I recently had a client ask me what he should do to help stay loose while on the course.
First and foremost that starts with a proper warm up.
Follow along with this video to learn how to properly warm up. It has a beginner and advanced warm ups in it. Do the best you can and let me know if you have any questions.
Time to start swinging the club.
Here's where I see too many people making a mistake. We as humans need to be balanced. If you sit all day you create an imbalance in your body. In the same way if you only swing your normal swing you create an imbalance. When you're at the range swing a golf club with your non-dominant side. This will help your body to be more in balance.
Something else you need to realize about your body is that the non-dominant side could be causing you to use less power than you have.
How is that you may ask?
If your dominant side can create 120 mph club head speed, but your non-dominant side can only handle 90 mph, guess what? You will only swing 90 mph.
Your non-dominant side is your brakes. If your brakes can only handle 90 mph, then that is all you will get. This is your body helping you to not get injured. Which is a great thing.. but... I want to swing 120 mph and I'm sure you do too.
So take time to swing with your non-dominant side.
But what about while on the course?
I would suggest one thing to help stay loose, and that's the World's Greatest Stretch. It covers almost the whole body. And if you can do it, it will help you stay loose while on the course.
* Just don't hold the positions too long only 3 to 5 seconds per position.
I know this all may seem like a lot, but if you have the ability to get to the course and do all of this before a round of golf, you will see and feel a big difference before, during and after a round!
Crunches, Planks, Crunches, Side Planks, Cable Crunches, and …. Yeah just stop.
We need to be more in control of our core to build a better body.
Our core is made to hold our torso up along with transfer power from the lower half of our body to the upper half and vice versa.
Think about it, in the upper body and lower body you have bones everywhere. In the core you only have your lumbar spine, a stack of bones at the back of your body. That means in the front there are no bones supporting your upper body. To keep your body upright and not bent over forward we have to train the core to support our upper torso.
Crunches are great for targeting the abdominals.
It’s just too bad that the core is made up of so much more than just the abdominals. You might even hit your oblique muscles as well. What about your transverse abdominus(TA)? Have you even heard of that? The TA is what you really should be engaging when you are doing planks, deadlifts, squats, or anything that needs you to create a ball of air in your abdominal region to support your spine.
Those examples above are just a couple of muscles that make up your core. Depending on how you are using your core it could involve anything from your diaphragm to your pelvic floor.
Get the Most from your Core Exercises-
In the beginning, movements need to be slow and controlled until you learn and understand the movement. A lot of my clients get mad at me because I make them move slowly.They always want to move fast to get the exercise done with. Slowing movement down forces more control.
Engage you core by thinking about pulling your belly button up and in towards your diaphragm. Don’t forget to breath. You may need to practice this. If you need to practice this, lay on your back with your knees bent. Pull your belly button down to your spine and up towards your diaphragm. While holding this position breathe.
Understanding neutral spine. To find neutral spine lay on your back with knees bent and feet flat on the ground. Put your hand under your low back. You should have an arch raising your low back off the ground. Flatten your low back out on the ground. This is neutral spine. If you can find this position while standing or in other positions it can help your core to be stronger.
Relating Your Core to Your Golf Game-
Golf is a game where being able to separate your upper and lower body is paramount. The problem for most people is a lack of core stability. Your core needs to stabilize so that your upper and lower body can disassociate. By using the following exercises below you can help to make your core more stable so that you can achieve better disassociation.
Pallof Press Isometric-
Pallof Press Rotations -
Pallof Press Hip Rotations -
Add these to your routine to help stabilize your core and create better separation between your upper and lower body.
A lot of clients ask me what they can be doing at home on their own to progress even faster with results. I give them a lot of mobility work to do, hopefully daily.
If they can handle doing that for a month I can give him more to do. I wanted to give everyone an example of the type of at home workouts I give.
Beginner At Home Program-
Cat-Cow - 6 reps
Plank - 30 seconds
I had a client in the gym earlier today complaining about tightness in his neck. This isn't a new issue with this client, but I want to do everything I can to help alleviate this issue.
I have given him stretches/exercises to do at home, which he has but doesn't seem to be doing enough. So we talked about daily activities and sleeping patterns. We did a fascial release on his upper trapezius, which, while painful during, did help.
Then during the warm up I had him pull a band apart and move his neck. (see video for directions below)
Afterwards he was amazed at the movement in his neck.
