Category Archives: Cardiogolf Daily Dose

Cardiogolf Plank and Putt Challenge-Unstable Surface

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.  

If you have ever had a sidehill, downhill or uphill lie, you may have noticed that you had to modify your stance and swing to compensate for the uneven surface. If your core strength or balance is under par, most likely you tense up on these surfaces, much like your body does when you step on an icy or slippery surface.  You are more prone to falling or getting injured because your body instantly is trying to protect you from falling.  If you tense up, you won’t be able to adapt to these different lies.  The stronger and more stable you are, the easier it is to hit shots on uneven lies.

If you are mastered planks on a stable surface, then you can advance to doing planks on an unstable surface to challenge your strength and balance even more.

Plank on Unstable Surface
  • Place forearms on the floor so you are in a plank position.
  • Place your feet on a small ball, balance board or unstable surface.
  • Keep shoulders in line with elbows and engage your core muscles, trying to keep you body in a straight line from head to toe.
  • Hold position for 10 seconds.
  • Repeat for 3 to 4 repetitions working up to holding plank for 30 to 40 seconds.

Try this Pilates and Putting Drill.

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

Cardiogolf Plank and Putt Challenge

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.

Plank with Leg Lift
  1. Assume a plank position with  weight on your forearms.
  2. Engage your core as you keep your body straight from head to heels.
  3. Raise your right leg and hold that position for 5 seconds.
  4. Lower your right leg and repeat on the left leg.
  5. Alternate back and forth for 3 to 4 repetitions.
Putting Basics

Every golfer has a chance to become an excellent putter.  It does not take extraordinary physical skill, strength or coordination.  You should try to become the become a great putter.  Improving my putting is always a goal of mine. Good putting skills allow you to make birdies when you hit greens in regulation and save par when you miss greens and don’t chip it close.

To become a great putter you just need to master a few basic fundamentals.  Although there are many different styles of putting, most great putters have a basic fundamentals in common.  If you are already a great putter, then continue to keep doing what you are doing.  But if you could use some help, try to incorporate some of these skills into your game.

The putting stroke can be a very individualistic  process for each person but within that there are certain fundamentals that all great putters have. Proper fundamentals will allow for the easiest possible way to achieve the correct feel and touch.

The first priority is to obtain the correct grip and posture.

The hands need to oppose each other while both thumbs should set strainght down the grip, so the grip sits up in the palm.  Although Phil Mickleson advocates that the grip should be more in the fingers.  He feels that this grip will help you release the putter head, while other pros think that the grip in the fingers will cause too much hand action.  So you will have to experiment for yourself. Try it both ways and see what works for you.  I personally teach that the grip should be in up in the palms, but who am I to argue with Phil Mickelson.  Like  I said, putting is very individualistic.

Here are some other keys:

1. Eyes over the line of the putt.

2. Square alignment with your eyes, shoulders, hips, feet and even forearms parallel to your target line.

3. Arms hang down naturally.

4. Weight slightly on your front leg.

5. Hands slightly pressed forward.

6. Relaxed and light grip pressure as well as softness in your arms and shoulders.

Try this Pilates and Putting Drill.

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

 

Cardiogolf Plank and Putt Challenge

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.

According to the National Strength and Conditioning Association static and dynamic conditioning of the core musculature is important in activities of daily living and in sport. Static strength in core muscles is necessary to stabilize and hold a particular body position while other parts of the body move independently.  In the the putting stroke, you want your core to be stable as your arms and legs move independently.

Side plank exercises help strengthen core muscles, especially the lateral muscles that help you do side flexion to help keep your core stable while you putt.

Side Plank
  1. Lie on your side on the floor. Stack your legs and feet on top of each other.
  2. Place your bottom forearm on the floor under your shoulder, bending from the elbow.
  3. Raise your hips until your body forms a straight line from head to toe like a plank.
  4. Hold the position for 10 seconds while you contract your abdominal muscles. Rest for 5 seconds.
  5. Repeat on the other side.
  6. Do 3 to 4 repetitions on each side.
Minimize Your Wrist Action in the Putting Stroke

To help control your distance and direction on the putting green, you will want to minimize your wrist action in the putting stroke.  Let your arms hang naturally as you rock your shoulders back and forth with no attempt to break the wrists.

Try this Pilates and Putting Drill.

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

 

Cardiogolf Plank and Putt Challenge

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.

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.

Planks

Planks are one of the best exercises to develop strength, not only in the core and hips but to develop upper body strength as well.  Planks are one of the best exercises to condition the core as well as help postural muscles, all important for the golf swing and putting stroke.

Basic Plank on Elbows

  1. Assume a push-up or plank position on the floor.
  2. Place your forearms  on the ground with your elbows aligned under your shoulders and your feet together.
  3. Tighten your core as you pull your abdominal muscles in and  relax your shoulders away from your ears.
  4. Align your neck, spine and hips in one line to form a plank.
  5. Hold position for 10 seconds.  Rest for 5 seconds
  6. Relax on your knees between each plank.
  7. Repeat plank exercise for 3 to 4 repetitions.
Putting

Good putters let the putter head swing naturally.  There is no attempt to manipulate the clubhead or direct the ball to the hole.  Simply let the putter swing back and forth in a pendulum motion.

 

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

Mid-Summer Shape Up

There is still plenty of summer and time left to play your best golf ever.  If  your game hasn’t improved as much as you wanted to this summer, try adding some golf-specific exercises into your daily routine to help you move better and swing more freely.

Power Exercises

Contrary to popular belief,  golf is an explosive sport. Like other explosive sports (football, track and field, tennis),  you start in a static position, then swing as fast as you can, in a matter of seconds,  to speeds of up to 100 mph.

The body needs to train to move explosively as well as change speeds rapidly and generate quick busts of motion in different directions. Here are a few examples of exercises that will help you do this.   These types of exercises may not look like what you do in a golf swing, but they use the same muscles and movement patterns used in the golf swing.

These exercises have you start in a static position, then move explosively while changing directions quickly, just like in the golf swing. Here are 6 exercises to help you build strength and speed.  Thanks to our model Cathy Vasto for demonstrating these exercises to help you develop explosive strength for golf.

  1. Skating Cross Backs
  2. Jump Squats
  3. Slide and Glide
  4. Modified Kettle Bell Swings
  5. Modified Dips
  6. Modified Push-Ups

To learn how to do these and other golf-specific exercises sign up for my Golf-Fitness Package-Click here for more information.

Cathy Slide and jump squats 

Double Click on Image for Larger View Cathy slide and kettle bell swing Double Click on Image for Larger View Cathy dips and pushups Double Click on Image for Larger View

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