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.

Posted under Exercise Videos

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

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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.

Posted under Exercise Tips

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

Posted under Exercise Tips, Exercise Videos

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

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Can You Be Fit With 20 Minutes Of Exercise A Day?

You can no longer use lack of time as an excuse for not exercising! The evidence continues to come in regarding the benefits of interval training. Short sessions of daily exercise really works. I have been implementing a 20 minute methodology with many of my clients and it fits right in with their busy lives.

I want to share an article that discusses research on this topic. The interesting thing with this research is that the 20 minutes of exercise doesn’t need to be intense. Go here to read about how short term exercise can benefit your fitness. Good Luck!

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This post was written by Mark Tolle on March 25, 2010

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Interval Training – What Is It?

There has been a lot of discussion over the past several years regarding interval training. I for one, highly recommend interval training for anyone that wants to improve their health and fitness level. There is plenty of research that points out the benefits of this type of training and often times shows it is more beneficial than the traditional steady state aerobic exercise.

Interval training is basically intermittent bouts of exercise followed by a period of rest/recovery. It is usually high intensity exercise, like sprinting, followed by low intensity exercise such as walking. It can be conducted on various types of traditional cardiovascular equipment. You can also perform an interval program in much less time than the traditional long endurance program. I personally feel that running and cycling, as well as body weight exercises are superior to any other forms of interval training.

The benefits include, more efficient weight loss, improved heart and lung capacity, prevention of heart disease, lung disease and stroke. The one benefit I find very interesting is that of lung function. As we age our lungpower will decrease unless we exercise and expand our lungs. Needles to say, taking a walk does not expand your lungs! The bottom line is, you need to exercise hard enough to cause heavy breathing/panting, and perform it on a regular basis. That’s how you exercise the lungs, and ensure good lung function as you age. So next time you do some exercise, kick up the intensity a little. And if you are really serious, get some help from a fitness professional to develop a kick butt interval program that is best for you.
Good Luck!

Posted under Exercise Tips, Weight Loss

Golf Mobility Exercise To Improve The Shoulder Turn

Here is a a new mobility exercise video that will help increase the shoulder turn in your golf swing.  As I have mentioned several times before, you want to ensure that the majority of the rotation in the golf swing is coming from your upper back.  Often times golfers will over rotate through the low back which can lead to low back pain.

The shoulder turn is not only dependent upon the golf set up posture, but also the actual mobility of the upper back (thoracic spine) region.  This exercise takes advantage of the natural biomechanics of the thoracic spine and the relationship of the movements rotation and side bend.  These 2 movements occur in the spine together especially in the golf swing.

So give this a try and watch that shoulder turn improve.  Good Luck!

Posted under Exercise Tips, Exercise Videos

This post was written by Mark Tolle on November 16, 2009

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Use This Exercise To Improve Hip Mobility!

Good hip mobility is very important in the golf swing.  A golfers ability to rotate around each hip in the swing helps reduce swing fault tendencies.  Additionally it helps save the low back from unnecessary forces.  Use this low level isometric exercise to help release tightness in the hip and improve stabilty.

Posted under Exercise Tips

A Poweful Golf Swing With Super Stifness

Because of my background in sports medicine & rehabilitation I take a special interest in injury prevention and rehab in golfers. I deal with a lot clients that have a history of back pain or have back pain when playing golf. Part of my interest is due to the fact that I also suffer from back pain from time to time. However, I have minimal flare ups because of my exercise program.

The reason I mention this is because I am always interested in what back pain research is telling us regarding prevention and sports performance. One individual that has influenced the way I work with golfers with back pain is Dr. Stuart McGill. I have read his books and heard him speak at workshops. I subsequently implemented some of his ideas into my programs (including my own).

He has taken the concept of “bracing” (stabilizing through the core) a step further when he applies it to sports performance. We have trained athletes and patients in abdominal bracing for many years but I really like his explanation and application of what he calls “Super Stiffness”.

Now, how does this apply to golf? Well, the stability training we do in golf is essential in transferring forces through the body and out into the club head at impact. What I am going to do is let you read an article he wrote regarding the principle of super stiffness. The importance of the article is to reinforce the importance in systematically training for sports performance. So go here to read about super stiffness.

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This post was written by Mark Tolle on November 23, 2008

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What Is The Golf Performance Team?

Traditionally when we wanted to improve our golf game we searched for a teaching professional and took some lessons, or worked on the mental aspects of golf, and of course tinkered and changed equipment. However over the last several years this model has changed to include other aspects of golf performance. Today’s model of improving you golf game is multifaceted and specific. You should consider implementing the following 6 components if you want to improve your level of play.

  1. Instruction should focus on 3 distinct categories:

Basic instruction to correct swing faults and improve your swing

Shot making skills, including the short game & specialty shots

Course management, such as making a game plan and learning how to make good decisions

  1. Mental & Emotional skills to deal with mental stress on the course
  2. Equipment needs based on your individual swing and skill level
  3. Physical Conditioning should include all aspects of ensuring your body is able to perform at its peak level

So as you work toward solving your problems & improving your performance on the golf course, I recommend you seek out specialized professionals to add to your golf performance team.

Posted under Exercise Tips

This post was written by Mark Tolle on November 20, 2008

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