Category Archives: Cardiogolf Daily Dose

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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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.

Click here to see my favorite training aide. 

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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/
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For more information visit http://cardiogolf.com

Get Down to the Side for Better Weight Shift

Your ability to create power comes from the ground up; from your feet, through your legs all the way to your arms and finally to the club.  You need to load your weight into your back leg and then transfer that load to the front leg as your arms fling through the shot.

You need to able to take your muscles through their full range of motion, so you need to have strong, flexible hips and legs.

To shift your weight from side to side quickly and efficiently, your adductors, hips, legs and feet initiate your downswing and weight shift.

These exercises condition your muscles used to create a powerful weight shift.

Side Lunge
  • Start with feet shoulder width apart.
  • Lunge to the side with your right foot, keeping your toes forward and your feet flat.
  • Squat through your right hip while keeping your left leg straight.
  • Squat as low as possible, holding this position for 2 seconds.
  • Push back to the starting position and repeat on the opposite side.
  • Do 8 to 10 repetitions.
Pilates Side Lunge Series

Side Lunge with Ball

Burn Your Obliques to Fire Up Your Swing

In the golf swing, you need to be able to do a combination of side flexion (frontal plane movement or side to side motion) and rotation (transverse plane or rotational movement) in your core to wind up your torso to create power.

Your obliques, along with erector spinae and abdominals are responsible for side flexion or lateral movement in your golf swing.   If you have limited range of motion in any of these areas, then it is difficult to create the positions needed to get power.  Although it is not necessary to know exactly what anatomy is used in the golf swing to play your best, having some awareness of what muscles are used can help you prepare your body to move at its best.

Having weak or tight oblique muscles could lead to swing flaws.  Having an awareness of how to activate those muscles could help you move and swing better.

This side to side Pilates inspired exercise is one of many dynamic exercises that I incorporate into the Cardiogolf Pre-Round Warm-Up Routine that can help you increase your core temperature, prepare your nervous system for performing the golf swing, and strengthen your body.  If you incorporate this exercise into your daily routine, you could strengthen those muscles and fire up your swing. Click here to download the Cardiogolf Pre-Round Warm-Up for FREE.

Modified Side to Side with Golf Club

  • Hold a golf club across your body with your palms facing down.
  • Lift the club up in the air, so that your arms are extended.
  • To prepare inhale, as you straighten your back, pull your abdominals muscles in and anchor hips down.
  • Inhale, reach arms higher, exhale, lean to the right side, inhale, pull yourself back up and return to the center.
  • Inhale, reach arms higher, exhale lean to the left side, inhale,  pull yourself back up and return to the center.
  • Repeat motion on each side for 8 to 10 repetitions.

Keep hips anchored so that you feel a slight burn or tug in your obliques as you lean to the side.