Tag Archives: Posture

100 Cardiogolf Drills and Exercises with the Shortee Club-Posture 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

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 once a week. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range.  Secondly, the long workouts or 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.

Use the Cardiogolf ‘Shortee’ Club to practice everyday.  If you don’t have room to swing a regular golf indoors or you can’t make it to the golf course or driving range, use the Cardiogolf ‘Shortee’ Club to practice anywhere and at anytime.

100 Cardiogolf Drills and Exercises

  1. Set-Up Practice
  2. Grip Practice
  3. Back Arm Only Drill
  4. Impact Drill
  5. Forward Lunge with Arm Extension
  6. Front Arm Only Drill
  7. Back Arm Only Drill on an Uphill Slope
  8. Hand Placement 
  9. Squats with Arm Extension
  10. Back Arm Only Drill on a Downhill Slope
  11. Overhead Arm Reach
  12. Front Arm Only Drill on a Downhill Slope
  13. Alignment Drill
  14. Lunge and Twist 
  15. Y to L Drill 
  16. Side Flexion
  17. Wide Takeaway Drill
  18. Feet Together Drill
  19. Step and Swing Drill
  20. Wrist Hinge Drill Variation
Today we focus on posture-

When you set up to hit a shot, you want to hinge from your hip sockets and not from your waist.  This simple exercise will help assure you are keeping your spine straight.

Do this Pilates inspired golf-fitness workout-

Posture Test for Cardiogolf
Posture Test for Cardiogolf
Posture Drill-
  1. Hold a golf club along your spine and get into your golf posture.
  2. Bending from your hip sockets and keeping your spine straight.
  3. Hold position for 10 to 15 counts.

 

 

Practice something about your game everyday. #CardioGolfChallenge

Click here to see my favorite training aide.

 

 

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

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

Clothes provided by Nike Golf-#NikeGolfClub

100 Cardiogolf Drills and Exercises with the Shortee Club

What if you practiced something about your golf game for 100 days?

In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or stretching for five minutes everyday will get you playing better than doing a marathon practice session for two or three hours once a month.

First of all, it is always hard to find big chunks of time to beat balls on the driving range or do intense workouts. Secondly, the long practice sessions and intense workouts usually lead to fatigued swings, ingrained bad habits and injuries.

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.

Use the Cardiogolf ‘Shortee’ Club to practice everyday.  If you don’t have room to swing a regular golf indoors or you can’t make it to the golf course or driving range, use the Cardiogolf ‘Shortee’ Clubto practice anywhere and at anytime.

Visit Cardiogolf.com to get your own ‘Shortee’ Club.

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

Practice swings can help reinforce sound golf swing fundamentals and mechanics. Making practice swings can also get you into positions that you may not otherwise be able to get into when you swing at a ball full speed.

Start with your fundamentals. Everything you do before you swing determines how well you strike the ball. With a poor setup and grip even the best golfers in the world will not hit the ball straight. Take the time to set up and grip the club correctly each time for a consistent swing.

100 Cardiogolf Drills and Exercises

Practice your set-up including posture, stance and grip with the  Shorteeclub. Although clubs are different lengths, the basic set-up of your posture, stance and grip remains the same. One key point to remember is to try to be consistent with your set-up. The purpose of the set-up is to create a position from which you can make an athletic swing.

  1. Set-Up Practice-Alignment is the easiest fundamental to work on, and probably one of the most neglected principles of golf. A good shot is useless unless it is going toward your intended target. Rehearse set-up position with the Shortee club.  Set up in front of a mirror and notice your hand position, the angle of your shoulders and width of your stance. Use a professional golfer as a model. Take care to get into an athletic position that you can repeat. Spend 2 to 3 minutes adjusting your stance until it feels comfortable.
  2. Grip Practice-Hold the Shortee club and practice placing your hands on the club.  Place your hands on the club in the correct position. Hold position for 5 to 10 seconds.  Memorize the feel. Take your hands off the club and then place your hands on the club again. Do this exercise 2 to 3 times.

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For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub 

Practice something about your game everyday. #CardioGolfChallenge

Would you change the way you eat if you knew certain foods could help you play better golf?

Managing your food intake, hydration levels and adding certain nutrients to your diet can not only help you concentrate and focus more on the golf course, but also help you keep your heartbeat steady as you make an important shot or putt, help your muscles fire faster for more power, help you fight fatigue so you can play and practice longer and even keep your blood pressure down to help you keep your cool after a bad shot.

Stay On-Course with Your Health and Wellness:
Cardiogolf recently teamed up with Zija International, the leaders in the Natural Health Revolution, to offer golfers of all abilities cutting-edge health and wellness products.

