Fitness Training | Golf Box Usa | Page 6

Golf Exercises And Workout With 8 Pound PowerBall

GolfGym creator, Ken Pierce, takes you through a workout using the GolfGym eight pound double handled PowerBall. In the workout, you will perform exercises specifically designed to strengthen and stretch the muscles in your shoulders, core and legs which will help with your golf swing performance. This workout is also designed with some high intensity to get your heart rate up and bring plenty of air into your lungs.

The eight pound PowerBall has been designed with the best feeling handles or grips of any ball on the market today. You can get your hands on the inside with comfort and on the outside for a firm grip. The Power Ball is available at:

These exercises, if done 3 – 4 times a week will also help with balance and load. While performing the movements, it is important to stay in balance. In the golf swing, balance is critical to better performance and stability.

Golf fitness is very important to professional golfers on the PGA Tour, the Web.com Tour, The Champions Tour, the LPGA Tour and the European Tour. Professional Golfers are becoming more fit and hitting the golf ball much farther than ever before. Of course the golf equipment has improved dramatically, but the body still needs to swing the club, and with a fit body, the result is more distance and power.

Try this workout with the eight PowerBall to help with developing strength, flexibility, power, more rotation in your golf swing and with overall better health.

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Squaring the Club Face, Rotator Cuff and Golf Fitness Exercises

We all know the clubface must be square at impact and the club releases thereafter. Generally speaking a large amount of swing mechanisms are centered upon returning the clubface to square at impact. In order to square the clubface at impact a combination of separate but connect components work together.

The first of these components is your golf swing mechanics. The biomechanics of the golf swing are an intricate series of movements, in a sequential order, and executed with a specific timing. The golf swing mechanics if performed correctly allow for the clubface to return square at impact. In conjunction with golf swing mechanics the body executes these biomechanics.

In relation to the body, specific muscles are very active in returning the clubface to square. The golf swing is a “total body” activity involving the entire neuromuscular system in the execution of the golf swing. Looking at a specific part of the body and squaring of the clubface, we can see a significant connection to certain muscles. During certain phases of the golf swing we see a rotation of the clubface in the backswing, returning of the clubface to square at impact, and release of the club in the follow through. These three actions within golf swing require rotation of the arms.

The action occurring within the arms is elevation, internal, and external rotation. This allows the club to rotate, return to square, and release during the follow through. That being said, there are specific muscles involved in the rotation of the arms. Again, these are not the only muscles involved in squaring the clubface, but from an anatomical perspective, these muscles are active in the internal and external rotation of the arms. Going back to squaring the clubface, internal and external rotation of the arms is required. The muscles we are talking about are the rotator cuff muscles. Yes, the rotator cuff.

Not necessarily a group of muscles that go “hand-in-hand” with the golf swing and probably more thought of when we talk about baseball and pitching. Nevertheless, these muscles are an active in the golf swing. The rotator cuff is a reference to four muscles in the shoulder complex. For those of you who love the science behind this stuff, the four muscles that comprise the rotator cuff are; supraspinatus, infraspinatus, teres minor, and subscapularis.

The rotator cuff has a couple primary functions when it comes to the shoulder complex. First off, they act to stabilize the shoulder capsule. The skeletal structure complying the shoulder is a ball and socket joint. The “socket” part of this joint is very shallow, and the rotator cuff muscles help to stabilize and essentially keep the arm from coming out of the joint. The rotator cuff provides tension during movement to keep the shoulder joint stabile. The rotator cuff creates what is called a musculotendinous joint for the shoulder, stabilizing the shoulder.

Secondly, these four muscles are actively involved in elevating, internally, and externally rotating the arms. All of which are movements involved in the golf swing. Utilize a picture of the golf swing and the actions involved in the sentences of the golf swing to create the connection. During the backswing, downswing, and follow through these muscles assist in the biomechanics of the golf swing. The rotation of the arms in the backswing, squaring of the clubface at impact, and release of the club during the follow through are some basic components of the golf swing where the rotator cuff is involved in the golf swing.

