This Golf Fitness Exercise Will Build More Power In Your Swing

The off-season (here in Chicago) is great time of year to really focus on developing strength and power in the golf swing. It is also important to focus on physical limitations that you have.

Today I have posted a video of an exercise I like to use with golfers to help develop more power & speed in the hips. A word of caution though…if you have a history of low back pain you need to use this exercise under the supervision of trained eyes.

Posted under Exercise Tips, Exercise Videos

This post was written by Mark Tolle on November 19, 2012

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Golfers Should Stop Stretching Before They Play

Are you one of those golfers that are stretching out before you play or hit balls. Well check out this research that again explains that passive stretching before you play may not be the best thing for you. I always recommend warming up by performing functional movements and of course by hitting balls. And by all means do your stretching on a regular basis after your golf fitness exercise program, but not right before you play. Read the research here on my website.

Posted under Exercise Tips, Golf research

This post was written by Mark Tolle on December 14, 2010

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Golf Fitness Core Exercise

This is the plank, a good golf fitness exercise for developing the core control and strength needed in the golf swing.

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This post was written by Mark Tolle on November 24, 2010

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Golfers Back Pain Improved with Golf Fitness Exercise

Core exercises to improve golf performance are very popular these days. However it must be understood that these golf fitness exercise need to be performed without compromising the low back. This exercise focuses on gaining control of the stabilizing muscle through the lumbar spine. I must emphasize the word control. The core musculature is not designed to generate power but to control the forces that occur during violent motions such as the golf swing.

This exercise is called the bird dog, and its purpose is to teach control of the lumbar spine while moving the extremities. Move slowly and focus on control when doing this golf fitness exercise. Good Luck

Posted under Exercise Tips, Exercise Videos, Golf Injuries

This post was written by Mark Tolle on November 24, 2010

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Core Exercise For Golfers With Low Back Pain

The key to controlling low back pain in golfers should focus on controlling the stresses that occur at the lumbar spine during the swing. Golf specific exercises are developed to improve the golfers ability to control or stabilize the trunk. This golf fitness exercise shown below is one of the beginning de-rotation exercises I teach. It is important to learn how to control the rotational forces in the low back during the swing and you do it with this exercise. You can build neuromuscular strength and control, as well as endurance in the deep stabilizing muscle of the spine. Make sure to start with light weight and progress slowly.

Posted under Exercise Tips, Exercise Videos, Golf Injuries

This post was written by Mark Tolle on November 24, 2010

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Golf Training – Cardio & Strength Execises Together

We are busy these days and it’s often times hard to get those workouts in. So what do you do?

Here’s a nice way to do both strength training and a little cardio together. So let’s say you are doing 4 sets of pull-ups or bench presses. Or one of my favorite exercises, like the curl & press combo. What you do is perform the first set of the curl & press combo then immediately hop on the treadmill or track and do a 1 minute sprint. Then you return to the second set of the strength exercise. Continue alternating until you complete all 4 sets. If you want, then move on to the next strength exercise and repeat the same sequence. This is a fast moving high intensity program that you’re going to love if your short on time. Good luck!

Posted under Exercise Tips, Weight Loss

This post was written by Mark Tolle on November 1, 2010

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A “Superset” For Increased Power In The Golf Swing

We are always looking for increased power in the golf swing. Supersets are often used to add extra challenge to our workout as well as help in weight loss. This week I’d like to show a superset that helps build leg and core strength.

A superset is when you do 2 exercises back-to-back. Sometimes you have a little rest in-between the 2 exercises and other times you don’t. So what you may want to start with the rest method. In other words perform the first exercise for 30 seconds, rest 30 seconds and then perform the second exercise for 30 seconds. Continue in the manner for 4 rounds.

An alternative to this is to perform the first exercise for 30 seconds and immediately perform the second exercise for 30 seconds & then rest for 30 seconds. So the rest is between each superset vs. each exercise. Again perform 4 rounds.
Try the first option first and if it is to easy then go to the second option.

So this superset is a push-up followed by a jump squat. You can see the pictures below & I hope to have videos of my supersets completed soon. For the jump squat you want to squat down as shown then jump up as the arms go down and back (ignore the band around the knees).
So remember to perform in good form and follow one of the above options.

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This post was written by Mark Tolle on October 18, 2010

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Improve Leg Power For A More Powerful Golf Swing

I want to show a short video of the jump squat exercise. When looking to improve power in your golf swing you need to do some power type exercises. The legs are one area that is easy to train and the jump squat is a favorite of mine. I like doing jump squats as part of a circuit of several exercises. In other words pick 2 other exercises such as the push-up and do 20 reps, then do 30 seconds of the plank, followed by 10 jump squats. You can do something similar and vary the repetitions to match your level of expertise. Here’s the jump squat. Have fun!

Posted under Exercise Tips, Exercise Videos

This post was written by Mark Tolle on August 24, 2010

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3 Core Exercises To Prevent Back Pain In Golfers

I see a lot of golfers that suffer from back pain, and as they start to feel better my priority is to teach them exercises that will help prevent future episodes. One of the main reasons for developing back pain is a lack of endurance throughout the trunk and core. These exercise I’m about to show you should not take the place of seeing a medical practitioner because there are many components that contribute to back pain. However these core exercises are excellent in developing the strength and endurance needed to prevent future episodes of back pain in golfers.

Posted under Exercise Tips, Exercise Videos, Golf Injuries

This post was written by Mark Tolle on July 27, 2010

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Add Power And Super Stability To Your Golf Swing

The side plank is an excellent exercise that helps build trunk stability and core strength. Recently I have been utilizing a new technique that comes from the research of Stuart McGill and is also utilized by the Kettlebell expert Pavel Tsatsouline.
I also actually used the technique back in my martial arts days through the practice of breath control and the use of Chi.

Stuart McGill calls it “super stiffness” and Pavel describes it in his book The Naked Warrior (which I highly recommend) as “Zipping Up”. Essentially you develop the ability of isometrically tensing all your muscles while in a certain posture or during a certain exercise. McGill explains that this actually happens unconsciously at impact in the golf swing. Please don’t try to consciously do it, or you may have bad results. However I believe you can train this concept as you perform certain exercises such as the side plank.

As you watch the video below and then perform the exercise, I want you to try tensing your entire body when in the side plank position. From your fist, elbow, shoulder, trunk, hips and legs as you hold the position. This may take some practice, but it will give you great results. To start off, only hold the side plank for 10 seconds, and then switch to the other side. You can start with a few reps and progress up to 8-10 reps of 10 second hods.

Have fun adding super stability to your side plank!

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This post was written by Mark Tolle on July 12, 2010

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