Push Up Training Level 2

This second video on push up training demonstrates more difficult positions to challenge the core and upper body. If you need a review of the first training video go here. Good Luck!

Posted under Exercise Tips

This post was written by Mark Tolle on March 29, 2010

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Trunk Stability In Golfers For Longer Drives!

A while back I read an article in the Golf Week Magazine about a top ranked junior player named Esther Choe. Essentially it was about how she has made significant improvements in her golf game. She works on her swing with well known golf instructor Jim Flick as well as, working with a fitness professional several times per week

What raised my interest in this story was a photo (on the cover) of Choe hitting her driver while kneeling on both knees (apparently she can hit it more than 200 yards in this position). I could not help to think that she must have good pelvic control and stability to hit the ball so far when in this position. The article explained that her instructor had her doing this drill to allow her arms to swing more freely, and make her arms & hands be more active.

From a golf fitness perspective the primary reason she is able to do this drill so well is her control & stability through her pelvis & trunk. This is called rotary stability, and it can be developed with the proper sequence of exercises.

Many exercises to develop core strength in the plane of rotation often times involves doing a violent twisting motion through the hips and trunk. However one of the best and safest ways to train rotary stability in golfers is to actually do shoulder rotation while trying to keep the lower body and pelvis quiet. I was first introduced to this idea from a physical therapist by the name of Gray Cook. He developed the Functional Movement Screen for assessing athletic movement patterns and changed the thinking in rotary stability training.

Performing a resisted rotary movement on both knees is then a great way to improve your control of the lower body, specifically the pelvis. This is an exercise I use with golfers that have a lack of core stability and control. What this does is allow better control of the relationship between shoulder rotation and pelvic rotation during the golf swing.

To perform this exercise you need to use a cable column machine or tubing placed high in a closed door. Kneel on both knees with the door/machine at your side. Use a double hand grip and start with your hands up over your shoulder closest to the machine, like you are at the top of your backswing. Use a chopping pattern and come across the front of your body, similar to the golf swing. Make sure to only use your arms but let your shoulders rotate slightly. The lower body/pelvis should not move. And don’t forget to do the opposite side. You are essentially training the ability to stabilize as your shoulders and arms move in a diagonal pattern. This exercise can be progressed from the kneeling position to standing.

Rotary stability is an important component in developing control and power into your golf swing. Give this exercise a try.

Posted under Exercise Tips

This post was written by Mark Tolle on November 19, 2008

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