Resources » Exercises

Important Note:
TGC has provided these exercise guides to assist those embarking on a golf conditioning programme.
Anyone changing their activity pattern should ensure they are fit to do so. TGC undertakes thorough assessments of each individual before developing exercise programmes and would recommend consulting an appropriately trained individual - sports physiotherapist, medical doctor, etc. - before embarking on a new fitness regime.

Squat

This exercise requires and develops great strength, flexibility and power. It is also good for improving your body's position sense (with regard to torso and posture).

Preparation

• Feet should be placed around shoulder width (or slightly wider) apart, with minimal external rotation (i.e. toes pointing out a little). NB The wider the stance (abduction), the more external rotation of the feet is required to maintain alignment at the knees. Keeping the toe out to a minimum is crucial to improving all-important hip mobility, which is very important in golf
• Place the bar comfortably on your upper back
• Stand with good posture, as described in the deadlift guide
• Don't be afraid to use a bar pad!

Movement

• Maintaining tone in your torso musculature, descend slowly by bending at the knees and hips
• During the descent, maintain your weight distribution between the mid-foot and heels. Do not allow your feet to cave inward or shift outward
• While maintaining good tone in your torso, 'drive' through your feet, extending (straightening) your ankle, knee and hip joints while your weight is evenly distributed between your heels and mid-foot. Do not allow your body weight to shift toward your toes
• Your knees should track over your second and third toes
• Perform downward repetitions slowly and concentrate on the eccentric (descent) and the isometric (squat position) alignment of your body
• Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves
• Throughout the exercise your chest should be elevated, with your gaze on the horizon. See the picture for a good example.

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