V-Sit for Victory

The V-Sit exercise is an important exercise to help maintain and increase mobility in your core muscles. When core muscles are mobile, you will be able to rotate through full range of motion to increase length and power in your golf swing.

Add this exercise into your golf-specific workout routines to help increase functional strength, increase range of motion and help prevent injury.

V-Sit with Rotation

  • Sit on mat with your knees bent so that your trunk and legs form the letter ‘V’. Lean slightly back and keep your ankles and knees together and your feet touching the floor.
  • Hold a weight out to chest height.
  • Rotate your trunk while moving the weight to the outside of your right hip, then return to start position and then rotate the weight to the outside of your left hip.  Keep your abdominal muscles tight as you rotate the shoulders and trunk around the spine.
  • Inhale as you rotate to one side, then exhale as you return to start position and inhale as your rotate to the other side.
  • Alternate side to side for 8 to 10 repetitions.

To increase intensity, lift heels off the floor as you rotate weight from side to side.

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Ball Position for Solid Irons

Everything you do before you hit the ball determines the outcome of the shot. If you are inconsistent with your ball position at address, you will be inconsistent with your shots.

Ball position for short irons should be in the center of your stance. As you progress to longer clubs, move the ball a half of a rotation towards the target.

Here’s a quick tip to make sure that you position the ball correctly and consistently with irons.

Ball Position Drill 

  • Start with your 9-iron.  Set-up with your feet together so that the ball is directly in line with your sternum.  Take equal steps with both your back foot and front foot to shoulder width stance.  Ball position remains below your sternum in the middle of the stance.
  • This position will help you have a descending blow to the ball which is required for an iron. The clubhead will bottom out just after the ball and you’ll take a shallow divot.
  • Practice using this method to address the ball every swing and you will become more consistent with the ball position.
  • As you progress to longer clubs, move the ball a half of a rotation towards the target.

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Prime the Pump for Better Scores

I have gas leaf blower.  It never starts up right away. If it is cold outside or we haven’t used it in a while, we have to prime the pump and pull the cord a few times before it gets going.

Our body’s are the same way.  You need to loosen up a little bit before you swing full speed.  For most of us, it takes 4 or 5 holes to warm up before we get a flow with our swing and by that time your score may already be ruined.  If you had only ‘primed the pump’ or did a golf-specific warmup before you teed off, you could have avoided those big numbers the first few holes.

Click here to download the Free Cardiogolf Pre-Round Warm-Up Routine E-Book.

Check out the following routine that can be done at home or at the driving range to loosen muscles and rehearse golf swing movements.

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I Spotted Jason Day Doing Cardiogolf Drills

In this month’s Golf Digest Magazine, Jason Day gives some of his favorite golf tips to hit greens in regulation.  One of the tips is how to hit an uphill lie.  He practices by placing his front foot on a step to simulate an uphill lie, just like we do in Cardiogolf.

It is hard to practice uphill lies on the driving range because there aren’t any sloped lies, so the best way to practice is in the gym using a step to simulate the slope.

For the uphill lie, place your front foot on the step and angle your shoulders and hips the same as the slope.  You will feel like you have more weight on your back leg.  As you swing back, keep the flex in your back knee.  At the top of your swing, you will feel the weight on the inside of your back foot.  Where people go wrong is that they straighten their back leg, shifting their weight towards the target, the opposite of what you want to do.

On the downswing, follow the slope letting the clubhead swing up the slope not into it. Even though you won’t be able to follow-through completely, make sure you swing the club shaft so that it touches your shoulder on follow-through for a complete swing.

Do what Jason Day’s coach Col Swotten says, “follow the earth with your clubhead”.

PHOTO CREDIT-Golf Digest Magazine

 

Step Up to a Better Weight Shift

In order to create power on your downswing, you need to ‘get behind the ball’ at the top of your swing. This involves rotating your shoulders and hips away from the target, so the majority of your weight shifts to the back foot at the top of the swing. Once you have wound your body up behind the ball, then you can shift your weight towards the target and fling your arms to hit the ball. Where a lot of people go wrong is they never quite get the lateral motion towards the target on the downswing.  They either come over the top with upper body or hang back and use only hands and arms to hit the ball.

Ideally, you need a little lateral motion towards the target to get the weight set in motion towards the target and then let arms swing through to finish.

Here is a drill to help you learn how to sequence your downswing, will help you create more clubhead speed and power.

  • Set up in your golf posture with your feet together.
  • Make a backswing and stop at the top.
  • Lift your front foot and step it towards the target. Keep your head steady and maintain your balance.
  • Once your weight has shifted towards the target, swing your arms down and through to finish.
  • Return to the start position and repeat exercise.
  • Do 8 to 10 repetitions.

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

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

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