Home' Australian Golf Digest : August 2017 Contents 50 australiangolfdigest.com.au | august 2017
off the tee. Combining flexibility with your
strength, like some of these young kids do
today, is the key to getting more distance.
Those of us who were power players know
the equation: it’s distance without effort. It’s
all about rotation, timing, your inner core
and releasing into impact properly. A lot of
amateurs try to hit the ball too hard from the
top. They use their little muscles to hit the
ball instead of the big ones like the glutes,
quads and core. When you turn and rotate
with these muscles, everything else really
goes for a ride. If you’re a weekend warrior
and don’t workout a lot, just stretch a little bit
the office. Little 20-second stretches may
seem insignificant but you won’t believe how
your body responds to such movement.
IN YOUR OPINION, WHO ARE THE
FITTEST GOLFERS IN THE WORLD?
Dustin Johnson is by far the most natural
athlete I’ve ever seen in my life. I’ve never
seen him workout before but he looks like an
absolute specimen. I ’ve been free-diving with
him and my son so I’ve seen what he looks
like in a pair of shorts and nothing else and
he’s got a body on him, let me tell you. From a
golf swing-point of view, DJ’s got everything
you want: he’s tall, strong, very flexible and
has great leverage. Rory McIlroy, for someone
who is a lot smaller in stature compared to
DJ, has tremendous flexibility to match his
strength. And from an Aussie perspective,
I’ll single out Jason Day because he has done
such an amazing job of transforming his
body and overall health from when he first
cracked the US PGA Tour. Jason identified
what he had to do with his body to become a
better player, and that started with nutrition
and finished with the way he works out today.
The way he goes about it is so professional.
YOU WERE BIG ON PREPARATION.
WHAT’S YOUR FAVOURITE WARM-UP
ROUTINE FOR THE FIRST TEE?
Well, if I had a 7am tee-time, I’d get up at
4.30am ... maybe 4am. I’d have a very light
breakfast then head to the gym at the club I
was playing at and hop on the VersaClimber
(a machine that combines upper and
lower body exercise into vertical climbing
motions) for 10-12 minutes. Why that
amount of time? It takes my body between
seven and nine minutes to start to sweat, and
I need to get a light sweat going so my blood
is flowing and I feel like my muscles are
ready to go. From there I’ll go and do a real
light session on the weights, again to fire my
muscles, then I’ll stretch for 20 minutes and
head to the driving range 40 minutes before
my tee-time to hit a few balls with selected
clubs. The only difference today is maybe I
can shoot my age for nine holes [laughs].
WHAT’S ONE OF THE MOST
OVERLOOKED ASPECTS OF
TRAINING ON TOUR TODAY?
Well, it’s amazing when I hear
commentators talk about how windy a
particular course is and how the players are
It takes Norman between seven and nine
minutes to work up a sweat in the gym.
getting buffeted around. When I was out
there on a windy day, I would go practise my
putting and squeeze my inner-core muscles
under my navel. I did this to make sure
my centre of gravity was so rock-solid that
nobody could walk up and push me over. Yet
I still had the flexibility and relaxation in my
upper body to create a little shoulder turn to
allow me to stroke a putt. Without question,
strengthening your core muscles with a
trainer will benefit any level of golfer.
WHY DOES ADAM SCOTT HAVE A
GREAT PHYSIQUE AND FLAWLESS
It’s a conversation I’ve had numerous
times with 11-time world champion
surfer Kelly Slater. I was a good surfer and
Adam is a good surfer. I am absolutely
convinced to this day, and I didn’t know
it when I was riding waves, but surfing is
probably the best sport for a young kid to
get into if they have dreams of becoming
a professional golfer. Why? It’s all about
your proprioceptors. In surfing, when you
board and plant your feet where you feel
comfortable, you’re feeling every ripple
and every movement working up through
your body, through your glutes and core, all
while your upper body stays loose so you
can control the board and your balance.
Now Kelly Slater is a scratch golfer, right?
I said to Kelly, “It’s because you’re surfing.”
Take it from a guy who used to surf and was
the No.1 golfer in the world, the correlation
between the two sports and the way the
body works on the surfboard – yes you
may not have the rotation of a golf swing –
but, my God, you know exactly where you
were in space at all times because of how
you were centred on the board and yet
your upper body was so relaxed to make
those little movements to keep yourself in
balance. That’s why Adam has such a good
swing and partly why he has a good body.
When he’s paddling out to surf he’s using
and pulling down on those lats (Latissimus
dorsi muscle in the back). What’s one of the
key muscles in the golf swing? The lats. As
a result Adam’s downswing is accelerated
with power and speed, which he gets from
surfing. So my advice is if it’s ever too hot to
hit the fairways, hit the waves instead!
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