Stretching Program:
This 15 minute routine will stretch every muscle in your body to loosen it up for golf. Flexibility is just as important as strength if you want a smooth, powerful golf swing.
Designed for you to follow along on your iPad, Desktop, Tablet, or Smart TV.
For this Fitness Drill, Dustin Johnson’s trainer, Joey Diovisalvi, has created a compound exercise that will get you to move like DJ at the top of the swing and help you hit it further.
Start training this weekend grab a set of 3 resistance bands from Athleema you’ll be hitting the ball further in no time.
Athleema Set of 3 Loop Resistance Bands
Having trouble activating your glutes? Tried dozens of different glute activation exercises and nothing seems to work?
If you’re someone who can already turn your glutes on, then you’re already able to do this. If you’re NOT already able to do this (and thus can’t activate your glutes) we’re going to teach you how.
In this video, lead coach Kenny Nairn demonstrates how to strengthen your glute muscles to gain maximum distance off the tee.
Golf Fitness Fundamentals to get your Game in Gear
The goal of the golf swing is to strike the ball in order to achieve maximum distance with a high level of accuracy. There is a kinesthetic sequence that will allow an efficient and effective golf swing.
All great golf strikers have an identical sequence of generating speed and transferring energy through the kinetic chain. Each segment of the body builds upon the previous segment: lower body – torso – lead arm. The six phases of the golf swing are set up, backswing, transition, downswing, impact and follow through.
The set up position is an athletic address of the ball. Proper balance and grip will lead to consistent swing. Improper set up will lead to re-routing of the club, poor sequencing, and swing faults, poor mobility and stability is common for a bad set up.
Back swing is when you meet the club in the correct position during the back swing the body begins to recruit energy that will be transitioned at the top. Some joints will rotate while some joints will be stable. This will create torque and store energy in the muscle to be released at impact. Difficulty in the back swing are commonly caused by mobility and stability issues.
Transition is when you begin the forward movement your weight shifts from the inside right foot to the inside of the left foot. The lower body moves first and the torso uncoils. This requires a high level of flexibility, balance and strength.
In the downswing the weight shift continues generating torque and the power is transferred from lower body through the body then into the club. The torque is generated from the glutes, legs, and core created by the lower body.
The downswing is complete when impact occurs with the golf ball. A golfer lacking physical strength, power or flexibility will struggle to develop the speed to transfer the stored energy during this phase.
Impact is the part where energy created by the body is transferred into the golf ball. The purpose of impact is to hit the ball in the correct direction. During impact 80-90% of the left foot is supported by the golfer’s weight. The release of hands with correct timing will transfer the power to the club head. You must shift weight correctly to sequence the transfer of energy. Physical limitations such as poor mechanics and improper equipment affect impact. Lack of power will show up at impact to the ball flight and distance direction.
Follow through is essential to the deceleration of the body after contact with the ball. This is completed through the body rotating when the club head is behind the golfer. This requires high levels of flexibility, balance, and strength within the kinetic chain.
The 1 Minute Weight Loss Program
If you’re ‘not really an exercise person’ and you’ve had trouble staying active — but you still want to lose weight, build muscle, lower your blood pressure and cholesterol, and get all the advantages of being physically fit – then stop everything else you’re doing right now and pay attention.
This clinical discovery is nothing short of a miracle, and it will revolutionize your life and your health, if you let it.
The research you’re about to see reveals a little known but clinically validated secret that’s already helping thousands of people get in-shape, and stay that way, without “exercising” any longer than 60 seconds at a time, and no more than five minutes per day.
Best of all, it doesn’t matter if you’re a man or woman, how old you are, how many times you’ve tried and failed to get fit, or how long it’s been since you’ve broken a sweat. This secret is 100% guaranteed effective!
You’re about to discover how with three to five minutes per day, you can achieve the same results as someone who spends hours at the gym lifting weights and doing, long, boring cardio.
Check out The 1 Minute Weight Loss Program for yourself you’ll be glad you did.
Golf Fitness – High Pulls for More Power
We all want power in the golf swing, and power starts from the legs pushing to the hip drive, and working up the body. In this video, we go over the high pull, and how we can learn the high pull to help us improve our sequencing, to get the legs going in our golf swing!!!
Check out Larry Cheung Golf for more golf swings and Larry’s Instagram page for more cool things!!!
Use the Ground for SERIOUS Power in Your Golf Swing
My 3-part full-swing training series that will help you tap into a level of power and consistency you didn’t know you had. And the best part? It’s completely free!
There are lots of ways to add power to your golf swing. In today’s video I’ll show you one you might not have seen before… how to use the ground to add club head speed and distance to your swing.
