Tag Archives: Shoulders

Improve Your Golf/Fitness with the Cardiogolf ‘Shake Hands’ Drill

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

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Watch Karen Palacios-Jansen,LPGA Teaching Professional, demonstrate one of the drills from Cardiogolf class, called ‘Shake Hands’ drill.

 

“The best psychologist in the world is a square clubface at impact” – Ben Hogan

To be a consistent ball striker, you should strive to swing with a square clubface at all times, unless, of course, you are trying to intentionally curve the ball. Golf is a hard enough game hitting the ball straight, let alone fighting an open or closed clubface at impact.

With a correct grip, your hand and wrist should rotate the clubhead so it stays square to the body throughout the swing. When the club is parallel to the ground, the toe of the club will point up. This is a square clubface. The palm of your right hand and the back of your left hand (if you are right-handed) should end up in what we instructors call the “shake hands” position. As you follow through, again the hands and wrists rotate so that when the club is parallel to the ground once again the toe of the club will point up.

Shake Hands Drill
  • Check the halfway position in your golf swing and strive to keep the clubface square.
  • Stop at this position frequently to check clubface.

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

Follow my blog at Cardiogolf
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For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Exercise 017

CARDIOGOLF CHALLENGE with LPGA Women’s Golf Network

TAKE THE CARDIO GOLF CHALLENGE
Combine your fitness and golf goals with these simple and effective moves.

Practicing at the range is the best way to improve your game, but if you have a swing fault, adding more repetitions will cause you to ingrain those troublesome issues into your muscle memory.

Cardiogolf, is a program designed to give you a battery of exercises to improve your body movement and swing technique. By consistently, repeating golf swing exercises without the judgement of where the ball is going, you can accelerate your improvement on the golf course.

As an added bonus, these moves will also help you work towards your fitness goals and improve your posture. Add these movements to your practice regimen until they appear in your swing comfortably and naturally for you on the golf course by taking the #CardioGolfChallenge –

Visit LPGA Women’s Network for more information.

As golfers, we spend a lot of time hunched over, so it’s important to do stretches that elongate the spine to counterbalance the ill-effects of being hunched over for long periods of time.

Today’s move-

Karen Jansen- Elongate Stretch

 Elongate Stretch

  1. Stand in a shoulder width stance with your arms hanging down in front of you.
  2. Roll your shoulders back and down. Then interlace your fingers.
  3. Inhale as you stretch your arms above your head, keeping your arms straight but not locking the elbows. Avoid arching your back.
  4. Hold for an inhale and then exhale release and return to the start position.
  5. Repeat 3 to for times.

Click here to see my favorite training aid. 

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

Clothes provided by Nike Golf-#NikeGolfClub

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

 

CARDIOGOLF CHALLENGE with LPGA Women’s Golf Network

TAKE THE CARDIO GOLF CHALLENGE

Combine your fitness and golf goals with these simple and effective moves.

Practicing at the range is the best way to improve your game, but if you have a swing fault, adding more repetitions will cause you to ingrain those troublesome issues into your muscle memory.

Cardiogolf, is a program designed to give you a battery of exercises to improve your body movement and swing technique. By consistently, repeating golf swing exercises without the judgement of where the ball is going, you can accelerate your improvement on the golf course.

As an added bonus, these moves will also help you work towards your fitness goals and improve your posture. Add these movements to your practice regimen until they appear in your swing comfortably and naturally for you on the golf course by taking the #CardioGolfChallenge –

Visit LPGA Women’s Network for more information.

Today’s move-

Lunge exercises are a wonderful way to add strength and firmness in your lower body.  The twisting move also teaches you to rotate over the resistance of your lower body, a movement you need in the golf swing.

Forward Lunge and Twist

  1. Keep your arms parallel to the ground.
  2. As you lunge forward, simultaneously rotate your torso to each side and hold position for a moment.
  3. Return to the start position and repeat on the opposite leg.
  4. Do 8 to 10 repetitions on each side.

Click here to see my favorite training aide. 

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

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf 5-Minute Golf and Fitness Break-Clean and Press for Better Swing Movement

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

This is your Cardiogolf 5-Minute Golf and Fitness Break where we work our golf games and get into shape at the same time.

Practice something about your game everyday. #CardioGolfChallenge

The clean and press may sound like an Olympic lifting competition exercise. Many golfers may not consider this exercise because it sounds too complex or explosive. However, the clean and press exercise, if performed correctly, is the same movement pattern that is needed in the golf swing, so it can help you rehearse the movement you need to create power in your swing.

The clean and press helps improve strength in your shoulders, core and legs to help create power in your swing.  It is also a full body exercise that can also help improve cardiovascular and muscular endurance to increase your stamina.

Do the Cardiogolf Pre-Round Warm Up Routine.

Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching Professionals, demonstrate this exercise.

Clean and Press
  1. Stand in a shoulder width stance holding a small to medium weight in one hand.
  2. Lower your rear-end backwards towards the floor as you lower the weight to the ground while maintaining a straight back.  Keep your abdominal muscles pulled in to protect your back.
  3. Try to lower your thighs parallel to the ground.
  4. Quickly and smoothly bend your arm so the weight is shoulder height, then stand up as you press the weight over your head, extending your hips .
  5. Do 8 to 10 repetitions.

Click here to see my favorite training aid. 

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

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Exercise 002

 

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.

 

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