Golf Fitness: Nic DeCaire of Fusion Fitness in Newark, Delaware

Getting Golf Fit: How to get your body ready for a new season and strengthen your game year round.



Published:

Nic DeCaire is the owner and founder of Fusion Fitness Center in Newark, Del. He is an IFPA-certified personal trainer with 12 years experience, and a former, award-winning, competitive bodybuilder and power lifter. DeCaire also started playing golf at an early age. His knowledge of the game and fitness make for a winning combination when working with professional, amateur, and recreational golfers. He currently works with golfers at several clubs throughout Delaware (including Deerfield and Newark Country Club) and at his Fusion Fitness location.

“When I start working with a golfer, I always have to remind them that golf is a sport,” DeCaire says. “When you play a sport you have to train if you want to become better at it. Improper training leads to injury, and injury leads to not being able to play your sport.

“All golfers, no matter at what level, still need to strengthen and work the same muscles.”

The difference between a great golfer and a good golfer is a great golfer practices and plays all the time. They never take a break during the winter,” he says. “Most golfers who take a break during the winter are the ones who end up getting injured during the first couple weeks of the season. If you want to take the game seriously and avoid injury this year, start the season slowly and make sure you are training for your sport all year round.”

(738-4580, fusionfitnesscenter.com)

 

What To Do Early This Season

Because more injuries occur during the first couple of weeks after the winter layoff, it is the most dangerous time of year to play golf. DeCaire notes that many of these types of injuries can be avoided with a few simple steps.

Step 1 – Never tee up without a proper warm up.
Would you run a 5K without a proper warm-up? Would you pitch a baseball without the proper warm-up? Then why would you swing a club without a proper warm-up? The golf swing involves the shoulders, abdominals, lower back, quadriceps and hamstrings. That seems like a lot of places on the body that could get injured without a proper warm-up. Arrive at the course about 45 minutes before you are going to play and go to the driving range. Hit a bucket of balls and make sure to do some proper stretches. This will help to warm the muscles and avoid injury.

Step 2 - Bend at the knees.
How many times do you think you bend over to tee up and pick up balls during a round of 18 holes? If I had to guess, I would say around 100 times per round. That is a lot of strain on the lower back, especially if you are not bending at the knees. A lower back injury could take you out for the season. A lower back injury is also a very painful and long injury to recover from. Remember when teeing up and picking up your ball to bend at the knees. It could save your lower back and your season. Also include some lower back exercises during your regular workout routine. (See below.)

 

What to Do During The Season And Through The Winter

DeCaire recommends: My team of trainers at Fusion Fitness see more lower back injuries and weak lower backs from golfers, than any other ailments. When golfers lack the muscular strength needed for the golf swing, they also lack the ability to maintain a fixed spine angle, develop power, transfer energy efficiently, and ultimately maintain postural positions of the swing. All of this results in poor club head speed, lower ball speeds, poor ball flight, and developing overcompensations in the swing. All of these factors can lead to injuries of the lower back.
Two exercises that any golfer can benefit from are “Supermans” and Bent Knee Hip Extensions. They will help with strengthening your lower back and core region. You should perform these exercises a couple of times per week. Work up to 2-3 sets of 15-20 repetitions.

Exercise: Supermans
Muscles targeted: lower back
Steps:

1.. Lie facedown on the floor or exercise mat. Your arms should be fully extended in front of you.
2. Simultaneously raise your arms, legs, and chest off the floor and squeeze your lower back muscles (like you are flying).
3. Slowly begin to lower your arms, legs and chest back down to the starting position.
4. Repeat.

Note: They call this exercise Superman because when holding the contracted position, you should look like superman when he is flying.

Exercise: Bent Knee Hip Extensions
Muscles targeted: core and lower body
Steps:

1. Lie flat on your back with your heels on a bench or box.
2. Keeping your heels next to each other, bend your knees to 90 degrees. Extend your arms straight for support.
3. Begin raising your hips by pressing your heels into the bench.
4. Continue to raise your hips until they are in line with your knees and shoulders.
5. Squeeze your glutes at the top position for one second, then return to the starting position.
6. Repeat

 

Here are some more exercises you can add to your routine as your core strength increases. More descriptive instructions are available on the Fusion Fitness YouTube link here: youtube.com/user/fusionfitnessDE?feature=mhee#p/u/44/_TJu1YN2hwc

Plank
Work that core. Your power comes from your midsection and that is what this exercise will help with. Also this
will strengthen your shoulders, arms and legs at the same time.

 

 

Reverse Lunge with Stretch
This exercise is great for strengthening the leg muscles and stretching the abdominal wall.

 

 

 

 

Russian Twist
We all know how important rotation is in your golf swing. This exercise will help build your oblique muscles and improve your rotation.

 

 

Chest Press
This exercise will help build strength in your chest, shoulders and triceps. Build these muscles and start
out-driving your friends in no time.


 

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Website »

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A newly acquired cabinet at Winterthur and related objects in the collection emerge as tools in the lucrative business of transatlantic trade in the 18th and 19th centuries. Curated by graduate...