The shoulder joint and rotator cuff muscles are subject to overuse and early degeneration. The repeatable action of the golf swing, and involvement of the rotator cuff in the golf swing add to this situation. These two factors; the repeatable nature of the golf swing, and subject of the rotator cuff to over use injuries point to the need of injury preventative rotator cuff exercises. Injury preventative rotator cuff exercises should be a part of a comprehensive golf fitness program. The goals of a golf fitness program are two fold; number one to prevent injury to the body from the stresses placed upon it by the golf swing. Number two is performance improvement.

Rotator cuff exercises within a golf fitness program fall into category number one. These types of golf fitness exercises develop additional strength and endurance within the rotator cuff muscles. The purpose of the added strength and endurance is to prevent overuse injuries from occurring. The added strength and endurance allow for the golfer to execute the biomechanics of the golf swing over and over again without fatigue or combine the joint structure of the shoulder.

During my years on tour, I have never seen someone injure a cuff muscle from swinging a golf club. I have seen rotator cuff injuries impede a golf swing, and if you have ever injured your rotator cuff, you know how debilitating an injury it can be. The point being this: The rotator cuff muscles are actively involved in the golf swing. The biomechanics of the golf swing are a repeatable athletic action, stressing the muscles of the rotator cuff every swing. In order to combat a rotator cuff injury from occurring, the implementation of rotator cuff exercises in a comprehensive golf fitness program can be beneficial. These types of golf fitness exercises are injury preventative.

Assisting to develop high levels of strength and endurance in the muscles of the rotator cuff. Preventing breakdown from over use. Injury to rotator cuff can be very debilitating to your golf swing or any activity for that case. And I suggest regardless if you are avid golfer or a weekend warrior. Implementing a series of rotator cuff exercises to them healthy is a good idea.

Source by Sean Cochran

Golf Fitness – QL “quadratus lumborum” and Hip Drive Exercise

The hip drive as we know is an important part of the golf swing, helping us push and release our speed to its full potential. In this video, we go over an exercise to help you engage your QL “The quadratus lumborum (QL) is the deepest abdominal muscle” brace your core section, and then hip drive, in a fantastic way to wake your body up for the golf swing.

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Golf Fitness – How to Squat Properly to Use the Ground

LARRY CHEUNG GOLF Using the ground is a crucial part of almost every sport, in golf, we want to squat and rotate to create power and fluidity. In this video, we go over the proper feels to squat properly to engage the correct muscles, to hopefully help you guys squat and rotate more efficiently in the golf swing, to help you guys swing it better!!!

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Golf fitness training in the off-season can greatly benefit golfers of any age in the improvement of their skills on the course. All to often the golfer will neglect the physical components relative to the execution of a biomechamically efficient golf swing. Rather than develop the physical requirements of the golf swing, the golfer will spend an insurmountable amount of time practicing and money on golf lessons with minimal improvement.

The common thread in such situations is physical limitations in the areas of mobility, flexibility, stability, strength, and power limiting the ability of the golfer to execute a biomechanically efficient golf swing. The golfer must remember it is the kinetic chain of the body executing each phase of the golf swing, and in order for the athletic movements of the golf swing to be performed efficiently, certain physical parameters must be evident within the kinetic chain.

If the golfer is missing in the physical parameters required of the golf swing, compensations in the execution of the swing results. These compensations lead to swing faults such as a loss of club head speed, poor ball striking, inconsistencies, and poor play. To prevent such a situation from occurring and provide the golfer with a physical foundation to execute the golf swing, the introduction of golf fitness exercises can be of great assistance.

Golf fitness exercises as with any sports-specific training program have the goals of developing the physical components within the kinetic chain required of the athlete’s chosen sport. The end result of the implementation of such training modalities is a transfer of training effect into the execution of the golf swing. A transfer of training effect is the ability of a training program to have a direct benefit on the performance of the athlete during competition (Juan Carlos Santana, Institute of Performance, Boca Raton, FL).

