If you don’t have adequate hamstring length you will not be able to bend forward while keeping your spine straight. If you have normal hamstring length you will be able to bend the trunk at least 50 degrees. If you don’t have adequate hamstring length you will not be able to bend forward while keeping your spine straight. This exercise will help you lengthen your hamstrings to improve your flexibility.
Hamstring Stretch on the Floor
Stand stand with your feet together.
Put one hand behind your back. Hold the other arm out like a waiter serving food and bend forward with knees and spine straight.
A slice (when the ball curves left to right for a right-handed golfer), in golf, is one of the most common swing ailments. The slice most commonly occurs when the clubface is open relative to the swing path and/or when the swing follows an “out to in” or “over the top” swing path. The shoulders are open to the target line at the moment of impact as in the photo to the far left.
Many times a slicer opens up the shoulders too quickly on the downswing causing the clubhead to tip over and cut across the intended target line. This path, of ‘outside to in’, combined with an open clubface at impact will cause the ball to spin from left to right.
To counter this move, try hitting some shots with a closed stance.
Place a club or alignment stick on the ground to represent your target line.
Set up to hit a normal shot where your stance is ‘square’ to the target line as in the middle photo.
Slide your right foot back, so that the toe of the right foot is in line with the heel of the left foot (for the right-handed golfer), thus closing your stance, as in the far right photo.
Swing normally and hit a shot.
Closing your stance will do a couple of things:
It will help you create a more powerful turn.
A closed stance will help the club path to stay more on line or even a little inside the line so that you can rotate the clubface through impact and hit a shot with more ‘right to left’ spin.
Off-Course Golf Fitness Tip-Neck Rotators
Neck Side Flexion
The Side Neck Flexion exercise will improve range of motion in your neck and shoulder area.
Stand or sit on an exercise ball or chair with straight posture.
Slowly side bend your neck to the right bringing your ear toward your shoulder as far as you can, hold position for a moment and return to the start position
Repeat motion on opposite side.
Alternate bending your neck side to side for 8 to 10 repetitions on both sides.
The challenge is straightforward-simply make 1000 practice swings, 30 swings a day, during the month to improve your swing technique and increase clubhead speed. You don’t need to go to the driving range or golf course, you can simply make practice swings in your garage or living room at home a few minutes a day (just make sure that you don’t whack the ceiling or walls!)
Off-Course Fitness Tip–Half Kneeling Rotation: Test flexibility between upper and lower body
This test measures the overall flexibility between your upper and lower body, along with your core stability. Having good separation between your upper and lower body facilitates greater speed and power in your golf swing. Limited separation can result in a number of swing faults including too much lateral movement (sway or slide) and loss of posture.
On-Course Golf Tip-
Alignment is the easiest fundamental to work on, and probably one of the most neglected principles of golf. A good shot is useless unless it is going toward your intended target.
First, you align the clubface square to your target line, and then you align your body. One of the biggest mistakes I see, as a teacher, is when people line up their body to the target first, then set the clubface down. This sequence usually makes people misalign their bodies, causing them to twist and turn inappropriately to get the ball to the target. Do not make the mistake that 90 percent of higher-handicappers do by not taking the time to align the body correctly.
The easiest and most effective way to practice your align correctly is to set-up in an alignment station.
Place a club or alignment rod down on the ground, pointing it parallel to your target.
With a secure grip and stepping forward with your back foot, set the clubface down behind the ball with the leading edge perpendicular to your target line.
Then set your front foot into position and adjust your back foot into place so that both are parallel to your target line.
Your feet, hips, knees, shoulders and even eye line should be parallel to your target line. Avoid aiming your body at the target.
This closes you off and promotes an inside-out swing or makes you hook the ball excessively. You may even come over the top on the downswing to pull the ball back towards your target.
Practice hitting to targets in an alignment station so you can teach yourself to aim correctly.
You don’t need to go to the driving range or golf course, you can simply make practice swings in your garage or living room at home a few minutes a day (just make sure that you don’t whack the ceiling or walls!)
If you don’t have enough room to swing a regular club, use the ‘Shortee Practice Training Club’ by GolfGym.
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.
Watch Karen Palacios-Jansen, LPGA Teaching Professional, demonstrate how to demonstrate this exercise.
In Cardiogolf, we do a variety of lunges in different planes of motion. The forward lunge works the muscles differently than the reverse and side lunge. All are good to help increase strength and mobility in lower lower body.
The Lunge and Twist exercise incorporates two important movements in the golf swing. Benefits of the lunge exercise include developing strength and stability in your lower body. The twisting part of the exercise teaches you to rotate over the resistance of your lower body just like what you need to do in the golf swing.
Lunge with Twist
Hold an exercise ball with both hands and extend your arms.
Lunge forwards with your left leg, keeping your arms parallel to the ground.
As you lunge, simultaneously rotate your torso to the right, keeping your arms parallel to the ground, hold position for a moment.
Return to the start position and repeat on the opposite leg.