Cost: free with admission

Where:
Winterthur Museum, Garden & Library
5105 Kennett Pike
Wilmington, DE  19807
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Telephone: 800-448-3883
Contact Name: Information and Tours
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Story Time Thursdays 10:30 - 11 a.m. Enjoy fun animal stories read by our own zoo story-telling team! Story time takes place in the otter circle, in the main zoo, and may include a craft,...

Cost: $7 - $0

Where:
Brandywine Zoo
1001 North Park Drive
Wilmington, DE  19802
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Telephone: 302-571-7747
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Charity Golf Event to benefit Children's Beach House A great way to start your Memorial Day weekend a day early! Make sure to register as a single golfer or register your foursome ahead of...

Cost: $225 Single Golfer / $900 Foursome

Where:
Peninsula on Indian River Bay
26937 Bay Farm Rd.
Millsboro, DE  19966
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Sponsor: The Ocean Atlantic Companies
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Crooked Hammock Brewery is celebrating the unofficial start of summer all Memorial Day weekend! The festivities kick off on Thursday, May 24th with the release of their two summer seasonal beers,...

Cost: Free to attend

Where:
Crooked Hammock Brewery
36707 Crooked Hammock Way
Lewes, DE  19958
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Sponsor: Crooked Hammock Brewery
Telephone: 302-644-7837
Contact Name: Jon
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Join us on The Patio, voted Best Outdoor Dining by Delaware Today readers! Happy hour 4PM - 6:30PM, live entertainment 6PM - 9PM, local craft beer, handcrafted cocktails, creative gastropub menu,...

Cost: menu items vary

Where:
Hilton Christiana
100 Continental Dr.
Newark, DE  19713
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Relax and unwind after a long day with the Museum’s popular Happy Hour series. Enjoy live music on the terrace with friends or tour the galleries indoors. Special themed nights will be scheduled...

Cost: Museum galleries are open with free admission every Thursday from 4–8 pm

Where:
Delaware Art Museum
2301 Kentmere Parkway
Wilmington, DE  19806
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  Join Iron Hill Brewery & Restaurant as they open their doors to the public on May 24, 2018!  

Cost: Free

Where:
Iron Hill Brewery & Restaurant
19815 Coastal Hwy
Rehoboth Beach, DE  19971
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Sponsor: Iron Hill Brewery & Restaurant

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Alexi Natchev: Prints and Drawings will be on view in the Mezzanine Gallery from May 4-25, 2018. A free opening reception to meet the artist will be held on Friday, May 4 from 5-7 p.m. Alexi...

Cost: Free

Where:
Mezzanine Gallery
2nd Floor, Carvel State Office Building
820 N. French St.
Wilmington, DE  19801
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Sponsor: Delaware Division of the Arts
Telephone: 302-577-8283
Contact Name: Roxanne Stanulis
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Mary Pritchard is an award winning pastel artist from Chestertown, Maryland. Following a career in education administration at the University of Delaware, Mary returned to painting full-time....

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
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Telephone: 302-654-8638
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Mary Pritchard is an award winning pastel artist from Chestertown, Maryland. Following a career in education administration at the University of Delaware, Mary returned to painting full-time....

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
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Telephone: 302-654-8638
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Mary Pritchard is an award winning pastel artist from Chestertown, Maryland. Following a career in education administration at the University of Delaware, Mary returned to painting full-time....

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
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Telephone: 302-654-8638
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GUARDIANS OF THE IMAGE MAKER Group Exhibition & Programs Commemorating The 1968 Riots April 6 - June 29, 2018 Opening reception: Friday, April 6, 2018                      5 - 9 PM...

Cost: FREE

Where:
The Delaware Contemporary
200 South Madison Street
Wilmington, DE  19801
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Telephone: 302-656-6466
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THE FIGURE: THE INDICATIVE AND THE ALLUSIVE Group Exhibition  April 1 - August 26, 2018 Opening Reception: Friday, April 6, 2018 | 5 - 9 PM during Art Loop with Panel Discussion: 6 - 7 PM...

Cost: FREE

Where:
The Delaware Contemporary
200 South Madison Street
Wilmington, DE  19801
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Telephone: 302-656-6466
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A newly acquired cabinet at Winterthur and related objects in the collection emerge as tools in the lucrative business of transatlantic trade in the 18th and 19th centuries. Curated by graduate...

Cost: free with admission

Where:
Winterthur Museum, Garden & Library
5105 Kennett Pike
Wilmington, DE  19807
View map »


Telephone: 800-448-3883
Contact Name: Information and Tours
Website »

More information

A needle's eye in a pond, a Greek temple in the garden, an Ottoman tent sitting on a hill—these are just a few of the inspirations for our upcoming, first-ever outdoor exhibition Follies:...

