By Kelly Blackburn
A fully developed (taut but flexible) upper, middle, and lower back can carry you a long way in golf. In addition to reducing your chances of injury, back strength is essential in generating clubhead speed and getting the most out of the effort you put into your swing.
To get the most out of your back exercises, think of the back as three separate regions:
- The upper back.
Consisting primarily of the trapezius and sub-scapula, this region rotates with the shoulders and is the axis on which all upper body turning is based.
- The middle back or latissimus dorsi.
The transition region of the back between the turning upper body and the steady lower body.
- The lower back or lumbar region.
This area absorbs a great deal of pressure from address through impact and follow-through. Each of these regions has specific needs. In the next few sections, I recommend some strengthening exercises that work each region to give you a maximum golf benefit.
Upper backRub your hand across your shoulder and down your back to your shoulder blade and you can feel the primary muscles of the upper back. These muscles help set the club on the backswing by assisting in the turn. They are also instrumental in generating clubhead speed on the downswing by uncoiling the upper body. The following are a few exercises to help strengthen this critical muscle group:
Upright rows: While standing with dumbbells in each hand (palms facing the body), slowly lift the weights straight up toward your chin as if a bar or tether were connecting the dumbbells. To do this exercise properly, keep your elbows out and your hips tucked under slightly to support your low back. Then slowly lower the dumbbells until your arms are straight down, keeping your elbows slightly bent. Depending upon your current fitness level, repeat this exercise 10 to 20 times without pausing.
Pops or catches in the shoulders are bad signs. If you feel anything painful or unnatural in the joint, stop immediately.
- Shoulder shrugs: While standing with your arms hanging at your sides holding dumbbells, slowly raise your shoulders. Draw your shoulder blades close together and move in a seamless circular motion as though you were drawing the letter C backwards. Depending on your current fitness level, repeat this exercise 10 to 20 times without pausing.
Shoulder Shrug - Lateral pulldowns: A machine exercise where, from a seated position, you hold the handles above your head with your palms facing away from you. Pull downward, keeping your head as still as possible and using your sub-scapula muscles (lateral muscles located in the center of your back) to slowly pull the weight until your hands reach your shoulders. Then slowly extend the arms upward, returning to the original start position. Do this exercise pulling the bar in front of your face to chest level. You can also increase the intensity of this lift by altering your hand position on the bar, moving your hands closer together or farther apart depending on how you feel. Depending on your current fitness level, repeat this exercise 10 to 20 times without pausing.
Lateral Pulldowns
If you find you must drop your head or roll your back to perform this exercise, you're trying to lift too much weight. Form and fluidity are the keys to gaining maximum benefit from this exercise.
Middle backThe next set of exercises strengthens and tones the latissimus dorsi, which is the large muscle in the center of your back below your shoulder blades. The lat is sometimes called the swimmer's muscle because it is so well developed in championship swimmers. The lat is also the first upper body muscle that must change direction when the lower body initiates the downswing. Although most golfers may never achieve the development of an Olympic swimmer, strengthening the middle back is critical for your health and for your golf game. Consider the following exercises:
- Seated mid row: This machine lift is one of the best middle-back strengthening exercises you can find and one definitely worth incorporating into your normal workout routine. Sitting down with your chest against the upright pad, you do this exercise by holding the grips in front of you and pulling the weight directly toward you, keeping your elbows low to your sides and your back still and straight. Without stopping or pausing, slowly return the weight by extending your arms back to the start position. Depending upon your current fitness level, repeat this exercise 10 to 20 times without pausing.
Seated Mid Row
Rowing: If your gym has a rowing machine , I recommend using it for a number of reasons. In addition to being a great cardiovascular workout, rowing with resistance develops middle back and leg strength, both of which are critical to good golf. Rowing is one of the most highly recommended strength and conditioning exercises that you can add to your workout program. A good 20 minutes on the rowing machine can do wonders for your back and your heart.
Rowing Machine It isn't a universal rule that all golfers have lower back problems; it just seems that way. A disproportionate percentage of golfers suffer some ailment of the lower back. These ailments can range from fatigue and an occasional twinge, to more serious compression and nerve problems in the lumbar region. The list of pro golfers regularly treated for lower back problems is long and distinguished, and includes such notables as Fred Couples, Davis Love, Ernie Els, Greg Norman, and Larry Mize. The pros hit hundreds of balls a day and put enormous pressure on their lower backs. Some of their problems are unavoidable, but you don't have to suffer that same fate. Most of the lower back problems amateur golfers face result from poor posture and a lack of strength and conditioning in the lower back. You can cure both those faults. The following are some exercises to help you strengthen the most frequently injured area of the body for golfers.
- Back extensions: Sitting on the horizontal bench, place the center of your back on the back pad. Then, keeping your back straight and bending at the hip, contract your abdomen and lean backward, slowly lifting the weight in one smooth motion until your body is fully extended. Without pausing, reverse directions, returning to the start position in an equally slow and smooth motion. Depending upon your current fitness level, repeat this exercise 10 to 20 times without pausing.
This low back extension is an excellent strengthening tool for the lower back region. It is also a disaster waiting to happen if you try to lift too much weight, lift too quickly, or try to perform too many repetitions. I certainly recommend adding this lift to your workout, but do so with extreme care. You can easily injure the area you want to strengthen.
Back Extensions For a no-frills lower back exercise that isn't likely to cause you any problems or worries, lie flat on your stomach with your legs fully extended, and slowly raise your legs, keeping your hips and upper body firmly on the ground. You can hold this lift for several seconds, then slowly return your legs to the ground. Depending on your current fitness level, repeat this exercise 10 to 20 times without pausing.
Low Prone Lifts None of these exercises should hurt. If you feel any pain or discomfort in your lower back, stop lifting immediately and consult a physician. The possible problems in the lower back are many and varied, and you don't need to take any unnecessary chances.