I explained that this is the idea of "proximal stability promotes distal mobility".
For a better understanding lets look at what we call the Active Straight Leg Raise (a test in the Functional Movement Screen).
In this test we have people actively raise their leg straight up. Some people may not get as high as this picture because of what they deem to be tight hamstrings. Which may or may not be true.
Click Here to read "Are Your Hamstrings Really Tight?"
One way we can teach the body to allow the leg to go higher is to activate the core musculature.
When you activate the core you give the trunk STABILITY. This will in turn allow the joints further away, in this case the hips, to move better.
This is the idea behind "proximal stability promotes distal mobility" or stability in a joint closer to the core allows more movement in a joint further from the core.
Watch this video for more information including the Neck Mobility Drill I gave my client.
If you or anyone else you know have any issues with mobility you would like help with, feel free to email me with any questions.
Recently some new clients have been asking why I don't have mirrors in my gym...
And there are many reasons I can give, like I don't want people hogging my mirror to look at themselves doing bicep curls while I'm trying to see mine first.
Or I could say something like man mirrors cost a lot of money.
But the real reason comes down to an idea known as "Kinesthetic Awareness"
The easiest way to define this is having a feel for your body.
This is found in your
The biggest thing when it comes to training is, I want real world carryover. If you do every exercise in the mirror to see how your body is moving when do you become too dependent on the mirror instead of truly feeling where you body is?
When it comes to golf, in practice sometimes you can be in front of a mirror or a camera, but when you play a round against your friends, are there any mirrors there? I hope not, that just gets weird.
This is the idea of "proprioception", is understanding where your part of your body is in space relative to other parts. You have different receptors in your body that tell your brain what angle your shoulders, hips, knees, etc. are all in while simultaneously letting your brain know the amount of load each is under.
Those with great proprioception have an easier time in the gym because they have a "feel" (there's that word again) for where their body should be for each exercise before they even do it.
This is why, a lot of my clients will be challenged neurally before they are challenged physically. They may think that it is a physical challenge, but I'm really trying to get their brain to move and remember how to move for future work.
If we can all get higher levels of body awareness and I'm not talking some "enlightened" state they talk about in Buddhism or something like that. I just mean we need a better understanding of ourselves. Then we just might become better golfers.
This week I wanted to share my experience at the PGA Show with you. It was a great time and holy cow was there a lot of stuff!
Instead of typing up some long article of my experience I decided to tell you in a video.
Day 1 (Demo Day)-
Day 2 (Exhibitor Hall) -
Here are a few images from the experience as well. The first two are a view from above and this is just a piece of it. The last three image are some great coaches I had the chance to talk to. They both work with golfers and other athletes and it was a great pleasure to have a chance to talk to them.
I look forward to going again next year!!
And hope to see you there!!
This week for my blog I reached into the mailbag to answer some questions from clients. I want to share those answers with everyone.
How do I achieve strength and flexibility without compromising the other?
This question like most others is hard to answer on a specific basis. Since each person is different, just like we all have different fingerprints. Depending on where you are starting from with your strength and flexibility.
If your starting point is one of being very mobile and flexible I would say to focus more on strength. You just have to make sure you take the time to continue to work on your flexibility. Don't let it get pushed aside.
On the other hand, if you are starting with a better base of strength. You need to focus more on your flexibility. Again you would need to maintain your strength while achieving your flexibility goals.
The more in depth answer is that it depends. Having someone like myself you can after a thorough assessment can determine strength and flexibility issues. We create a program that would give you both without sacrificing the other.
It can be tough to find the right balance if you're not experienced in this. You may have weak adductors (muscles of the hips/groin) but it may also be tight. So you have the stretch them, but you also have to strengthen them. And yes this does happen way more than you may think. Again, having someone like myself assess you would be the key.
If you at least start out looking at what your starting point is, of either strength or flexibility you will be able to make some smarter decisions on where to go.
How long until I see dramatic results?
I love answering questions like this, because again this is highly individualized. This again depends on your starting point and what your goals are. If you are already in good shape it could take a little while to notice dramatic results. If you are a more untrained person, fairly sedentary you will see results sooner, only because your body is not used to the demands you will be placing it under.
I generally tell people that if you give me 30 days of consistent work you will start to feel and move different. For those dramatic results that this client was asking, I would generally say 12 weeks. That is enough time to take you from a base of mobility and stability, and build a good amount of strength as well.
