Shape your body trim your score

By Golf Fitness MagazineFebruary 20, 2010, 12:19 am

Endurance is one the most important factors in playing consistent golf. If you’re one of those golfers who tend to fall apart on the back nine, you need to focus your strength and conditioning efforts towards endurance.

But spending longer sessions beating balls a few days a week doesn’t lead to better scores. So I encourage all of my students to take the time to shape up their bodies for a faster track to hitting better shots and making better scores. Since most golfers have not conditioned their body to be in golf shape, a golf-specific exercise program can add many dimensions to their game including flexibility, motor control, strength, power and endurance without having to spend as much time practicing on the range.

Women holding workout ball between legsIncreasing your cardiovascular endurance should be one of your key goals for your golf-specific workout. When your cardiovascular system is performing well, your everyday tasks become even easier. The better your cardiovascular capacity is, the easier it will be to play 18 holes without tiring.

Since a game of golf takes 4 to 5 hours to play, you may think that you should train as endurance athletes train. But training for golf requires more than just running on the treadmill for one hour, three to four times a week. The explosive nature of the golf swing places considerable pressure on the spinal joints. The golf swing may generate compression loads of more than 8 times the body weight and over time may cause the stress related bony injury of the lumbar spine.

Therefore, the golf swing requires an enormous amount of muscular endurance, not just cardiovascular endurance. So you should train for golf as middle distance athletes train for their sports combining exercises to build muscles for speed and strength and cardiovascular training for endurance.

The following is a guideline to begin a golf specific training regimen to help you build cardiovascular and muscular endurance.

A well-rounded golf specific workout combines three components:

1. Cardiovascular Training

Improving cardiovascular conditioning is imperative to any golfer that wants to play consistently over 18 holes. Playing a round involves walking as many as 6 miles. Even if you are riding in a cart, you may walk 3 to 4 miles back and forth from the tees and greens to the cart, especially if the course limits you to keeping your cart on the cart path.

Walking is one of the best activities people of all ages can do to improve cardiovascular conditioning. Begin your program by walking at a brisk pace for 30 minutes gradually increasing your time to 60 minutes. Walk at the fastest pace you can comfortably to carry a conversation, or try to walk fast enough to reach your target heart rate (55 percent to 90 percent of maximum heart rate).

You can calculate your maximum heart rate by subtracting your age from 220 then multiplying that number by 80 percent. The ACSM recommends that adults do minimum 20-60 minutes of aerobic activity 3-5 times a week.

Incorporating interval training into your program will help you increase your aerobic capacity. Walk as fast as you can for 2 minutes, followed by 1 minute of slower walking. Repeat this sequence 10 times for a total of 30 minutes of interval walking. Also try lifting your arms above your head for two paces and then back down for two more while you walk to increase your heart rate and increase aerobic capacity. Kill two birds with one stone: walk while you play golf.

2. Strength Training

Strength training or resistance training as it is sometimes called makes you stronger, to hit the ball longer and more consistently. Whenever one of my students asks me how to get more power in their swing, I take them to the gym to show them exercises to increase their strength especially in their arms and hands, shoulders and torsos. The stronger you are, the faster you can swing the club, which in turn will give you more clubhead speed for more distance.

Essential muscles to develop for the golf swing:

• Abdominal muscles, external oblique muscles and legs: Strengthening these areas provide support for good posture at address and balance throughout the swing.

• Forearms and wrists: Strong hands and arms are important to be able to hinge the club properly on the backswing and hold the angle on the downswing for solid contact at impact and increased clubhead speed.

• Strong upper backs and shoulders: Developing the rhomboid, trapezius and deltoids muscles allow maximum torso turn to get into the correct position at the top of the swing. Ideally, there should be greater upper body turn then lower body turn at the top of the swing.

Strength training can help increase clubhead speed, but added strength will also benefit your short game as well. When your hands and wrists are strong, you will have greater motor control to help you with your touch around the greens.

