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Your best game is made off the course!

The Castle Hill Fitness Trainers can help you improve your game through strength training and stretching techniques.

For more information call Castle Hill Fitness & Aquatic Centre on (02) 9846 1200

Fitness & Strength Training for a Shorter Trip to the 19th Hole

Whether you’re brand new to the game or you’re a seasoned veteran, there are many benefits to be found by getting to the gym and working on key components such as strength, stamina & endurance.

Last blog focussed on the training benefits found by one of my young up-and-coming golfing clients. In that article, I promised a deeper insight into what exercises we have utilised to increase strength in the abdominal region for improving control and power distribution on the course.

The first exercise I prioritise is a simple bodyweight-based exercise that can be done anywhere, even between holes! But usually best used between strength sets whilst training in the gym. The exercise is called the bird dog. It involves being on all fours, hands and knees, and reaching the opposite arm and leg into extension without compromising the straight, still midsection with a long and supple spine.

My second go-to for golfers is the cable twist. Utilising cable pulley based weights, the exercise is a straight arm hold rotation of the upper trunk with a controlled release maintaining tension on the cable throughout the whole set to aid with both strength and endurance for the core, whilst the rotation is easily identifiable as translating straight on to that swing.

No matter your goals a stronger mid-section will never go astray. If these exercises seem like something you are willing to try but you’re not 100% confident performing them on your own, why not come in to Castle Hill Fitness and have one of our PT team lead you through a golf- specific workout?

Stay tuned for the next blog which will include more tools you can add to your gym repertoire to build a stronger game.

-Cheyne Rees Elite trainer at Castle Hill Fitness Centre

Has your game reached a plateau? Are the hours at the driving range not taking your long drive any longer? Are you looking for a way to change your Bogeys to Birdies? Why not hit the gym?

There are a multitude of benefits that can be found from getting away from the greens, doing some work “Pumping Iron” that will see you getting greater benefits from your own Irons.

As an Elite Trainer at Castle Hill RSL’s gym I have been guiding Adam Nelson, a rising young Aussie golf star, through some strength programs that are working specifically toward his golfing future. Here’s what he has to say about it:

How long have you been playing Golf?
14 years.

How long have you been working out at Castle Hill Fitness to improve your game?
Just over a year.

What benefits have you found from taking your training away from the course and to the gym?
Going to Castle Hill Fitness has helped me increase my stamina, strength and endurance. It has allowed me to evolve my golf game and to concentrate at improving my golf game. Knowing that I have the stamina, endurance and strength to play golf for 4-5 hours without getting tired, mentally helps. I know I don’t have to worry about getting tired halfway through my round.

If you could recommend just one exercise from your gym program, which would you say has benefitted you most?
Possibly the abdominal workouts which help me hit the ball further.

What does the future hold for your game?
I’m heading over to the US in late July/early August for golf, which in 4 years will hopefully allow me to turn Pro.
Whether you’re brand new to the game or you’re a seasoned veteran, there are many benefits to be found by getting to the gym and working on those key components: strength, stamina & endurance that Adam has utilised to grow his game.

Stay tuned for the next blog which will identify what exercises are utilised for Adam’s abdominal work and why you should be doing them too.

-Cheyne Rees Elite trainer at Castle Hill Fitness Centre