Once the golfer understands the physical components connected to the execution of the golf swing as well as how a sports-specific training program can assist in the development of these physical components. The next step is the introduction of a sports-specific training program for golf. The ideal time for the introduction of such a program is during the off-season.

The off-season consists of the time of year in which competitive golf is not being played, and the amount of practice time associated with the sport is minimal. The traditional off-season for golf is the winter months where weather is not conducive to rounds of golf and the professional tour is on a hiatus. This provides an ideal off-season for any golfer from the recreational to professional level to implement a sports-specific conditioning program for golf. The ideal time frame for an off-season golf specific training program is 8-12 weeks. This is the minimal time frame required to introduce golf-specific training modalities into ones conditioning program to create adaptation in the kinetic chain. In addition, a time frame of 8-12 weeks allows for progressions to occur within the specific dimensions of the clients off-season golf specific conditioning program.

Outside of the ideal time frames associated with an off-season golf specific conditioning programs are the goals of such a program. The general goal of the off-season program as stated previously is the development of the physical parameters within the kinetic chain required in the implementation of the golf swing.

In order to achieve the goal of developing the physical components within the kinetic chain for the golf swing, a basic understanding of the biomechanics of the swing is needed. A brief review on golf swing biomechanics indicates the following: the golf swing is typically separated into phrases which are; address, takeaway, backswing, transition, downswing, impact, and follow through. The goal during each of these sentences is to keep what is termed the kinematic sequence in tact.

The kinematic sequence is a model determining the efficiency in the human body at which speed is generated and transferred to the golf ball during the swing. Researches behind the development of the kinematic sequence include Dr. Greg Rose of the Titleist Performance Institute, biomechanist Phil Cheetham of Advanced Motion Measurement, and Dr. Rob Neal of Golf BioDyanmics. The kinematic sequence allows a viewer to look at how efficiently and effectively a golfer generates speeds, transfers speed through the body, and where in the golf swing a golfer may be lacking the physical or biomechanical requirements to execute the swing with the greatest amount of efficiency possible.

Understanding the kinematic sequence is imperative to the development of a biomechanically sound golf swing. The information provided by the kinematic sequence allows us to begin to dissect where the golfer physically is breaking down within the kinetic chain during the execution of the golf swing. This will be a cornerstone in the development of a golfer’s off-season conditioning program.

Once an understanding of the kinematic sequence is in place, attention can be turned to the physical side of this equation in the form what physical requirements are needed by the golfer to execute a biomechanically efficient golf swing where the kinematic sequence remains in tact.

The ideal model to reference for determining the physical requirements of the golf swing is the mobility / stability pattern of human movement. This principle was first noted by physical therapist Gray Cook and strength coach Mike Boyle, and popularized in the sport of golf by Dr. Greg Rose. This principle states efficient movement within the kinetic chain of the human body occurring in an alternating pattern of mobile joints and stable segments. If this pattern of mobile joints and stable segments is altered, dysfunction in movement patterns will occur, and compensations in these movement patterns will be the result. A joint-by-joint view of the mobility / stability pattern of human movements is as follows: foot – stable, ankle – mobile, knee – stable, hip – mobile, pelvis / sacral / lumbar spine – stable, thoracic spinal – mobile, scapular-thoracic – stable, gleno-humeral / shoulder – mobile, elbow – stable, wrist- mobile, cervical spine – stable.

As you can see the human body operates “feet to fingertips” in an alternating pattern of a mobile joint followed by a stable joint through the kinetic chain. Relative to the golf swing the mobility / stability pattern of human movement allows for the creation and transfer of energy through the kinetic chain from “feet to fingertips” into the golf club. If the mobility / stability pattern is dysfunctional relative to the golf swing, the development of speed will be limited, transfers of this speed to the golf ball will be compromised, and compensations in the golf swing will occur.

