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.
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!
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!
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!
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.
Here’s a few pictures and the video of our push-up charity event on Saturday April 10. Thanks again to all participants and those that donated. I will update with our final amount raised in a week.
Enjoy the efforts of those that participated.
A common problem I find with golfers is physical restrictions through the hips. When we look at the body from a mobility and stability stand point we know that the hips need to be flexible and mobile. If not, there are compensations that occur as well injuries. Mobile hips allow your body to get in the best possible position in your swing which can help improve your power.
These 3 exercises in this video shows movements that improve hip mobility in each plane of the body. Therefore you receive a multi-directional benefit to the exercises. Give theses exercises a try.
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!
With my Push Ups For Charity Northbrook event getting closer I thought I would post part 1 of the training video the push-up participants received. I will post part 2 in a few days.
Push-ups are a great core exercise as well as upper body strength exercise. Very simple to add to your workout routine. Let me know what you think.
I have described before that the power in the golf swing not only involves a good sequence of positions in the golf swing, but also excellent core control. Core control and power can be trained but it tales persistence. Here is an excellent trunk stability exercise that all golfers should be doing, and it also helps prevent back injury.
I have posted a photo of the home version of this exercise and a video using a cable column machine. Either way is a great way to develop core control for the golf swing, which in turn helps develop power. Good Luck!
