Suspension training for the Golfer

We all know that developing and maintaining functional fitness is a critical to playing our best golf. But the challenge for most of us, is making the time to exercise and having access to the right equipment. Hectic work schedules, and the inconvenience of getting to the gym are all obstacles that stand in our way. To overcome these challenges, more and more top players, coaches and trainers, including the experts at the Titleist Performance Institute are turning to a highly portable performance training tool, the TRX Suspension Trainer.

The TRX suspension trainer is essential in developing core strength and increasing joint stability and mobility.  Some of the key movements that directly improve golf function are:

TRX Golfer rotation:
While maintaining tension on the handles this movement will keep the core muscles turned on and allow freedom of movement in the shoulder joint.

Chest press

TRX chest press:
The golf swing requires a strong push to create  powerful rotation.  The chest press increases chest strength, core stability and increased push power.

TRX Row: 
This movement adds joint stability in the shoulder and elbow.  Also adds strength to the rear shoulders, and upper back creating a stronger pull in the golf swing.













“You’ll hit the ball farther, improve your longevity, increase mental fitness and have less pain and discomfort when you’re done,” says Greg Rose, cofounder of the esteemed Titleist Performance Institute and co-host of the Golf Fitness Academy on the Golf Channel.

Golf warmup April 18, 2011

My golf warm up starts approximately 2 hours before my tee time.  I want to make sure that all my muscles are warm and ready for the explosive nature of the golf swing. 

Today my warm up began with a smooth and easy 2000M row on the Concept II indoor rower.  Rowing warms up the entire posterior chain: Hamstrings, Gluts, Lats shoulders.

The posterior chain muscles are the prime movers of the golf swing.  When these muscles are warm and firing together they promote an efficient, powerful swing.

After the row I continued with a rotator cuff warm up a la Tom House.  Then I started with some dynamic exercises that include 2 sets of 12 of each of the following exercises:

• torso rotation
• pelvic rotation Video
• kettle bell swings Video
• lateral bounding

 This routine helps my body function well and avoid injuries.

Cardiovascular benefits in 12 minutes?

Here is an interesting video discussing the benefits of short high intenity cardiovascular training.

Pay close attention at the 13 - 25 minute mark.

Enjoy...

The late golfer's warmup

We have all been there.

You booked a tee time and have all the best intensions to show up with enough time to warm up; hit a few balls and maybe even putt a few.  Unfortunately someway, somehow time slipped away and you arrive just in time to hear over the pager:  

"next on the number one tee is the (insert your name) foursome". 

That means you have exactly 7 minutes to check in and grab tees, mark your ball and let r' rip.

What can you do to prepare the body with such a small window of time?

overhead squat

1. The overhead squat with glof club will open up the hips, loosen the low back, activate the core and gluts and open up the shoulders.  If you have time for nothing else, a few reps of this movement will help tremendously.
• stand with feet shoulder width apart
• point toes slightly outward
• hold the club over the head with straigth arms
• maintain your natural lumbar curve
• sit back and bend from the hips
• drop down as low as you can while maintaining straight arms and lumbar curve then hold for 3 seconds at the bottom
• squeeze the butt to stand 
• return to start position
• travel slowly and in control
• repeat for 6 - 12 repetitions

arm circles

1. The second peice is to prepare the shoulder rotators for the first swing.  A simple series of arm circles will help avoid shoulder pain and injury. 

• start with small circles
• move slowly and with intention
• thumbs pointed up
• then thumbs pointed down
• circle forward 
• and circle backward
• 6 rotations of each hand position and direction

Keep in mind that this is the "late golfer's warmup", and not a complete warmup.
 
To learn about a full golf warmup and about golf fitness see your local TPI certified golf fitness instructor.
www.mytpi.com

Getting in Golf ready shape

Now that the days are getting longer and the sun is making a strong appearance, thoughts of fun days on the Links are running through our minds.  Maybe you are thinking about your golf goals?  Hitting longer drives, correcting a slice or maybe shooting lower scores.  Having goals are an important part of improving golf performance.  But, before we start with our performance goals its important to be sure that the body is healthy, mobile and ready for the stresses of the golf swing.

Gluts and Hamstring

One very important test is to test the "King of the golf swing": The gluts. 

In the golf swing the Gluts are a multi-function muscle. This entire muscle group helps to maintain lower body stability throughout the swing. It is also vital in helping to maintain core stability throughout the swing.  It is important to have this muscle group functioning well in order to attain a repeatable and consistent swing.

Using one of the T.P.I assessment protocols is the bridge with leg extension.  The tour player can hold this position for up to 45 seconds before the hamstring takes over.

Bridge w/ leg extension

The Bridge with leg extension will test the endurance of the gluts.  Most people will have the ability to hold this position for an extended period of time.  Time is not the key to the test it's which muscles are stabilizing during the static hold.  We need to build up endurance of the Glut Medius and the Glut Maximus. The test is over when the hamstring begins to fire or flex.




A great way to keep the gluts engaged is to tap the muscles, this will keep them firing.  Repeat this test, 1 set per leg, 2 - 3 days per week. The bridge with leg extension will increase the endurance of the gluts which will in return help you generate a more powerful and accurate swing.

Golfers: Athletes or not?

When most people think golfer they create images of old guys with round belly’s wearing funny socks, smoking cigars and drinking whiskey. This image is prehistoric in my opinion. Although most modern golfers still enjoy the pleasure of using golf fashion to draw attention, gone are the days of the unfit, lazy golfer. Even the poster boy for unhealthy living: John Daly has cleaned up his life. John has lost nearly 70lbs of fat and now participates in a daily fitness routine.

The evolution of golf over the past ten years is amazing.  Not only have ball and club manufacturers advanced the game of golf, a revolution has occurred in the process of preparing the body to play the game. Players require balance, mobility, stability, flexibility and endurance.

We are now aware of the benefits provided by golf fitness training. Research substantiates the benefits golf fitness exercises provide the professional player as well as the advantages such training offers the amateur golfer.

The modern professional golfer participates in yoga, pilates and hit the weight room on a regular basis, you may even find a tour player on a Keiser during a spin class. This healthy living has returned many wonderful results. Look at Fred Couples: at the age of 50, competes on the PGA tour and the senior PGA tour, he remains competitive in both fields.

How can he be competitive against players half his age?  Fred attributes this competitive edge directly to his weight training, endurance routine and flexibility training.  Fred is a great example of how fitness is key to athletic longevity.  We can all learn from Fred that golfers are most definitely athletes.