My favorite snack on the golf course is the Plant Pro Bar.

The gluten-free Plant Pro Bar packs the power of Moringa and 15 grams of protein in one convenient bar. Featuring Zija’s exclusive Moringa Leaf Protein and 3 other high-quality plant proteins, these bars are perfect for golfers looking for energy on the golf course.

BENEFITS
  • Provides 15 grams of high-quality plant protein
  • Supports lean muscle, energy, and nutritional needs
  • Provides 3 grams of dietary fiber
  • Features the nutritious Moringa Blend (leaf powder, seed cake powder, and fruit powder)
Ingredients: Vegetable Protein Blend (Pea Protein Isolate, Pumpkin Seed Protein, Brown Rice Protein, Moringa Protein Concentrate), Peanuts, Vegetable Glycerin, Organic Tapioca Syrup, Chocolate Coating (Cacao Beans, Cane Sugar, Cocoa Butter, Sunflower Lecithin, Vanilla Beans), Chocolate Liquor, Sunflower Oil, Partially Defatted Peanut Flour, Organic Quinoa, Natural Flavors, Moringa Blend (Moringa Leaf Powder, Moringa Seed Cake Powder, Moringa Fruit Powder), Sea Salt.

Click here for more information.

Cardiogolf Daily Dose-Standing Row for Better Posture

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

The Standing Row exercise strengthens shoulder muscles including the trapezius. It can be done with or without weights. The standing row exercise also will strengthen your biceps and back postural muscles.

  1. Stand in your golf posture, arms extended out in front of you, holding light hand weights.
  2. Slowly squeeze your shoulder blades together bringing your elbows up to your back.
  3. Drop arms down to start position and repeat motion.
  4. Do 8 to 10 repetitions.
Cardiogolf teams up with Zija International, the leaders in the Natural Health Revolution, to offer golfers of all abilities cutting-edge health and wellness products.

Visit Cardiogolf.myzija.com for more information

Cardiogolf 1000 Practice Swing Challenge

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

Follow my Instagram at Cardiogolf

Like my Facebook page at Cardiogolf

For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub 

Cardiogolf Exercise 067

Cardiogolf 1K Practice Swing Challenge Days 11, 12 and 13

The challenge is straightforward-simply make 1000 practice swings during the month to improve your swing technique and increase clubhead speed.

You don’t need to go to the driving range or golf course, you can simply make practice swings in your garage or living room at home a few minutes a day (just make sure that you don’t whack the ceiling or walls!)

If you don’t have enough room to swing a regular club,  use the ‘Shortee Practice Training Club’ by GolfGym.  Click here for more information. 

Thirty practice swings takes approximately 2 minutes to complete.  Follow my Instagram Page to see me make 30 practice swings a day for one month-Follow my Instagram at https://www.instagram.com/Cardiogolf/

Days 11, 12 and 13
Don’t Let Poor Posture Ruin Your Golf Swing
Over the next few days concentrate on your posture and set-up as you do your practice swings.  Stand in front of a mirror so that you can monitor your form.
Posture Drill-
Place a club along your spine as shown, bend into golf posture by bending at the hips, not the waist with slight bend in the knees.  Keep your spine and neck aligned.
Break it Down-make 30 practice swings a day for 30 days and you will have made 900 swings over the course of a month.  Okay, so it is not exactly a 1000 swings, but close enough (if you really want to get technical, you’ll have to take 33.3333 swing per day to reach 1000 practice swings).  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.

Take the challenge with me.  Email me at Cardiogolf.com or post a note  on my Facebook page letting me know that you are up for the challenge.  Feel free to post pictures of yourselves practicing.  I will post reminders and more tips this month to help you achieve your goal of 1000 practice swings this month.

Click here to see my favorite training aide. 

Follow my blog at https://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

Start Your Swing Out Right

Posture is perhaps the most crucial component of golf conditioning. It’s not the most glamorous, but how well you set up to the ball may ultimately determine the outcome of your shot.

Working on increasing flexibility and mobility in your low back and hips will help you set up more comfortably at address position and improve your over all posture on and off the course.

Deep Squat to Press

  1. Stand in a modified golf stance, holding a club parallel to the ground.
  2. Lower towards the ground, striving to get your thighs parallel to the ground as you maintain your spine angle.
  3. Push up through your hips and press the club up over your head as you stand up keeping your knees slightly flexed.
  4. Return to the start position and repeat motion for 8 to 10 repetitions.

This exercise works the entire body. To learn how to do this and other golf-fitness exercise visit Cardiogolf.com.