Cost: Included with general admission ($5-20)

Where:
Winterthur Museum, Garden & Library
5105 Kennett Pike
Wilmington, DE  19807
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Sponsor: Winterthur Museum, Garden & Library
Telephone: 800.448.3883
Contact Name: Information and Tours
Website »

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Glory of Stories introduces young visitors to art and the Museum through a story reading followed by an interactive tour of relevant works of art and a studio art project. This program encourages...

Cost: Free to Members, $5 per child and one adult free for Non-Members

Where:
Delaware Art Museum
2301 Kentmere Parkway
Wilmington, DE  19806
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Crooked Hammock Brewery is celebrating the unofficial start of summer all Memorial Day weekend! The festivities kick off on Thursday, May 24th with the release of their two summer seasonal beers,...

Cost: Free to attend

Where:
Crooked Hammock Brewery
36707 Crooked Hammock Way
Lewes, DE  19958
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Sponsor: Crooked Hammock Brewery
Telephone: 302-644-7837
Contact Name: Jon
Website »

More information

  Join Iron Hill Brewery & Restaurant as they open their doors to the public on May 24, 2018!  

Cost: Free

Where:
Iron Hill Brewery & Restaurant
19815 Coastal Hwy
Rehoboth Beach, DE  19971
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Sponsor: Iron Hill Brewery & Restaurant

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Meeting every Friday, Bayhealth Kent General Hospital, 640 s. State Street, Dover, 7:30 pm., Private Dining Room #3 in the basement. For those who have, or think they may have a gambling problem....

Cost: 0.00

Where:
Bayhealth Kent General Hospital
640 S. State Street
Private Dining Room #3
Dover, DE  19901
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Telephone: 800-855-2CALLGA
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Sixth annual St. Catherine of Siena Community Garage Sale held in Church parking lot. One-stop shopping! Approximately 25 homes gather in one location to make your garage sale shopping...

Cost: $25/Consignors ONLY

Where:
St. Catherine of Siena Parish Parking Lot
2503 Centerville Road
Wilmington, DE  19808
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Sponsor: St. Catherine of Siena
Telephone: 302-239-1699
Contact Name: Mary Gispert
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The 11th annual Artisans Fair, featuring unique handcrafted art objects, will be from 9 a.m. to 3 p.m. Saturday, May 26, at Lord Baltimore Elementary School on Route 26 in Ocean View, DE. ...

Cost: Free

Where:
Lord Baltimore Elementary School
Route 26
Ocean View, DE  19970
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Sponsor: South Coastal DE AARP Chapter
Telephone: 302-732-6336
Contact Name: Ida Crist
Website »

More information

A needle's eye in a pond, a Greek temple in the garden, an Ottoman tent sitting on a hill—these are just a few of the inspirations for our upcoming, first-ever outdoor exhibition Follies:...

Cost: Included with general admission ($5-20)

Where:
Winterthur Museum, Garden & Library
5105 Kennett Pike
Wilmington, DE  19807
View map »


Sponsor: Winterthur Museum, Garden & Library
Telephone: 800.448.3883
Contact Name: Information and Tours
Website »

More information

GUARDIANS OF THE IMAGE MAKER Group Exhibition & Programs Commemorating The 1968 Riots April 6 - June 29, 2018 Opening reception: Friday, April 6, 2018                      5 - 9 PM...

Cost: FREE

Where:
The Delaware Contemporary
200 South Madison Street
Wilmington, DE  19801
View map »


Telephone: 302-656-6466
Website »

More information

THE FIGURE: THE INDICATIVE AND THE ALLUSIVE Group Exhibition  April 1 - August 26, 2018 Opening Reception: Friday, April 6, 2018 | 5 - 9 PM during Art Loop with Panel Discussion: 6 - 7 PM...

Cost: FREE

Where:
The Delaware Contemporary
200 South Madison Street
Wilmington, DE  19801
View map »


Telephone: 302-656-6466
Website »

More information

A newly acquired cabinet at Winterthur and related objects in the collection emerge as tools in the lucrative business of transatlantic trade in the 18th and 19th centuries. Curated by graduate...

Cost: free with admission

Where:
Winterthur Museum, Garden & Library
5105 Kennett Pike
Wilmington, DE  19807
View map »


Telephone: 800-448-3883
Contact Name: Information and Tours
Website »

More information

Crooked Hammock Brewery is celebrating the unofficial start of summer all Memorial Day weekend! The festivities kick off on Thursday, May 24th with the release of their two summer seasonal beers,...

Cost: Free to attend

Where:
Crooked Hammock Brewery
36707 Crooked Hammock Way
Lewes, DE  19958
View map »


Sponsor: Crooked Hammock Brewery
Telephone: 302-644-7837
Contact Name: Jon
Website »

More information

Science Saturday – River Rangers River Rangers learn how to gauge the health of our local waterways by observing the variety of critters living in it. Visitors of all ages are invited to...

Cost: Activities are included in regular admission and free for members.

Where:
Hagley Museum
201 Hagley Creek Road
Wilmington, DE
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Sponsor: Hagley Museum & Library
Telephone: (302) 65802400 x 238
Contact Name: Jessica Eisenbrey
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