Strength Training Exercises for Golf
Different types of core exercises exist. Many of you are probably familiar with an exercise such as the sit-up, which is a great exercise that can be utilized to train the core. If you have read any of our other articles, you are well aware of what the word core means, and its relation to the golf swing. Let us do a quick review for your benefit, and introduce the types of core exercises to perform for your golf swing.
The core is an anatomical region of the body. It can generally be defined as the part of your body between the hips and chest. It in encompasses many muscles groups on the front, side, and backside of the body. In general the core consists of the muscles that make up your; abdominals, lower back, obliques, and hips.
The core region is important to the golf swing for many reasons. The core is essentially called the “engine” of the body. It is the area that “drives” the body for most any human movement, including your golf swing. It is primarily responsible for the capacities of: balance, stability, and power development within the body. For these capacities to occur efficiently it is necessary to train the core for improved performances.
Core Training Concepts
Many of us correlate core training to only the abdominal section of the body. In order to develop the core correctly for the golf swing, we must train all areas of the core equally. This means to address the obliques, hips, and lower back with the same number of exercises and repetitions as you do for the commonly trained abdominal region.
A quick note from experience: More times than none, the majority of individuals have what are termed “imbalances” in the core region. This statement means that certain muscles or muscle groups are weaker than others. The key for optimal performance in golf is to have a balanced core when it comes to the strength, endurance, and power levels in the muscles within this area of the body. Keeping this thought in mind, many times the lower back region is “weaker” than the abdominals (imbalanced core or not balance core as we like to say). If this is the case, additional attention / exercises are needed for the lower back, to bring it “up to speed” so to speak, in level with the abdominals.
Moving forward, knowing that we must train the entire core and create balance between all the muscles. It is time to discuss what type of exercises to utilize in training the core region. To develop the core region for golf you will want to perform exercises in the following categories: stability (balance), strength, endurance, and power. All four of these categories are necessary for an optimal swing. Leaving one of the categories listed above out of your training program is like building a boat with a hole in it. It will not work!
Let us define the different training categories of a “golf specific core program” to help you better understand the purpose behind each category. The categories of core training are incorporated in golf training are: 1) Stability (balance) training, 2) strength training, 3) endurance training, and 4) power training.
Stabilization exercises are exercises that develop the balance capabilities of the body. A large portion of your balance capacity is directly related to the core region of the body. We know that if you are unable to maintain your balance through out the golf swing. The efficiency of the swing, contact with the ball, and club head speed, will be compromised. For example, when you swing your driver and are not able to maintain that perfect “finished position”, the problem may be related to you ability to balance.
Balance training develops the integration of your neural and muscular systems. Improvement in the function of these two systems of the body and integration of these two systems will result in a better swing. Follow the logic and it will all make sense. If you improve the ability of your body to balance, then the ability to maintain balance within your golf swing will become easier. Implementation of exercises into your core program that improve your balance (stabilization) capacities then a direct transfer into your golf swing will result.
The golf swing requires that certain body parts remain in a stable position, while other body parts are moving. These actions occur simultaneously. To perform a powerful golf swing, the body must have the capacities to perform this action.
In order to perform the above activity it is required to develop the strength parameters of the core. If you have a weak core then the ability to maintain a posture, keep a posture, and perform this over a period of time will be compromised. To repeat, the core region of the body is involved in the stabilization process of the body. To improve this capacity, we must train the body to be more efficient at stabilizing itself during the golf swing. Strength exercises develop and improve this capacity within your body for the purpose of improving your golf swing.
The golf swing is a repetitive movement performed by the body. You are doing the same activity over and over. An efficient golf swing and good scores require that you perform the same swing on the 18th hole as you do on the 1st hole. If you are unable to repeat your swing mechanics of your swing will suffer, as will your scores. To eliminate this situation it is necessary to develop the endurance capacities of the core region. Endurance exercises allow the body to perform the same activity over and over without getting fatigued. As a result of the golf swing being a repetitive athletic movement, endurance training will enhance the ability to maintain your optimal swing mechanics over an extended period of time.
Power Exercises are geared towards improving the power outputs of the body. The core region of the body is directly related to torque development in the golf swing. Power can also be defined as torque (rotational power) when discussing the golf swing. In order to create high amounts of club head, it is required of the body to create large amounts of torque. Creating greater power in the golf swing is the result of inputting power exercises into a comprehensive core training program.
Summary
In this article we have describe the core and how to train the core specifically for the improvement of your golf game. A few points to keep in mind from this article: 1) the core is a region of the body that includes all muscles from your hips to your chest, 2) you must develop the capacities of stability, strength, endurance, and power within the core for a benefit in your game, and 3) the development of the core must be balanced in terms of all muscles involved, and in all the training components (equal amounts of stability, strength, endurance, and power) within the core.
