Pilates for Golfers-Ab 5 Series

The golf swing can be very forceful on the back, often missed-hit shots or out of sequence golf swings can lead to injury. One way to prevent injury is to improve core strength and hip flexibility. This exercise can help strengthen core strength and help improve hip flexibility.

In the golf swing, the spine must stabilize as other parts of the body move. So it is important to strengthen core muscles.  If core muscles surrounding the spine are weak, then those muscles can’t contract to create resistance to allow the arms to swing freely through the ball.

It is important to strengthen core muscles, not only to create power in the golf swing, but to protect the spine from the force of the golf swing.

This series of classical Pilates moves, collectively known as the Series of Five or ‘Ab 5’, is essential for golfers who want to improve core strength and stability.

The first of of the Series of Five is the Single Leg Pull.  This will strengthen your lower back and core muscles to protect you from injury.

In these exercises, you will be stabilizing your spine and core muscles as your arms and legs move in different directions, just like you have to do in the golf swing

Single Leg Pull

  1. Lie on your back and hug both knees into your chest.
  2. Extend your right leg long as you place your left hand on the outside of your right knee and your right hand on the outside of your right calf or ankle.
  3. Curl your head and shoulders off the mat, tucking your chin into your chest.
  4. Extend your elbows wide as you inhale then exhale and switch legs.
  5. Pull your knee into the midline as you alternate hugging one knee in and lengthening the opposite leg.
  6. Move with control as you pull your abdominal muscles towards the mat.
  7. Finish by hugging both knees in and resting head and shoulders on mat.
  8. Do 8 to 10 repetitions on each leg.

A new way to practice: Cardiogolf video series includes drills and exercises to help golfers of all levels improve their swing technique and get some exercise at the same time. Click here to see a New Way to Practice.

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Front Hand Placement on the Club-Where is Yours?

“The best golf psychologist in the world is a square clubface”.

Ben Hogan

Everything you do before you swing determines how well your shot will turn out. You need to review the basics no matter what level golfer you are. Only once you have a solid and consistent set up can you develop other areas of your game like consistency and power.

Your grip may be the most important factor in hitting a solid shot. If your grip is incorrect, then you usually have to make compensations in your swing to get the ball to go where you want it.

Here is a way to check your front hand position to make sure club face will be square.

Grip Check
  1. Hold the club just with your front hand. Lift the club off the ground and extend your arm out so that the club is parallel to the ground.
  2. Notice the clubface position. If your thumb is placed correctly on the grip correctly, then the leading edge of the clubface will stay square.
  3. If your front thumb is on the club incorrectly, in a weak position, then the leading edge will fan open.
  4. Adjust your thumb until you can extend your front arm and the leading edge stays square.

Listen to Cardiogolf Daily Dose Radio

A new way to practice: Cardiogolf video series includes drills and exercises to help golfers of all levels improve their swing technique and get some exercise at the same time. Click here to see a New Way to Practice.

Click here to see my favorite training aide. 

Follow my blog at http://www.kpjgolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
Like my Facebook page at https://www.facebook.com/Cardiogolf/
For more information visit http://cardiogolf.com

Visit 15toFit.com to see schedule and sign up.  

How and When to Hinge Your Wrists

It is important to have grip strength in order to maintain the angle of your arms and club or to create lag on the downswing that allows you to strike down and take a divot.  If you tend to top or hit thin shots, you may not be holding the “angle”.  Getting stronger in your hands and wrists will help you create lag and clubhead speed and hit solid shots.

To create more power and to control your shots, try this grip strengthening exercise:

Grip Exercise -Wrist and Hand Rotation with Club
  1. With your arm extended, hold a golf club by the grip end, pointing the clubhead up to the sky.
  2. Slowly rotate your wrist so that the club drops parallel to the ground.  Hold position for a moment and return to start position.
  3. Slowly rotate your wrist to the opposite direction.
  4. Repeat this exercise for 8 to 10 repetitions.
When and How to Hinge Your Wrists

Wrist hinge should happen naturally in the golf swing. If your grip is in a neutral position,the wrists will be able to fully hinge as you swing the club back to the top. There is no exact spot where you are supposed to hinge your wrists. Some players set their wrists very early in the swing and others create the hinge later in the swing. Most high- handicappers go wrong when they have no wrist hinge and have to end up hinging their elbows instead to get the club to the top.

