Ever wish you had a person to ask about your golf swing? More importantly, now that winter is approaching, what can you do to strength train in the off season specifically for golf?
I have the good fortune of working with a Titelist trained golf coach and personal trainer- my friend Connie Bear. I interviewed her recently about her recommendations, and she was kind enough to share her ( drumroll please….)
Top 8 tips for golf strength.
You’ll recognize her tips as being right in line with the Just Muscles philosophy.
She did have several interesting observations when working with her own clients. For instance, when she used her “golf principles” on her “everyday” clients, everybody was happier. Stronger, more balanced, fitter – you name it. Not to mention better golfers. Cool, huh.
We are going to break up her top 8 into two parts, because there are lots of pictures. Be sure to catch us again for Part Two in two weeks.
First of all, Connie says, you need a stable base for golf swing. Your feet are the only thing in contact with the ground. Check.
By the way- guess what popular phrase Titelist likes to use, when it comes to muscles.Glutes are king, and Abs are queen! Click To Tweet
Aaah. Music to my glute- loving ears. Makes me want to be a golfer! )
Second of all, get what is supposed to move moving, and what supposed to be stable stable. Remember our quick biomechanics lesson? Bodies like to have alternating stable and mobile joints. One joint can move because the joint above and below it is stable. For instance: necks like to be mobile, while shoulder blades are stable; mid backs like to be mobile and low backs stable, and hips like to be mobile. One joint has to hold still so another can move.
Ring a bell?
Therefore, you need hip mobility and hinging, torso mobility, core stability, glute strength, leg strength, and scapular ( shoulder blade) stabilization.
That’s all. No biggie, right?
Well, guess what. You need all of those things for any sport, or even to garden successfully. 🙂
What are we waiting for? Let’s get started!
Golf Tip #1
Here we see Connie with her hands on a stick keeping her shoulders at 90 degrees while she internally rotates one knee and hip at a time to 45 degrees. Tight anywhere? Do both sides work equally?
Golf Tip #2
This is called the “reverse clam”. Start on your side with your knee bent to ninety degrees and in the air, then pivot it down towards the ground. You are working on internal rotation again.
Golf Tip #3
Open book for thoracic ( middle of back) spine mobility
Step one: stay on your side with your knees bent
Step two: place bottom arm on op of knees; and bend elbow, placing on sides of ribs
Step three: keep knees still as rotate upper body back, pulling elbow back and open up mid back
Golf Tip #4
Here we move into a strength mode…this one is called “Kneeling: down chop”
Kneel and grab stretchy band or handle from cable machine over shoulder
Pull down towards opposite hip like you are chopping wood
Come on back in two weeks- to be continued!
How did you like these four to start? Let us know in the comments below, and have a Happy Thanksgiving!