Golf

Move · Cardio · Movement, Typed Supps

Almost all the health benefit comes from the four or five hours of walking; almost all the injury risk comes from the two seconds of swinging.

Stage by stage

At the top (Pelvis-thorax separation): The pelvis begins to unwind before the chest, storing elastic energy across the trunk.
Through the swing (Rotation plus lateral bend): Rapid axial rotation combined with side bend concentrates load on the trail-side lumbar spine.
Across the round (Six to eight kilometres): Walking the course supplies most of the round's energy cost at low steady intensity.
Months later (Rotational tolerance): Trunk rotational strength and the lower back's tolerance for repeated swings build with regular play.

Muscles trained

Primary: obliques, lower back
Secondary: shoulders, forearms, lungs

Intensity

4.3 METs (Golf, walking, carrying clubs).

Time to effect

Weeks: Swing consistency and contact quality improve fastest in the first few weeks of regular practice, before mechanics have fully grooved in.
Months: Rotational core strength and the lower back’s tolerance for repeated forceful swings build over a couple of months of regular play or practice.

Related supplements

Electrolytes

Common myth

“Golf isn’t real exercise.” In reality: Walking an 18-hole round covers roughly 6 to 8 kilometres, and the golf swing itself is one of the fastest rotational movements in sport, generating forces through the lower back that are a major source of amateur golf injuries.