these two exercises twice each week and you will see a marked improvement in your driving distance.

Leg Press

The leg press is one of the best exercises for overall strength and development of your legs. First, sit in the seat, positioning your feet about shoulder width apart and chest high on the platform. Adjust the seat height by pulling the handle and sliding forward until your thighs are parallel to the platform. This is your start position (make sure that your lower back is pressed firmly against the back of the seat). With your feet flat, slowly press upward until your legs are fully extended but short of locking. Slowly return to the position where the weight almost touch the weight stack. The breathing pattern for this exercise is to exhale as you press up and inhale as you return to the start. Do two sets of 10 to 12 repetitions at a resistance with which the last three repetitions are hard to complete.


Step ups are great for strengthening and  developing the muscles of your hips. With this exercise you will do 10 repetitions on one leg followed by 10 repetitions with the other. Hold a dumbbell in each hand and position yourself in front of a bench. Place one foot flat on top of the bench, positioning your body to make a right angle at your knee. With your chest held high and shoulders square step up through your heel and lightly tap the bench with your other foot before returning to the starting position. Breathing pattern for this exercise is to exhale as you step up and inhale as you step back down. Do two sets of 10 repetitions each leg at a resistance with which the last three repetitions are hard to complete.

If you find that you can't drive the golf ball like you use to, it's most likely due to muscle loss which means a decline in your strength.  The good news is you can preserve and even build stronger muscles no matter your age.  The above exercises are from my soon to be released e-book called The Over 50 Golf Power Training Program.  Look for it soon!