3. Flexibility

Flexibility is the third key to a golf specific workout that will help you shave shots off your score. To swing a golf club effectively and consistently you need flexibility in all parts of the body.

If your muscles are tight, you will restrict how far you can turn your back away from the ball and compromise your technique to get power. Tight muscles also slow the motion needed to generate clubhead speed to get the ball airborne.

Adding golf specific stretches can help in the following areas:

• Improve posture

• Prevent muscle soreness

• Increase range of motion to achieve a complete shoulder turn and more clubhead speed

• Reduce risk of injury

Spending time in the gym will not only shape up your body, but will help trim your score. Without regular exercise, expect your strength, endurance and flexibility to diminish, resulting in a shorter, less powerful swing. Cardiovascular and strength training provide the endurance to maintain a consistent swing for 18 holes.

EDITOR'S NOTE: Golf Fitness Magazine is the only national consumer publication dedicated to golf-specific fitness, mental focus, and improving ability, performance and health among all golfers. Get cutting edge fitness & mental tips sent to your inbox each month with our free golf performance eNewsletter, Shape Your Game.
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Rose's Saturday 64 matches Carnoustie Open record

By Ryan LavnerJuly 21, 2018, 1:03 pm

CARNOUSTIE, Scotland – Justin Rose needed to sink a 14-foot putt on the final hole Friday just to make the cut on the number at The Open.

Freewheeling when he came to the course Saturday, Rose tied the lowest score ever recorded in an Open at Carnoustie.

Entering the weekend nine shots off the lead, the world No. 3 carded a bogey-free, 7-under 64 to at least make things interesting. It won’t be known for several hours how many shots Rose will be behind, but his back-nine 30 gives him an opportunity, if the wind blows 25 mph Sunday as forecast, to challenge the leaders.


Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship


After all, Paul Lawrie was 10 shots back entering the final round here in 1999.

“I think the birdie on 18 last night freed me up, and I’m just very happy to be out on this golf course and not down the road somewhere else this morning,” said Rose, who is at 4-under 209. “So that might have been part of the shift in mindset today. I had nothing to lose from that point of view.”

Rose’s 64 matched Steve Stricker and Richard Green’s record score at Carnoustie (2007).

It also was Rose’s career-low round in a major.

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Tiger Tracker: 147th Open Championship

By Tiger TrackerJuly 21, 2018, 12:45 pm

Tiger Woods, in search of his 15th career major championship title, started the weekend six off the lead at Carnoustie. We're tracking him in Round 3 of The Open.


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Watch: Full replays of The Open coverage

By Golf Channel DigitalJuly 21, 2018, 12:20 pm

NBC Sports and Golf Channel are showcasing nearly 50 hours of live coverage of the 147th Open. Missed anything? Well, you can catch up right here. Click on the links below for replays from Carnoustie, broken down into daily segments:

Saturday, Day 3 (Times ET)

4:30-7AM (Watch): Sunny skies and birdies were on the menu early in Round 3, as Justin Rose made his way around Carnoustie in 64 strokes. Click here or on the image below to watch.


Friday, Day 2 (Times ET)

8:20AM-3PM (Watch): As the skies cleared on Friday afternoon, defending champion Jordan Spieth made a run to try and regain the claret jug. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Jordan Spieth, Justin Rose and Kiradech Aphibarnrat.

1:30-8:20AM (Watch): On a rainy Friday morning at Carnoustie, Rory McIlroy shot 69 to reach 4 under, while Zach Johnson fired a 67 for the early lead. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Brooks Koepka, Ian Poulter and Cameron Smith.


Thursday, Day 1 (Times ET)

Noon-4PM (Watch): Tiger Woods was up and down in the afternoon, as winds picked up a little and no one could catch Kevin Kisner. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Woods, Russell Knox and Hideki Matsuyama.

1:30-8:25AM (Watch): Defending champion Jordan Spieth got off to a good start, while Kevin Kisner (66) set the early pace. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Rickie Fowler, Jon Rahm and Chris Wood.

