3 H's for Fatigue - Improve Golf with Better Posture and Recovery
Poor posture and bad setup are among key factors towards physical fatigue and sub-optimal fundamentals for your golf game. It can lead to progressive musculo-skeletal complaints. Golf is a tricky game to master, especially for a fast paced, impatient person. It involves time, calmness, and mental toughness not found in other sports. Yet it also demands great physical and mental stamina to be able to finish 18 holes strong.
Any couch potato can play golf, sure, but that giant spud’s drives will undoubtedly begin to tail off by the 13th, maybe 14th hole when energy levels ebb and muscles start to tire. Golf trainer D. Saladino, who owns a golf gym in Manhattan, is always questioned for tips on how to avoid fatigue and better their game. His answer, which doesn’t involve cardio, may surprise you.
Before you crank up the treadmill speed and flex your best Usain Bolt impression, take Saladino’s advice on strengthening the muscle groups he calls the “three H’s,” hamstrings, hips, and hunchback. And yes, even this writer is well aware that your hunchback is not a muscle.
In an article posted on Golf Digest, Saladino describes that when a golfer addresses a ball on their drive, keeping a good solid posture is key to sending the ball deep and staying on the fairway.
“Whether it's physical limitations or fatigue, many amateurs eventually find themselves more and more hunched over as they address a golf ball. This comes from a rounding of the back known as "C" posture, because the spine bends into a shape like the letter. They also get more hunched over because their hamstrings and hip flexors are fatiguing.”
What tends to happen is players will thrust their hips forward towards the ball on their downswing, causing them to be nearly upright and out of posture at the point of contact. Typically this occurs when their muscles are not functioning properly or they are subconsciously trying to generate more room for the clubhead to meet the ball and create a lot of hand action.
A common training drill found in golf instructors' arsenal to combat this issue is to have players practice on the range with their glutes gently resting on the backside of a chair while maintaining an even and upright posture through the swing.
As in any athletic, or strenuous activity, when the body becomes tired and posture is slumped, it’s natural to overcompensate by activating other muscle groups not generally used. This can be the root of injuries and performance issues in sports.
So how do you train your tired muscles without getting on a treadmill? It’s simple. Follow this simple and easy workout consisting of exercises such as bridges, dumbbell squats and leg extensions that is designed to strengthen your hips, hamstrings, and hunchback, keeping you on the fairways and greens on the back nine for a strong finish.
Check out IFGfit's published research on muscle tension reduction in the neck and shoulder area, instant posture restoration and thoracic mobility for better body recovery, and easier breathing. With better body recovery and improvement in posture with these tips, you will be well on your way to lower golf scores.