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.

 

Cardiogolf Makes Appearance at National Golf Day

Cardiogolf makes appearance as WE ARE GOLF Celebrates National Golf Day’s 10th Anniversary on Capitol Hill

Record 175 Congressional Meetings, Nearly 200 Attendees from 35 U.S. States Showcase the Game’s Benefits in D.C.

(WASHINGTON, D.C.)WE ARE GOLF – a coalition of the game’s leading associations and industry partners – visited Capitol Hill for the 10th annual National Golf Day to discuss the game’s nearly $70 billion economic impact, $4 billion annual charitable impact, environmental value to local communities and fitness benefits. A record 175 Congressional meetings were scheduled and nearly 200 attendees from 35 U.S. states participated.

Industry leaders met with Members of Congress, the Executive Branch and Federal agencies to highlight the two million jobs impacted by golf and the nearly $4 billion raised for charitable causes through 143,000 philanthropic events annually. Throughout the day, participants shared stories about the game’s 15,000-plus diverse businesses, tax revenue creation, accessibility, tourism, ecological value and the fact that one in 75 U.S. jobs is impacted by the industry.

This year’s event also included Mike Davis, Executive Director of the United States Golf Association (USGA), the PGA TOUR’s Billy Hurley III, and Olympic gold medalist Dan Jansen.

National Golf Day featured a day-long exhibit in the Rayburn Foyer with live lessons for Congressional Members and staff from 2012 PGA Teacher of the Year Michael Breed, host of “The Golf Fix” on Golf Channel and LPGA Teaching Professional Karen Palacios-Jansen, founder of Cardiogolf, a golf-specific fitness system.

About WE ARE GOLF

WE ARE GOLF, created in 2010, is an industry coalition that communicates the economic, charitable and environmental impact of golf, as well the health and wellness benefits of the game and the affordability and accessibility of golf, to Members of Congress, the Executive Branch and regulatory agencies.  The goal of WE ARE GOLF is to ensure that laws and regulations that impact the golf industry are fair and appropriate to an industry that generates nearly $70 billion in economic impact annually, impacts close to two million American jobs and generates nearly $4 billion in charitable giving each year.

For more information, please visit www.wearegolf.org.

Roll Up for Better Golf Posture

Often golfers avoid fitness because they think they need to run or lift heavy weights.  But golf-fitness is not about getting big and bulky but more about getting your muscles and joints to go through full range of motion.

Which is why I suggest to my clients that they incorporate Pilates into their fitness routine. Pilates is a full body exercise system that works all muscles, it’s low impact, helps increase strength and stability and improves flexibility.

Running and lifting weights can help improve your fitness, but doing mobility exercises, like the one done in Pilates programs, can target chronically tight muscles to more effectively get your body to move and swing better.

In order to maintain a neutral spine throughout your swing, you will want to do exercises that move your lower spine and pelvis.  The following exercise is excellent to do that.

Spinal mobility decreases with age.  Lack of spinal mobility is associated with poor posture and may restrict your shoulder and torso turn in the golf swing.

Roll Up

The roll up helps to articulate or open the vertebra of your spine, stretching your back and strengthening your deep transverse abdominal muscles.

  1. Lie on your back on the floor with your legs straight and your arms over your head. Your spine in neutral position.
  2. Lift your arms overhead as you press your belly button into your spine.
  3. Reach your arms as you roll up articulating your spine one vertebrae at a time.
  4. Reverse the movement, rolling back down on the mat.
  5. Do 4 to 5 repetitions.

Benefits of this exercise include:

  • Spinal mobilization
  • Strengthens core muscles
  • Strengthens back

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certified Pilates Instructor Karen Palacios-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.

Cardiogolf Goes to Capitol Hill to Celebrate National Golf Day

Cardiogolf creator and  Vice-President of the LPGA T&CP  Karen Palacios-Jansen will be on  Capitol Hill Wednesday, April 25, 2017 along with other LPGA representatives evangelizing the sport of Golf for National Golf Day, hosted by, WE ARE GOLF, a coalition of golf’s leading organizations.

Karen will demonstrate her Cardiogolf program and how golf can be exercise.

Cardiogolf Class

Click here to learn about National Golf Day.

LPGA and other leading golf industry organizations will celebrate and promote golf’s contributions of nearly $4 billion annual charitable and economic impact  worldwide.

Olympic Gold Medalist Dan Jansen and the PGA TOUR’s Billy Hurley III will also attend National Golf Day’s 10th anniversary.

Dan Jansen an avid golfer and fitness professional, who holds an annual charity golf tournament to benefit the Dan Jansen Foundation,  will talk about the benefits that the game of golf has on health and wellness.  Billy Hurley III, a graduated from the U.S. Naval Academy in 2004 and former Naval officer will talk about how golf contributes to the military and their families.

Dan Jansen Celebrity Golf Classic
Billy Hurley III

Throughout the event, golf’s leaders and other special guests will discuss the game’s tax benefits to local communities and the impact the game has on the economy and charitable contributions.

Organizations include We Are Golf,  Club Managers Association of America, Golf Course Superintendents Association of America (GCSAA), Ladies Professional Golf Association, National Golf Course Owners Association, PGA of America (PGA), PGA TOUR, United States Golf Association, United States Golf Manufacturers Council, World Golf Foundation and others.

“Golf plays a significant role in stimulating our economy and is very accessible, with nine of 10 golfers playing public facilities,” says Congressman James E. Clyburn, Assistant Democratic Leader (D-SC). “National Golf Day is an opportunity for the industry to share golf’s many benefits with Congressional leaders in D.C.”

For more information visit WE ARE GOLF. 

I teach Golf and Pilates. I am a LPGA Master Professional and Certified Personal and Pilates Trainer