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How to watch The Open on TV and online

By Golf Channel DigitalJuly 21, 2018, 8:30 am

You want to watch the 147th Open? Here’s how you can do it.

Golf Channel and NBC Sports will be televising 182 hours of overall programming from the men's third major of the year at Carnoustie

In addition to the traditional coverage, the two networks will showcase three live alternate feeds: marquee groups, featured holes (our new 3-hole channel) and spotlight action. You can also watch replays of full-day coverage, Thursday-Sunday, in the Golf Channel app, NBC Sports apps, and on GolfChannel.com.  

Here’s the weekly TV schedule, with live stream links in parentheses. You can view all the action on the Golf Channel mobile, as well. Alternate coverage is noted in italics:

(All times Eastern; GC=Golf Channel; NBC=NBC Sports; GC.com=GolfChannel.com or check the GLE app)

Monday, July 16

GC: 7-9AM: Morning Drive (stream.golfchannel.com)

GC: 9-11AM: Live From The Open (www.golfchannel.com/livefromstream)

GC: 7-9PM: Live From The Open (www.golfchannel.com/livefromstream)


Tuesday, July 17

GC: 6AM-2PM: Live From The Open (www.golfchannel.com/livefromstream)


Wednesday, July 18

GC: 6AM-2PM: Live From The Open (www.golfchannel.com/livefromstream)


Thursday, July 19

GC: Midnight-1:30AM: Midnight Drive (stream.golfchannel.com)

GC: Day 1: The Open, live coverage: 1:30AM-4PM (www.golfchannel.com/theopen)

GC.com: Day 1: The Open, Spotlight: 1:30AM-4PM (www.golfchannel.com/spotlight)

GC.com: Day 1: The Open, Marquee Groups: 4AM-3PM (www.golfchannel.com/marqueegroup)

GC.com: Day 1: The Open, 3-Hole Channel: 4AM-3PM (www.golfchannel.com/3holechannel)

GC: Live From The Open: 4-5PM (www.golfchannel.com/livefromstream)


Friday, July 20

GC: Day 2: The Open, live coverage: 1:30AM-4PM (www.golfchannel.com/theopen)

GC.com: Day 2: The Open, Spotlight: 1:30AM-4PM (www.golfchannel.com/spotlight)

GC.com: Day 2: The Open, Marquee Groups: 4AM-3PM (www.golfchannel.com/marqueegroup)

GC.com: Day 2: The Open, 3-Hole Channel: 4AM-3PM (www.golfchannel.com/3holechannel)

GC: Live From The Open: 4-5PM (www.golfchannel.com/livefromstream)


Saturday, July 21

GC: Day 3: The Open, live coverage: 4:30-7AM (www.golfchannel.com/theopen)

NBC: Rd. 3: The Open, live coverage: 7AM-3PM (www.golfchannel.com/theopen)

GC.com: Day 3: The Open, Spotlight: 4:30AM-3PM (www.golfchannel.com/spotlight)

GC.com: Day 3: The Open, Marquee Groups: 5AM-3PM (www.golfchannel.com/marqueegroup)

GC.com: Day 3: The Open, 3-Hole Channel: 5AM-3PM (www.golfchannel.com/3holechannel)

GC: Live From The Open: 3-4PM (www.golfchannel.com/livefromstream)


Sunday, July 22

GC: Day 4: The Open, live coverage: 4:30-7AM (www.golfchannel.com/theopen)

NBC: Rd. 4: The Open, live coverage: 7AM-2:30PM (www.golfchannel.com/theopen)

GC.com: Day 4: The Open, Spotlight: 4:30AM-2:30PM (www.golfchannel.com/spotlight)

GC.com: Day 4: The Open, Marquee Groups: 5AM-2PM (www.golfchannel.com/marqueegroup)

GC.com: Day 4: The Open, 3-Hole Channel: 5AM-2PM (www.golfchannel.com/3holechannel)

GC: Live From The Open: 2:30-4PM (www.golfchannel.com/livefromstream)