Kieser helps you rebuild your golf game through strength training
Golf is a sport that offers both physical and mental rewards, making it a fantastic activity for people of all ages. However, despite its low-impact nature, the repeated motions of swinging, walking the course and maintaining posture can take a toll on the body over time. To maintain peak performance and prevent injury, strength training is essential for golfers at any level.
Avid golfer and physiotherapist Adam Lincoln from Kieser Bundall has seen first-hand the impact of strength training on golfers’ performance and longevity.
“Musculoskeletal injuries, particularly in the lower back, shoulders, forearms and wrists, can significantly impact golf participation and performance,” he says. “Consistent strength training can help prevent these injuries, enhance your swing and improve overall durability. By building core stability, mobility and muscular strength, golfers can play better, stay in the game longer and reduce the risk of injuries from overuse.”
By incorporating targeted strength exercises, golfers can enhance their swing power, improve stability and build resilience against common golf-related injuries. At Kieser, physiotherapy-led strength-and-conditioning programs are designed to meet the specific needs of golfers, whether for rehabilitation or performance enhancement. With just two 30-minute training sessions per week, Kieser can help golfers maintain their game for the long haul.
Kieser’s golf-specific programs are developed and overseen by university-qualified physiotherapists and exercise scientists and use Swiss-engineered machines unique to Kieser. Here are five essential exercises typically included in a golf program that can help you improve power, balance, stability and stamina on the course:
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1. Hip abduction using the Kieser A3 machine
Stability through the hips and pelvis is critical for a consistent and reliable golf swing. The A3 machine strengthens the glutes and deep external hip rotators, preventing excessive sliding in the swing and improving overall lower-body control.
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2. Obliques using the Kieser F1.1 machine
A powerful golf swing relies on strong core muscles capable of producing rotational force. The F1.1 exercise engages the obliques and thoracic spine in a controlled rotational movement – key muscles responsible for a powerful and stable swing.
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3. Shoulder rotation using the Kieser E4/E5 machine
Shoulder pain is a common golf-related injury. The high-velocity nature of the swing places stress on the shoulder joint. The E4 and E5 machine at Kieser strengthens the rotator cuff muscles, providing essential support and injury prevention.
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4. Lower-back strengthening using the Kieser F3.1 machine
Lower-back pain is a frequent complaint among golfers due to the rotational forces of the swing and potential weaknesses in the lumbar spine. The F3.1 machine isolates and strengthens the lumbar extensors, supporting spinal stability and reducing back strain during play.
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5. Leg press using the Kieser B6 machine
Generating power in golf begins from the ground up. The B6 machine strengthens the quadriceps, hamstrings, and glutes – essential muscles for providing a stable base and generating force in the swing. A strong lower body can help protect the knees from sprains and strains while keeping golfers mobile.
Maintaining a strong and resilient body is the key to enjoying golf without pain or injury. If you’ve noticed a decline in your game or experience discomfort during or after playing, Kieser can design a strength program tailored to your needs.
Rebuild a stronger game with Kieser. Discover the Kieser difference at one of 30 locations across Australia.
Visit kieser.com.au to learn more.
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