At this point, we understand the goal of an off-season golf conditioning program as well as the guidelines dictating the development of such a program. The next step is the implementation of a golf-specific conditioning program during an 8-12 week off-season time frame. The first step in this process is a physical assessment. An assessment through a series of physical screens will determine any dysfunctions within the kinetic chain relative to the mobility / stability pattern of human movement. If any dysfunctions are found during these physical screens, a series of corrective exercises will be incorporated within the golfer’s off-season conditioning program for correction of these dysfunctions.

Once an assessment is complete, the next stage in the development of an off-season golf fitness program is a need analysis. A needs analysis is the process of determining what requirements the golf fitness program must fulfill. Such an analysis not only includes goals, but in addition, what pieces of equipment are available, time constraints on training, and the information from the physical screens. Once the needs analysis is complete, the development of the actual off-season program can commence.

An off-season strength and conditioning program is typically separated into the following training segments:

Mobility / flexibility training
2. Neuromuscular efficiency development
3. Strength / stability training
4. Power training

All or only a couple of the training segments listed above may be incorporated into a single training. Corrective and performance enhancement training modalities are incorporated within each of these categories. The actual exercises within each category are dependent upon a number of individual variables such as kinetic chain dysfunctions requiring attention within the golfer, goals of the golfer, and training experience.

The final steps in the development of the off-season golf specific training program is the introduction of the exercises into the program. Guidelines to exist in this section are the introduction of exercises that are geared towards the individual needs of the golfer in a systematic and progressive approach. A useful methodology to utilize in the selection, introduction, and progress of exercises into an off-season golf fitness program is a periodization schedule.

A periodization schedule is the cycling of loads, volumes, intensity, and exercise within a given time frame. The time frame may be divided into days, weeks, months, or even years. The cycling allows for a systematic approach to achieving improvement in the mobility, flexibility, balance, strength, stability, and power as well as advances overtraining.

Each time frame has a specific arrangement of load, volume, intensity, and exercises within the give time frame. The cycles of a peridiozation program are broken down into macrocycles and microcycles.

A macrocycle is the complete training time, which for golfers is usually one year. A mesocycle is a specific time frame within the macrocycle (for example, the off-season). The subdivisions of mesocycles for the golfer are as follows:

Phase 1: corrective, strength, stability, and endurance training
Phase 2: strength and stability training
Phase 3: Power training
Phase 4: Sports-specific training
Phase 5: competition / maintenance training

The off-season of a periodization schedule will typically find Phases 1,2, and 3, Phases 4, and 5 are found in the pre-season and competitive playing year.

Knowing the off-season consists of phases 1,2, and 3. The training for the golfer or golf fitness trainer can be focus upon the modalities incorporated within these segments, in addition to the development of these components within the kinetic chain.

To summarize, the off-season is the ideal time in which the golfer can take advantage of developing a physical foundation for the golf swing. In order for this to occur, the golfer must have a basic understanding of the connection between the physical body and execution of the golf swing. Once this basic component is understood, the development of an off-season golf fitness program can commence. The first step in this process is an understanding of golf swing biomechanics and the kinematic sequence. The second step is a basic understanding of mobility / stability pattern of human movement. After this final component is acknowledged, the commencement of an individual off-season program can begin.

The development of a golf fitness program in the off-season follows a specific order in terms of its development. A physical screen begins the development of the program to determine if any dysfunctions exist within the kinetic chain. Once complete with the physical screen a needs analysis is directed to recruit the individual requirements and goals of the program. Finally, the development of the off-season golf fitness program commences with the utilization of a periodization schedule.

Source by Sean Cochran

TRX Suspension Trainer Y Golf Fitness Exercises

www.seancochran.com – Sean Cochran – Sports Performance Coach – TRX Suspension Trainer Y Golf Fitness Exercise to improve core strength and scapular …

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