Tag Archives: Hips

Improve Your Golf Swing and Your Fitness with Cardiogolf-Lunge with Knee Drive

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This exercise increases hip and hamstring strength. It will also challenge your balance, so you can create more clubhead speed and distance.

Lunge with Knee Drive
  1. Lunge forward with one leg.
  2. Drive opposite knee towards your chest, maintaining your balance.
  3. Return to start position and repeat same motion.
  4. Do 8 to 10 repetitions on one leg and then repeat on opposite leg.
    To advance exercise, add speed.

My friends at GolfGym were inspired by my Cardiogolf program and designed the New GolfGym 23″ Shortee Training Club for my students to practice indoors just like I do in Cardiogolf.

Practice something about your game everyday. #CardioGolfChallenge

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Cardiogolf Exercise 015

GET DOWN TO THE SIDE FOR BETTER WEIGHT SHIFT

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

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.

This exercise conditions 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.

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Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Visit Cardiogolf.com for more information.

Click here to see my favorite training aide. 

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QUICK AND EASY WARM UP EXERCISE TO AVOID THOSE BIG NUMBERS ON THE GOLF COURSE

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Click here to see my favorite training aide. 

Why Warm Up ?

For many of us, we used to be able to hop out of the car, go straight to the first tee and rip a drive down the middle of the fairway. Now by skipping a warm-up before a round of golf may mean it takes us 4 or 5 holes before you loosen up and gain your form and by that time your score may already be ruined. Here is a quick and easy pre-round warm-up exercise to help you avoid those big numbers on the scorecard.

The point of a warm up is to elevate your heart rate to get your blood flowing to warm muscles so they are loose and supple to make it is easier to swing. You can do this warm-up at your house before your round of golf, if you don’t have a long drive to the golf course or on the driving range. Don’t be embarrassed to do the routine, it couldn’t more humiliating than topping your drive off the first tee.

There are many ways to warm-up like jogging, doing jumping jacks or even taking practice swings, but this exercise targets golf-specific muscles.

Golf-Specific Warm Up Exercise

Click here to view video -https://youtu.be/EBV2FGIRIKc

Your ability to rotate your shoulders, torso and hips around your spine determines how much clubhead speed you create in your golf swing.  Spinal mobility decreases with age.  Lack of spinal mobility is associated with poor posture and restricts your shoulder and torso turn in the golf swing.

Adding rotational exercises into your daily routine, especially before you warm up, can facilitate a more effective turn and help you increase clubhead speed for more distance.  And who doesn’t want distance?

Standing Hip Wraps

  1. Stand in a shoulder width stance with your arms by your side.
  2. Keeping your lower body relatively stable, slowly begin to rotate your upper body side to side.
  3. As you warm up, increase the size and speed of the rotation.
  4. Let your arms hang naturally and wrap around your hips
  5. Alternate rotating rotating side to side for 8 to 10 repetitions on both sides.

Visit Cardiogolf.com for more information.

Order the Cardiogolf Video Series

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Visit Cardiogolf.com for more information.

Click here to see my favorite training aide. 

Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf 
For more information visit Cardiogolf.com

#NikeGolfClub

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.