Tag Archives: Squats

Cardiogolf Daily Dose-Improve Your Squat, Improve Your Swing

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

You ability to squat will likely determine if you can maintain your spine angle throughout your swing.  If you are not strong enough to maintain your squat position, you may thrust your hips forward toward the ball at impact, thus pulling yourself out of the shot.

Squats are important for golf and overall strength in legs, glute muscles and core.

Squat Variation
  1. Stand in a shoulder width stance, using a golf club for balance.
  2. Squat down as you keep your arms extended out in front of you.
  3. Keep your spine relatively straight as you maintain your knees over your toes.
  4. Try to squat down so that your thighs are parallel to the ground.
  5. Return to the start position and repeat motion for 8 to 10 repetitions.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certfied Pilates Instructor Karen Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level.

Karen will design an individualized golf-specific workout program 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.

Five Session Package Includes:

(2) Pilates Reformer Sessions to improve overall strength, flexibility, coordinaCon, balance and to help prevent injury
(2) Cardiogolf Sessions with drills to improve swing technique and lower your scores
(1) Fitness Screen and Golf Swing Assessment

Package Price: $595.00

Get Started Today!

Click here to see my favorite training aide. 

 

Karen Palacios-Jansen is a LPGAClass 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.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

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Cardiogolf 5-Minute Golf and Fitness Break-Power Squats for More Distance

This is your Cardiogolf 5-Minute Golf and Fitness Break where we work on our golf game and exercise at same time.

In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or exercising  for 5 minutes everyday will get you playing better and in better shape than  exercising or practicing for two or three hours at a time, once a week or month. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range for hours.  Secondly, the long workouts and practice sessions usually lead to fatigued swings, injuries 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. #CardioGolfChallenge

One of the most important movements in golf is the squat position.  You set up in a squat position at address position maintain that squat throughout the swing until impact, then used the stored energy in your legs to push off the ground for speed and power.

Squats will help you increase strength and flexibility.  Leg strength and flexibility helps you transfer body weight onto the lead leg and to extend the hips up through impact.  This move creates a tremendous amount of force to help create power.

Do the Cardiogolf Pre-Round Warm Up Routine.

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

Power Squat
  1. Stand in a shoulder width stance holding a small to medium weight.
  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 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 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

One of the most important movements in golf is the squat position.  You set up in a squat position at address position and you want to maintain that squat throughout the swing.

To squat properly, you need leg strength.  Leg strength will also help you transfer body weight onto the lead leg and to extend the hips up through impact.  This move creates a tremendous amount of force to help create power.

So if you want power in your swing, you should be squatting everyday.

Squats

  1. Stand in a shoulder width stance holding a club in both hands.
  2. Raise your arms above your head (optional).
  3. Lower your rear-end backwards towards the floor as you maintain a straight back.
  4. Try to lower your thighs parallel to the ground.
  5. Slowing stand up and repeat.
  6. Do 8 to 10 repetitions.

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