Tag Archives: Hips

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.

 

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Mobile Hips and Glutes For Better Golf

Your ability to shift your weight on the downswing is based on how mobile and strong your hips and glute muscles are.  Weakness here can lead to hanging back in the swing, not only causing mis-hits but preventing power as well.  Incorporating exercises that strengthen your lower body will provide you with a power base to hit solid shots.

Basic Bridge Exercise

  1. Lie on your back and bend your knees.
  2. Slowly raise your hips off of the ground, so that your torso and legs form a straight line, like a plank.
  3. Hold position for 10 to 15 seconds.
  4. Return to start position.
  5. Repeat for 8 to 10 repetitions.