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

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

Over the years I have come across a lot of smart people in the field of rehabilitation, fitness and sports performance. Of the many things I have learned, I’m always making sure that each of my clients are doing exercises that are specific to their own unique problems and goals. With that being said I want to describe a systematic approach to exercise that will help those that do not have personal coaching.

An interesting concept I have been utilizing for the last year or so, is a joint by joint approach to rehab, fitness and performance of golfers. This concept was first discussed by Mike Boyle and Gray Cook, two leaders in the area of sports performance. The idea is that each major joint (or area of the body) has a tendency to function more as a mobile joint, or as a stable joint. Yes, they all require a certain degree of each, and joint injury plays a role, however, this concept tends to hold true.

This mobility/stability concept occurs in an alternating pattern, and if this pattern is changed then dysfunction and compensation will occur. The normal pattern is shown below.

Foot – Stable
Ankle – Mobile
Knee – Stable
Hip – Mobile
Pelvis/Sacrum/Lumbar Spine – Stable
Thoracic Spine (upper back) – Mobile
Scapulo/Thoracic (shoulder blade) – Stable
Gleno-humeral (shoulder) – Mobile
Elbow – Stable
Wrist – Mobile
Cervical Spine – Stable

Regarding dysfunction in the body, we can use the low back as an example. If you do not have good mobility in the hips and in the upper back (thoracic spine), then the low back will give up some of its stability to obtain more motion when needed in those areas. A tight upper back & hips are big causes of low back pain in golfers.

A training error I see all the time is golfers focusing on strengthening their core in a dynamic and sometimes violent manner. This will not only lead to low back injury, but in fact it’s the hips and upper back that often times need improved mobility. That would not only help prevent injury, but also improve the overall golf swing.

So take a good look at the above table and make sure you have mobility where it is needed and stability in the ares where it is needed. Then let this be a guide in your selection of golf specific exercises.
Good Luck!

Posted under Exercise Tips

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

With all the discussion regarding the health care bill being developed in congress, I have one thing to say…..it’s confusing. We certainly will not have a clear picture until after it is actually implemented. And who knows when that will be!

With that being said, I believe it is more important today than ever before to take responsibility and focus on our own health. I have always been an advocate of preventive medicine, especially after seeing thousands of patients move through the orthopedic physical therapy clinics I have worked in for over 15 years.

I have learned through experience that a lot of the orthopedic typed injuries that occurred on a daily basis could be prevented. In my profession we know this as a fact. So my question here today is, does your fitness program utilize preventive principles? Common sense in training can help with prevention up to a point, but what I am specifically referring to is exercise selection.

Exercise selection should be specific to each individual’s needs. We all function a little bit differently. In other words our body has specific problem areas that need to be addressed with corrective type exercises in order to reach optimum performance, as well as prevent overuse type injuries. For example in the golf swing you need to make sure you have good hip mobility and stability, along with good trunk control as the forces generated in the swing move through the body. Otherwise increased stress can occur in the low back, leading to back injury.

So I believe it is important to have a fitness professional that can asses your current physical capabilities and then prescribe appropriate exercises that will help address any problem areas. Staying healthy and injury free not only keeps you the golf course, but keeps you feeling good. So make sure you are doing the right exercises specific to your body.

Posted under Golf Injuries

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.

Posted under Exercise Tips

I recently read a report and viewed a video by Rich Schefren regarding constraints in your life that my be holding back your success. The information was specific to an internet business, but as I was reading I realized that his principles can apply to anything. So if you check out the information look past the specific examples and focus in on the underlying strategy.

The main points he refers to is that your success in anything is determined by your constraints, that is, the deep core beliefs that limit your success. If you apply it to golf you must look deep down to see what is really holding you back.

When it comes to improving your golf game we often use the reason of not having enough time to practice or exercise. This may be true but what is actually eating up your time during the day?, and how can that be changed? So if you are truly trying to improve your game or wanting to get into better physical shape, think hard on what may be holding you back. I know I’m going to contemplate this question on a daily basis.

So check out his blog and get his report by clicking here. Believe me when I say his report is worth the read. Good Luck!

Posted under Uncategorized

I subscribe to the Golf Fitness Magazine and a while back they published an article entitled The Secret To Your Best Golf. I am not going to say much about it because I will not be able to give it justice, so please check it out yourself by clicking on the link.

Essentially it is a discussion on how Ted Purdy met and then worked with Bob Proctor, and then learned how to apply the Law of Attraction to his golf game. It also includes an interview so read the entire story and absorb as much as you can.

And for the record I believe in the Law of Attraction and have seen it work in my life. I recommend you learn as much as you can about it!

Posted under Uncategorized

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