Guys on tour, is it mostly genetics or the combination with proper physical routine?
I would be lying if I said genetics has nothing to do with it. Certain body types are built better for golf, when looking at limb lengths and over all height. But that doesn't mean that genetics can stop you from being great either.
This is an amazing quote. I love to use it when I talk to younger golfers. I want them to understand the value of hard work and preparation. There will always be some out there working hard and doing more to prepare than you. You must be relentless in your pursuit of greatness.
If you do that you can be amazing. If you have the genetics you will have a leg up on others, but it never means you will be the best.
If you have questions you would like us to answer feel free to reply to this email with your questions. It can be anything about a physical issue or relating to golf fitness and we will do our best to answer your questions for you.
Plantar Fasciitis is inflammation of the plantar fascia, a thick band of connective tissue that runs from your heel to your toes. The fascia is there to support the arch in your foot. If you have a collapsed arch in your foot as I do, you are more likely to have plantar fasciitis. There can be many causes to this. Whatever the cause, the pain can get extreme if not taken care of.
I myself had a very bad case of plantar fasciitis. It started because I was running with shoes that were supposed to mimic bring barefoot. The problem was I have collapsing arches as I mentioned before. I went straight to these shoes from a shoe with cushioning and support for my arch. The correct way for me to do it would have been to gradually switch shoes, but that isn’t what I did. I hoped the pain would go away on its own. I switched back to my other shoes and that helped some. The worst pain was right when I would wake up and get out of bed. It felt like I was having a knife jammed into my heel when I first stepped out of bed.
There are a lot of things I did to fix this issue. I am proud to say that I no longer suffer from plantar fasciitis at this time. I continue to give myself treatment a few times a week to make sure that it doesn’t come back. The following are steps to help you relieve yourself of this issue and help prevent it from coming back.
Step One - Myofascial Release / Trigger Point Therapy
Step 2 - Neural Flossing
First off, Happy New Year!!
What do you want for your health in 2018?
WRITE IT DOWN! Go ahead I'll wait
Did you write it down? I hope so!
Now look at it, have you made this resolution before?
Why didn’t it work?
Let me guess, like many people you wanted to lose weight or gain muscle?
Or did you just want to start going to the gym?
Many people have big goals for their year, year in and year out. They want all of the above. They want to enjoy life more by being physically capable. They set lofty goals and when it doesn’t happen right away they give up. In this world of immediate payoff, if it doesn’t happen right away, we give up. No one is willing to put forth the effort to truly accomplish something amazing.
The people that a lot of us want to look like don’t train 30 days in the gym and quit. They train year round and work their asses off.
There are many people who, like you, made huge health goals, and actually achieved their goals.
Here are 8 tips to get you going!
Know that there will be hard times, there will be really hard times. But we have all been there, we all have had set backs. We have all needed a little help from friends and family.
Look back at what you wrote down…..
Why did you want to achieve your goal? Keep that why with you, that will help you with the hard times.
Don’t let this New Year go by without a fight, work your ass off, and achieve your goals!
The newest issue of Golf Digest came out and has it's inaugural Top 50 Golf Fitness Professionals inside. Unfortunately I am not part of the list..... yet.
I really like the list they came up with. Obviously you will have people like Joey D that trains Brooks Koepka and Dustin Johnson, Damon Goddard that trains Jordan Spieth, and Greg Rose one of the creators of the Titleist Performance Institute. These people are on the cutting edge of our field.
Then you have others like Ali Gilbert, she takes a different approach. She works with male golfers to discover their unique metabolism to deliver fat loss, golf performance, and optimal testosterone levels.
A group of guys out in Arizona, Premier Fitness Systems, Andrew Hannon and Greg McLean, who do amazing things for golfers, baseball players, and many more. They use a lot of range of motion exercises and techniques to improve a persons ability.
Another amazing person is Jeff Pelizzaro. He is one of the co-founders of 18Strong, which I would be surprised if you had not heard of before. He has also wrote the amazing book, "The Golfer's Guide to a Bogey Proof Workout".
Seeing the people on this list, I can judge where I believe I am. And then I can see how much further I need to go. I want to be on the level with all of these amazing individuals. Each and everyone of them brings something great to the field of fitness for golfers.
So I really just want to thank all of these individuals for pushing me to be better and to give them notice, I'm coming!
If you want to know any more about these amazing individuals, here are links to their websites.