Cardiogolf-Back Arm Only Drill

In the backswing, the back or trail arm,  the right arm for a right-handed golfer, sets the club at the top of the swing. Ideally your back arm will form 90- angle in your elbow. As your downswing begins, the back  arm drops to your side, and stays close to your body. The angle in the back elbow may even get more narrow as you maintain the wrist angle.

If your back arm or trail arm goes away from your body as you initiate the downswing and you widen the angle in your elbow and wrist, you will lose power and the clubface will be out of position.

Back Arm Only Drill
  • Hold a club with only your trail arm.
  • Set up in your golf stance and place your other hand on your hip or behind your back.
  • Swing the club to the top so that the trail arm forms a 90-degree angle.
  • Initiate your downswing with the lower body as your trail arm drops closer to your body.
  • The elbow remains bent until you rotate your forearm to square the clubface at impact.
  • Follow-through so that the club hits you between your neck and shoulder to finish.
  • Repeat motion slowly for 8 to 10 repetitions.

This drill can be done with or without hitting a ball. This is an isometric exercise that will not only train the proper movement but will tone muscles in the hips, shoulders and chest.

Cardiogolf-The ‘Shake Hands’ Drill

“The best psychologist in the world is a square clubface at impact” – Ben Hogan

To be a consistent ball striker, you should strive to swing with a square clubface at all times, unless, of course, you are trying to intentionally curve the ball. Golf is a hard enough game hitting the ball straight, let alone fighting an open or closed clubface at impact.

With a correct grip, your hand and wrist should rotate the clubhead so it stays square to the body throughout the swing. When the club is parallel to the ground, the toe of the club will point up. This is a square clubface. The palm of your right hand and the back of your left hand (if you are right-handed) should end up in what we instructors call the “shake hands” position. As you follow through, again the hands and wrists rotate so that when the club is parallel to the ground once again the toe of the club will point up.

Shake Hands Drill

  1. Check the halfway position in your golf swing and strive to keep the clubface square.
  2. Stop at this position frequently to check clubface.

Warm Up Your Swing for Better Scores

I recommend every workout session (and every round of golf you play) starts here with the Cardiogolf warm-up routine.

What many golfers think of warming up is a few casual stretches before heading to the practice range or first tee. However, warming up is more critically important than that, and literally is (or should be) a mindful process. The purpose of a proper warm up is to increase muscle temperature, which increases blood flow to bring needed oxygen to activate muscles and joints.

Although static stretching is recommended before any physical activity, it is only one component in the process of warming up, a process that should be completed even before a few practice drives or putts. Before a proper warm- up, your body is not ready to hit full shots, and putting on the practice green is not active enough to increase muscle temperature.

There are two types of warm-ups: active and general. Active warm-ups can be general or golf specific. You should incorporate an active warm-up before you stretch specifically for golf. A general warm-up incorporates large muscles of the upper and lower body, and requires you to move at a brisk pace for 5 to 10 minutes to elevate your heart rate. For younger players the ideal is to break a sweat; for older golfers, it’s to become slightly winded. Recommended activities include walking, jogging, jumping jacks, jump rope or anything that will increase your heart rate.

After completing a general warm-up, you are then ready to proceed to the golf specific warm-up phase. This is also known as movement rehearsal. You are literally duplicating or rehearsing the moves used in the golf swing. Research has revealed that if you warm up specifically for the movement you will be performing, you will be much more effective than others doing the same activity but who only do general stretches.

The great thing about this routine is that it will warm you up, it is specific for golf, and if you did it every day you could increase your flexibility. It starts by warming up the lower body; then moves into the core, which includes back, abs and chest; and finishes with loosening your shoulders, arms, wrists and hands.

Congratulations on completing the Cardiogolf/Orange Whip 1000 Practice Swing Challenge!

 To get your own Orange Whip trainer visit and enter the promo code CARDIOGOLF to receive a $10 discount.

The challenge is straightforward-simply make 1000 practice swings with your Orange Whip Trainer over the next 30 days to improve your swing technique and increase clubhead speed.

Congratulations on completing the Cardiogolf/Orange Whip 1000 Practice Swing Challenge! Almost everyone in challenge that I have talked to has seen improvement in the rhythm, tempo and range of motion of their golf swings.

In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or putting for 5 minutes everyday will get you playing better than practicing for two or three hours once a week. First of all, it is always hard to find big chunks of time to beat balls on the driving range.  Secondly, the long practice sessions usually lead to fatigued swings and ingrained bad habits.

There is something to be said about the momentum of taking small daily steps towards a goal that is cumulatively better than taking big steps with less frequency.

Practice something about your game everyday.

Congratulations! You  have completed over 900 swings over the course of a month. The amount is not the point, the point is to be consistent with your practice; take a few minutes out of your day to work on your golf swing and get some exercise.

Click here to start the Challenge again!

Introducing the New Golf Gym 23″ Shortee Training Club

Introducing the New GolfGym 23″ Shortee Training Club. Great for indoor swing training and off-season conditioning.

Professional golfers know the importance of athletic development for golf. As a recreational, you may not have the time to train like an elite athlete, but by simply adding a few swing drills into your daily routine, you can dramatically improve your game.  And you don’t have to go to the golf course or driving range, you can do these exercises at home.

My friends at GolfGym were inspired by my Cardiogolf program and designed the New GolfGym 23″ Shortee Training Club for my students to practice indoors just like I do in Cardiogolf.

In Cardiogolf class, I use short practice clubs to do exercises and swing drills.  The club is short for a couple of reasons:

  • the short club is easy to swing indoors without hitting the walls or ceilings
  • the clubhead is closer to your hands, so it is easy to monitor the clubface and learn how to square the face at impact
  • since you are not hitting balls with the short club, there is no judgement of where the ball goes, so you can work on your technique without getting frustrated
  • the club is lighter than a regular club, so you can learn to swing the club faster to develop clubhead speed

Making practice swings will not only tone your muscle and burn some calories, but the act of swinging over and over again can help you improve your swing technique and improve muscular endurance.

Our practice swings are usually smoother, longer and more on-plane with better tempo than our real swings.  As you make practice swings, you can focus on making certain motions to improve technique such as making a fuller shoulder turn, keeping your spine angle throughout the swing and shifting your weight correctly.

As you make practice swings, you can swing faster than you usually do to help you get used to swinging faster to improve clubhead speed. As you make practice swings, you can work on certain moves in your swing without worrying where the ball is going.

A few things to think about while you are making your practice swings…

  • Look down at where a ball would be and try to simulate hitting a ball as much as possible
  • Work on your swing fundamentals.  Monitor your posture, alignment, ball position and grip to make sure they are correct
  • Keep your head level throughout your swing
  • Complete each practice swing by holding your finish for a moment, as if you were watching your ball fly down the fairway
  • Imagine the perfect golf shot as you swing
  • Finish in balance
  • Start each swing from the beginning; don’t swing back and forth continuously
  • Make each swing as if you were hitting a real shot

Click here to order your own New GolfGym 23″ Shortee Training Club.

LPGA Master Professional & AAFA Certified Fitness Trainer