Watch Karen Palacios-Jansen,LPGA Teaching Professional, demonstrate one of the drills from Cardiogolf class, called ‘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
Check the halfway position in your golf swing and strive to keep the clubface square.
Stop at this position frequently to check clubface.
This exercise will help you improve your flexibility to increase your range of motion and make a better swing. Try this flexibility exercise that targets arms, shoulders, obliques and core muscles.
To play golf at your full potential you must be able to possess the ability to rotate almost every joint in your body to its functional capacity. If there are restrictions in the shoulders, torso, pelvis or hips, there will be compensations somewhere else in the musculoskeletal system, which results in faults in the golf swing and possible injury to joints and muscles.
Flexibility and mobility are the body’s foundation to developing optimal fitness. You need to be able to move all your joints and muscles through their full range of motion to develop strength, stability, coordination and balance.
If you have an restrictions in your flexibility or mobility in your joints or muscles, the links of the chain between your muscles and joints will break leading to compensations and weaknesses in your movement. Weaknesses and poor movements caused by this break in the kinetic chain can cause poor performance or even injury.
Today’s workout is a modified Pilates routine. I have taken simple stretches and combined them with Pilates’ breathing to target muscles used in the golf swing. Although Pilates have been in the mainstream of general fitness for a few years now, golfers are just starting to consider this discipline to help them improve their golf games. Pilates help improve flexibility, concentration and body control. Breathing is an integral part of Pilates, so you will want to concentrate on your breathing as you do all the exercises. These exercises are more dynamic than static stretching because you will be breathing more deeply.
I recommend that you take a Pilates class, sometime in the future, if you haven’t done so, to learn proper breathing. Learning proper breath control can assist you on the golf course to not only improve your concentration, but also to energize your swing.
Always begin with the Cardiogolf pre-round warm-up routine before doing this or any of the exercise routines.
Par Level: 10 minutes – Do routine one time Birdie Level: 20 minutes – Repeat routine twice Eagle Level: 30 minutes – Repeat routine three times
Modified Pilates Routine for Golf
Pilates exercises lengthen, strengthen, balance and align muscles and joints without adding bulk. Pilates can help golfers elongate muscles for a smoother, longer swing.
Breathing is an integral part of both Pilates and golf. Breathing keeps oxygen circulating, increasing stamina, and when executed properly, strengthens the deep abdominal muscles that support the lower back.
There are specific breathing directions for Pilates exercises. To breathe for Pilates, you inhale through your nose filling your abdomen completely with air, then exhale through your mouth, as you deepen your abdominal muscles, releasing all the air and tightening your core. This type of breathing helps you perform the exercises to elongate muscles. Practicing this type of breathing on a daily basis can also relieve stress and expand lung capacity.
Directions: After you have performed the Cardiogolf pre-round warmup routine, perform each exercise in this routine by holding the position as you exhale and inhale for 10 counts. These exercises are more dynamic than static stretching because you focus on breathing more deeply.
Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certfied Pilates Instructor Karen Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level.
Karen will design an individualized golf-specific workout program 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.
Five Session Package Includes:
(2) Pilates Reformer Sessions to improve overall strength, flexibility, coordinaCon, balance and to help prevent injury
(2) Cardiogolf Sessions with drills to improve swing technique and lower your scores
(1) Fitness Screen and Golf Swing Assessment