Tag Archives: Weight Shift

Get Down to the Side for Better Weight Shift

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

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.

These exercises condition your muscles used to create a powerful weight shift.

Watch Patrea from 15toFit.com demonstrate this exercise.

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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Cardiogolf Exercise #115

Cardiogolf Daily Dose-Practice Swings Can Help Reinforce Sound Golf Swing Fundamentals

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.

Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching and Fitness Professionals, demonstrate the Cardiogolf Swing Positions.

Making practice swings instead of hitting balls is a better way to improve your swing technique.  If you are trying to learn the swing or make a swing change, rehearsing the move without hitting a ball will assure that you are actually doing the correct move.  Repeating the motion that you want to achieve will help ingrain the move into your real swing.

Cardiogolf Swing Positions
  • Set up with your Shortee Practice Training Club.
  • Swing halfway back and stop. Check the clubface to make sure it is square.
  • Swing to the top of the backswing and stop. Checking your body motion and arm positions.
  • Slowly start the downswing and stop at the halfway down point.  The clubhead should be behind the hands at this point.
  • Stop at impact. Check the clubface position and make sure your weight is shifting towards the target.
  • Slowly release the club and stop at the halfway through point.  Arms should be extended.
  • Finish the swing in a balanced position.
  • Repeat positions slowly for 8 to 10 repetitions.

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.

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Cardiogolf Exercise 095

Cardiogolf Daily Dose-Improve Your Power with the Cardiogolf Weight Shift Drill

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

In order to create power on your downswing, you need to ‘get behind the ball’ at the top of your swing. This involves rotating your shoulders and hips away from the target, so the majority of your weight shifts to the back foot at the top of the swing. Once you have wound your body up behind the ball, then you can shift your weight towards the target and fling your arms to hit the ball. Where a lot of people go wrong is they never quite get the lateral motion towards the target on the downswing.  They either come over the top with upper body or hang back and use only hands and arms to hit the ball.

Ideally, you need a little lateral motion towards the target to get the weight set in motion towards the target and then let arms swing through to finish.  This weight shift drill will help you get the feeling of initiating with your swing with the lower body.

Watch Karen demonstrate a variation of a weight shift drill to create more power in your swing.

 Weight Shift Drill with Step
  1. Step up in an uphill lie.
  2. Make a backswing. Hold your hands away from your head as you step over the bench to the downhill lie.
  3. Follow-through and finish in balance.
  4. Do 8 to 10 repetitions.

You can increase the intensity by speeding up the movements.

 

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 Professionals

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

Cardiogolf 1000 Practice Swing Challenge

Follow me on Instagram at Cardiogolf

Like my Facebook page at Cardiogolf

For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub 

Cardiogolf Exercise 081

Cardiogolf Daily Dose-Practice Swings Can Help Reinforce Sound Golf Swing Fundamentals and Mechanics

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

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.

Watch Karen Palacios-Jansen demonstrate the Cardiogolf Swing Positions using a small Pilates ball.  It is a great exercise to do at home or in the gym to rehearse your swing.

Making practice swings instead of hitting balls is a better way to improve your swing technique.  If you are trying to learn the swing or make a swing change, rehearsing the move without hitting a ball will assure that you are actually doing the correct move.  Repeating the motion that you want to achieve will help ingrain the move into your real swing.

Practice something about your game everyday. #CardioGolfChallenge

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

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.

 

Stay On-Course with Your Health and Wellness

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.

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 it can 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 help you keep your cool after a bad shot. More importantly good nutrition is good for your overall health and well-being.

We all know the importance that fitness, swing mechanics and equipment can have on our golf games, but are you eating the right foods to sustain enough energy throughout your round to play your best golf? The best equipment in the world won’t make a difference if you don’t have energy to get you around the course. We do not hear as much about nutrition for golf, but rest assured that the most elite golfers of the world follow some sort of diet to provide them with the energy-output they need to play their best. While is it not yet the norm for golfers to follow a specialized nutrition program, it will soon become so.


By simply adding a few Zija products into your daily routine and making simple diet modifications, you can dramatically improve your golf game and more importantly your health and well-being.  Follow Cardiogolf Fuel on instagram- @cardiogolf_fuel

Cardiogolf Exercise 076

Cardiogolf Daily Dose-Single Leg Balance Swings

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

Your ability to stay balanced throughout your golf swing is important to create power. If you are unable to stay balanced, it is likely you will be limited in the amount of force you can apply to the golf ball while maintaining good fundamentals.

Practicing balance exercises will not only help you improve your swing mechanics but also will help you increase your power as well.

Single Leg Balance Swings
  1. Stand in a normal golf stance, holding a club.
  2. Move your back foot behind your front foot, you may have to narrow your stance to balance.
  3. Lift your back foot off the floor and try to maintain your balance on opposite leg.
  4. Make practice swings as you try to maintain balance on one leg.
  5. Repeat on opposite leg.
  6. Do 8 to 10 repetitions.

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Cardiogolf Exercise 068