In Cardiogolf, we do a variety of lunges in different planes of motion. The Lunge with Rotation exercise works the muscles differently than other lunge variations. All are good to help increase strength and mobility in lower lower body.
Watch Karen Palacios-Jansen, LPGA Teaching Professional, demonstrate how to demonstrate this exercise.
The Lunge with Rotation 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 Rotation
Hold a club at both end with hands and extend your arms.
Lunge forwards with your right leg, keeping your knee aligned with your toes.
As you lunge, simultaneously sweep the club across to the side of the forward knee. Simulate a row motion.
Return to the start position and repeat on the opposite leg.
Karen Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.com. Karen’s website at www.kpjgolf.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.
When you play golf, you almost never have a completely flat lie on the golf course like you do at the practice range. It may be difficult to recreate those sidehill, downhill and uphill lies on the practice range, but you can do it at the gym or at home.
Simply taking practice swings with your stance at different levels can help prepare you for how it will feel on the golf course. Use a step or bench to simulate the uneven slope. This will not only help your swing technique but help you develop strength and balance as well.
Uphill and Downhill Lie Drill with Foot Lift
Simulate an uphill lie by placing your front foot on a step or bench.
Lean your weight slightly towards your back foot and hold a club or hand weight as if you were going to hit a shot.
Swing to the top and stop to make sure that your weight is loaded into your back leg.
Feel the weight on the inside of the back foot and keep the back knee slightly flexed.
Lift your front foot to balance on your back leg, hold for a moment, then set foot down again.
Congratulations on completing the Cardiogolf 1000 Practice Swing Challenge! Almost everyone in challenge that I have talked to has seen improvement in the rhythm, tempo and range of motion of their golf swings.
In my opinion, daily practice is the key to success towards any goal. Making 10 practice swings a day or putting for 5 minutes everyday will get you playing better than practicing for two or three hours once a week. First of all, it is always hard to find big chunks of time to beat balls on the driving range. Secondly, the long practice sessions usually lead to fatigued swings and ingrained bad habits.
There is something to be said about the momentum of taking small daily steps towards a goal that is cumulatively better than taking big steps with less frequency.
Practice something about your game everyday.
Congratulations! You have completed over 900 swings over the course of a month. 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. Have a party!