Category Archives: Energize Your Game

Spring Up Your Game-Chipping and Core Work

Although the task of chipping may not seem like a highly athletic activity, the more fit and athletic you are the smoother and more accurate you can chip.

Click here to view Karen’s chipping drill from Golf Channel Academy

In order to chip correctly, you need to bend from your hip sockets and hold your spine angle throughout the stroke.  If your core is weak and inflexible, then you will inevitably stand up through the shot and end up flipping at the ball with the wrists, without much control.  When your core is strong and flexible, you will be able to maintain your spine angle and control the distance with your body rotation-a much more reliable method of chipping than trying to scoop or flip the club with your hands.

Try this Chipping and Core Workout…

Warm up to activate golf muscles-

 

Push-ups to active core and improve upper body strength-

Bridge for core and glute strength-

Triangle Pose for consistency and to challenge your balance-

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. 

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Why Golfers Should Be Doing Core Strengthening Exercises

When most people think of exercise for golf, they think of doing a few stretches and maybe walking, to build endurance. Flexibility and endurance is important for golf, but these types of exercises don’t work on your core muscles; those muscles that are deep within your abdominals, back and hips.  Neglecting your core muscles can increase your chances of injury if you practice or play a lot of golf.  Due to the repetitive nature of the golf swing, you’ll end up over-using the wrong muscles risking injury.

The American College of Sports Medicine recommends that all adults do some sort of  functional fitness training — core-strengthening exercises that mimic everyday activities, such as bending and lifting — in addition to cardio conditioning.  For golfers, functional fitness should strengthen muscles used in the golf swing as well as mimic golf swing moves.

According to the ACSM ‘functional fitness training” is recommended for two or three days per week. Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities to improve physical function and prevent falls in older adults.

For golfers, functional fitness involves  integrating the demands of playing golf (not only walking or carrying a bag , but bending to tee up a ball, lunging to get in and out of bunkers, and balancing on unstable surfaces such as in sand or on a sidehill lie) and the movement patterns of the golf swing (rotation, stability, speed and balance).  The golfer is rotating almost every joint and muscle in the body as well as stretching through a full range of motion while maintaining balance along with speed, so you’ll want to incorporate exercises that require you to use several muscle groups in one fluid movement. This will strengthen and develop the muscles in the back, abdomen, pelvis, and hips, and promote stability and flexibility — all essential for swing the golf club more efficiently.

Check out these core exercises for golfers. 

 

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

 To get your own Orange Whip trainer visit www.OrangeWhipTrainer.com 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!

Cardiogolf/Orange Whip 1000 Practice Swing Challenge

To get your own Orange Whip trainer visit www.OrangeWhipTrainer.com 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.

Today

Just do it.  Sometimes you just have to bite the bullet and do things you don’t feel like doing.  It is easy to skip exercise because you are tired or you have other things to do, but don’t do it.  If you can’t do it every day, don’t punish yourself and give up. Just do it the next day. If you do 30 practice swings a day for 30 days, you’ll have done almost 1000 swings and be on your way to grooving a consistent swing.
Cardiogolf/Orange Whip 1000 Practice Swing Challenge

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.

You can do this on the driving range or golf course, or you can simply make practice swings in your garage or living room at home with the Orange Whip Trainer, a few minutes a day (just make sure that you don’t whack the ceiling or walls!)

Break it Down-make 30 practice swings a day for 30 days and you will have made 900 swings over the course of a month.  Okay, so it is not exactly a 1000 swings, but close enough (if you really want to get technical, you’ll have to take 33.3333 swing per day to reach 1000 practice swings).  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.
Take the challenge with me.  Post a note  on my Facebook page letting me know that you are up for the challenge.

Feel free to post pictures of yourselves practicing.  I will post reminders and more tips this month to help you achieve your goal of 1000 practice swings this month.

Cardiogolf/Orange Whip 1000 Practice Swing Challenge

 To get your own Orange Whip trainer visit www.OrangeWhipTrainer.com 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.

Today

Balance is important in the golf swing so that you can maintain your body angles throughout each phase of the swing. Doing balance exercises can improve your balance capabilities within your golf swing especially at higher speeds. If you have poor balance, you have to slow your swing speed down so you won’t lose your footing during your swing.

Practice finishing in balance as you do your practice swings today.

Cardiogolf/Orange Whip 1000 Practice Swing Challenge

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.

You can do this on the driving range or golf course, or you can simply make practice swings in your garage or living room at home with the Orange Whip Trainer, a few minutes a day (just make sure that you don’t whack the ceiling or walls!)

Break it Down-make 30 practice swings a day for 30 days and you will have made 900 swings over the course of a month.  Okay, so it is not exactly a 1000 swings, but close enough (if you really want to get technical, you’ll have to take 33.3333 swing per day to reach 1000 practice swings).  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.
Take the challenge with me.  Post a note  on my Facebook page letting me know that you are up for the challenge.

Feel free to post pictures of yourselves practicing.  I will post reminders and more tips this month to help you achieve your goal of 1000 practice swings this month.