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.

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

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Dead Lift For Power In The Golf Swing

I really like the dead lift exercise for developing hip strength and power. But the really cool thing is it mimics the hip hinge in the golf set up. I recommend that every golfer implement some version of the dead lift in their exercise program especially women. Check out the video below for a demonstration of the kettlebell dead lift pattern. Other versions are on the way including the single leg dead lift which is one of my favorites. Enjoy and good luck with your exercise program.

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This post was written by Mark Tolle on October 4, 2012

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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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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!

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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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Strength Training For Women Golfers!

This is a great strength exercise for all golfers, especially women that want to increase strength in their arms. Often times women want to increase the strength in the arms for an improved golf swing as well as a way to make them look better.

This exercise will not only increase strength in the arms, but also in the core, and improve balance. Greater strength and stability is a sure way to make a more powerful golf swing. Give this exercise a try. Good Luck!

Posted under Exercise Tips, Exercise Videos, Weight Loss

This post was written by Mark Tolle on June 15, 2010

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Hip Strength & Stability For A Power Golf Swing!

The hip hinge is a basic movement that I teach to my clients for several reason. The first one being, it is the natural set up position in the golf swing. Additionally, it helps engage the gluteal muscles which help maintain stability and provide power in the golf swing. It also is essential from a biomechanical standpoint, because it helps take the stress off the low back and ensure the correct muscle (gluteals) are functioning properly. You can view my original hip hinge post here.

Now here is a more advanced exercise that builds upon the hip hinge and dead lift pattern. so make sure you are performing the hip hinge properly as well as a good dead lift. This single leg dead lift helps focus on stability, balance and strength through the hip region. Watch this video several times and practice in the mirror to make sure your technique is correct.

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

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Exercise For Extra Power In The Golf Swing!

As I’ve mentioned several times, an important fitness component that helps develop power in the golf swing is the glutes and legs.  There are many exercises to help develop this strength but I especially like the split squat.  This exercise shown here in the video is performed on each side and demands good balance & coordination as well as strength.  It focuses on the glutes, hamstrings and quads.

Watch the video several times so that you learn and understand the correct position and how to activate the glutes correctly.  It is important to stay tall, go straight up & down, and push up through the heel of the front foot.  To advanced the exercise you can hold a dumbell or kettlebell (my preference) to load the system with weight.

It’s a great exercise…give it a try!

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

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