  1. Set-up in your normal golf stance.
  2. Swing the club back and let the weight of the club hinge the wrists naturally.
  3. At about the halfway back point in your swing, your club and forearms should form a right-angle.

A new way to practice: Cardiogolf video series includes drills and exercises to help golfers of all levels improve their swing technique and get some exercise at the same time. Click here to see a New Way to Practice.

Click here to see my favorite training aide. 

Follow my blog at http://www.kpjgolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
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For more information visit http://cardiogolf.com

Cross Training for Golfers

Most country clubs are closed on Mondays to give the staff a rest and do golf course maintenance. So Mondays are a good day to do your cross training. The principle of cross training for golfers is to improve mobility, flexibility, stability, balance, strength, endurance, and power to help create a  profienct swing. Cross training is something other than swinging the golf club. 

Karen’s Class Schedule

The repetitive nature of the golf swing can lead to muscle imbalances, sore joints and muscles and injury.  When you swing at a ball, the body is continually replicating the same movement with force that can lead  to developing a series of opposing strengths and weaknesses.

For this reason it is important to cross-train and do exercises that help balance out your muscles. But not just any exercises: you need to do balancing exercises.

According to Robin Long, Pilates expert, imbalances often go unnoticed, and therefore un-corrected, because many traditional exercise regimens don’t incorporate single-side exercises. Many times our stronger side does the majority of the work in a given exercise and we don’t even know it. Consequently, our stronger side gets stronger and our weaker side gets weaker.  In Pilates, you will do a variety of single-side exercises where you can control the amount of repetitions and resistance to balance the opposing side.

Pilates uses controlled movements, focusing on your core muscles to build body strength, flexibility and endurance. It’s a total body conditioning routine to help you strengthen, lengthen and tone muscles without high impact movements.  It is a perfect regimen for golfers.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certified Pilates Instructor Karen Palacios-Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your fitnesslevel or golf game to the next level.

Karen leads various Pilates classes to help you strengthen, lengthen and tone your muscles. Classes combine Pilates Reformers, Pilates Springboards and Cross Core Trainers for a total body workout.

Karen will also design an individualized fitness and or golf-specific workouts for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.

Visit 15toFit.com to see schedule and sign up.  

Click here to see my favorite training aide. 

Follow my blog at http://www.kpjgolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
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For more information visit http://cardiogolf.com

Cardiogolf Plank and Putt Challenge

Click here to download the FREE Cardiogolf E-Book to learn how to warm up before your round of golf. 

Welcome to the Cardiogolf Plank and Putt Challenge that will help you get strong in your core and shave strokes off your score.  Simply follow along as I take you through a variety of plank exercises and putting drills.

Although putting may not seem like an athletic movement, you actually need to be strong in your arms, shoulders, core and legs to make your putting stroke smooth and natural.  Click here to read more.  

Try this Pilates and Putting Drill.

When you are strong in your core and hips it is easier to stay in a bent over position and keep the lower body stable.  When you are strong in your core, your muscles protect your low back from long hours of putting practice.

When you are strong and flexible in your shoulders, arms and neck, it is easier to stay relaxed with the upper body and keep the head steady during the putting strong.

When you are strong in your arms and hands, it is easier to have a lighter more relaxed grip to stroke the putt more smoothly.

When you are stronger and more flexible, it is easier to have longer more fluid putting motion. If you are weak and inflexible, your putting stroke will be short and choppy.   You get the picture: stronger and fitter is better.

Classic Plank

Planks help strengthen the core, chest, wrists, biceps, triceps, spine and shoulders.  All the same muscles that are needed in putting.  Although putting does not require strength, you need those muscles to be equally strong, otherwise dominate muscles will take over and cause the stroke to be uneven or choppy.  Planks help create strength equally in all those muscles so that your putting stroke can be smooth .

Plank
  1. Assume a push-up position.
  2. Your hands should be under your shoulders with your arms straight and strong.
  3. Keep your neck, spine and hips in alignment as you pull your abdominals muscles in and up.
  4. Squeeze your glute muscles and inner thighs as you hold the position.
  5. Hold for 1to 15 seconds working up to holding the plank for 1 minute.
  6. Repeat for 2 to 3 sets.

Click here to see my favorite training aide. 

Follow my blog at http://www.kpjgolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
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For more information visit http://cardiogolf.com

I teach Golf and Pilates. I am a LPGA Master Professional and Certified Personal and Pilates Trainer