Tag Archives: Core

Cross Training for Golfers

Most country clubs are closed on Mondays to give the staff a rest and do golf course maintenance. So Mondays are a good day to do your cross training. The principle of cross training for golfers is to improve mobility, flexibility, stability, balance, strength, endurance, and power to help create a  profienct swing. Cross training is something other than swinging the golf club. 

Karen’s Class Schedule

The repetitive nature of the golf swing can lead to muscle imbalances, sore joints and muscles and injury.  When you swing at a ball, the body is continually replicating the same movement with force that can lead  to developing a series of opposing strengths and weaknesses.

For this reason it is important to cross-train and do exercises that help balance out your muscles. But not just any exercises: you need to do balancing exercises.

According to Robin Long, Pilates expert, imbalances often go unnoticed, and therefore un-corrected, because many traditional exercise regimens don’t incorporate single-side exercises. Many times our stronger side does the majority of the work in a given exercise and we don’t even know it. Consequently, our stronger side gets stronger and our weaker side gets weaker.  In Pilates, you will do a variety of single-side exercises where you can control the amount of repetitions and resistance to balance the opposing side.

Pilates uses controlled movements, focusing on your core muscles to build body strength, flexibility and endurance. It’s a total body conditioning routine to help you strengthen, lengthen and tone muscles without high impact movements.  It is a perfect regimen for golfers.

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 fitnesslevel or golf game to the next level.

Karen leads various Pilates classes to help you strengthen, lengthen and tone your muscles. Classes combine Pilates Reformers, Pilates Springboards and Cross Core Trainers for a total body workout.

Karen will also design an individualized fitness and or golf-specific workouts 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.

Visit 15toFit.com to see schedule and sign up.  

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

Cardiogolf Plank and Putt Challenge

Click here to download the FREE Cardiogolf E-Book to learn how to warm up before your round of golf. 

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.  

Try this Pilates and Putting Drill.

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.

Classic Plank

Planks help strengthen the core, chest, wrists, biceps, triceps, spine and shoulders.  All the same muscles that are needed in putting.  Although putting does not require strength, you need those muscles to be equally strong, otherwise dominate muscles will take over and cause the stroke to be uneven or choppy.  Planks help create strength equally in all those muscles so that your putting stroke can be smooth .

Plank
  1. Assume a push-up position.
  2. Your hands should be under your shoulders with your arms straight and strong.
  3. Keep your neck, spine and hips in alignment as you pull your abdominals muscles in and up.
  4. Squeeze your glute muscles and inner thighs as you hold the position.
  5. Hold for 1to 15 seconds working up to holding the plank for 1 minute.
  6. Repeat for 2 to 3 sets.

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

Cardiogolf-Stablize Your Core-Alternate All Fours

The golf swing can be very forceful on the back, often missed-hit shots or out of sequence golf swings can lead to injury. One way to prevent injury is to improve core strength and hip flexibility. This exercise can help strengthen core strength and help improve hip flexibility.

The Alternate All Fours exercise will strengthen your lower back and core muscles to protect you from injury.

  1. Get down on all fours. Lift one leg and the opposite arm off the floor.
  2. Inhale as you extend your leg and arm so that they are parallel to the ground. Exhale as you return to the start position.
  3. Repeat motion on opposite leg and arm.
  4. Alternate lifting arms and legs as you breathe.
  5. Do 8 to 10 repetition on each side.

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-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.
Putting Fundamentals

There are many different putting styles and techniques, but most good putters always keep the putter head accelerating towards the target.  You want to avoid poking or stopping the clubhead as the putter strikes the ball.

One way to do this is to keep the handle moving towards the target.  Leading with the handle will help you strike the ball with a square face and solid hit.

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