The Power Plate is a great tool for golf fitness and is complimented by training with the TRX and sandbags. Check out this article on TRX Training for Golf.
Get moving!
Brian Morgan
The TRX suspension trainer isn’t just for increased fitness and core conditioning, its also a great tool for flexibility.
It can be used for both dynamic and static stretching. Many people think of stretching as being static, where you hold a certain position for 20-30 seconds or longer. This type of flexibility is often best for after your exercise session, as part of your cooldown.
The exception to this is with someone who might have some past injuries and needs to release excess tension in the muscles.
This particular position has helped me regain flexibility after an old injury. Ideally, you do some type of massage first to warm up the muscles. Various dynamic stretches can also be done for the trunk, upper and lower body.
You need a combination of strength and flexibility for optimal performance. The TRX is a great tool for the job.
Get moving!
Brian Morgan
The TRX suspension trainer is a great tool for golf fitness. One description of this piece is “all core all the time,” which makes it ideal for golf training.
It allows you to develop strength and flexibility while focusing on the abs, back, and hips. You can work on golf specific flexibility and strengthen the upper and mid back – areas which are important for posture and shoulder health.
In the video you will see how it can help your game. Its portability is another nice feature, enabling you to take it outside in good weather.
In the video with the Titleist Performance Institute, you will also notice the Power Plate vibration platform. This is another valuable tool for golf fitness. I think sandbags would also complete the overall effect, helping develop total body power.
For more info on the TRX, click here.
Sandbag training is a great way to increase your core stability and your athleticism. Every exercise puts some demands on your abs and low back, strengthening them in the process.
I recently started doing sandbag squats to increase my leg strength and I’ve been doing pushups with a 30 pound sandbag on my back, for upper body strength.
These two exercises really work your abs and low back.
But you can also do rotational exercises for your midsection, along with explosive movements that increase your power and athleticism.
Here’s one of Josh Henkins’ videos that you might enjoy.
Get moving!
Brian
Indian clubs are a great way to enhance or maintain your posture and shoulder mobility. They can be used as part of a dynamic warmup for the upper body, prior to sports or a workout.
Weighted clubs have been used for physical training for centuries in India and neighboring countries – heavier clubs for strength, and lighter clubs for coordination and mobility. They could be found in many turn of the century or early 1900’s gymnasiums.
I’ve used Indian clubs weighing 1or 2 pounds for a while now and they are a great way to warmup. The circular movements train the wrist, elbow, and shoulder at the same time, lubricating the joints. There are many different patterns that can be used, from simple to complex.
Someone who has lost some mobility and maybe has some posture issues can start with basic pendulum moves and gradually add more complex patterns. The more difficult patterns increase upper body coordination – teaching all the joints to work together.
They force you to expand your ribcage as you swing them overhead – perfect for someone sitting at a desk all day with poor posture. I think that they work well with joint mobility programs that are done with bodyweight. They add just enough resistance to make additional demands on the body.
They can be used by the older golfer, baseball player or tennis player who wants to keep from losing their mobility. They also are great for those doing strength training.
I’ve got some wear and tear on my shoulders from lifting weights with poor posture and they help me keep training intensely, past the age of 40.
Get moving!
Brian Morgan
Improving your thoracic mobility may add some distance to your golf drive. If you’re like many people, you may have had some posture changes as you get older.
Spending most of your time sitting – at work, in the car, or in front of the TV or computer – can negatively affect your posture over time.
When your shoulders round forward, your thoracic spine can also have too much of a curve. This results in a loss of mobility which can take distance off your golf swing, as well as place unnecessary stress on your shoulders.
Golfers who have lost movement in the hip and thoracic regions may use their low backs to make up for lost rotation. This is not good for your back!
Here is one way to improve that mobility. Chiropractic care and/or skilled massage therapy can help increase movement, as well.
In previous articles, I covered abdominal (diaphragm) breathing, which can also improve your ability to move properly.
You also need to train your abs and low back for greater stability. New ideas in “core training” have developed the thought that these muscles function more as anti-rotators.
Meaning you should get your rotation at the hip and T-spine, while the abs and low back are providing stability, so that you can generate more power while providing greater protection for your spine.
This follows the joint by joint training ideas of physical therapist Gray Cook – some joints are meant to provide more movement than others.
Loss of thoracic mobility can also result in lost movement at the shoulder. The body is linked together like a chain and one area can affect the function of others above or below it.
Get moving!
Brian
I’ll share some “shoulder savers” with those of you over 35, like me. This is especially helpful for those who spend all day sitting at a desk and then go for a round of golf after work or on the weekends.
Cyclists are also prone to posture issues, due to the amount of time spent leaning forward, so if you also spend your work day seated, make sure to strengthen your upper back.
I’ve done damage to both of my shoulders in the past and have worked on plenty of shoulder injuries, so these tips might help.
Rowing exercises strengthen your posterior shoulders and the area between your shoulderblades. Both of these areas need to be strong if you want healthy shoulders.
When your shoulders are rounded forward, it puts unnecessary stress on them. A neutral position makes your movements more efficient, whether you are throwing a golf disc (frisbee, to some) or swinging the clubs.
Besides reducing your risk of rotator cuff injury, you’ll likely see improvement in your distance. If you’re like me, you might be interested in passing for a few years younger. Improving your posture and upper back strength sure doesn’t hurt your appearance any.
Increased stability with your shoulderblades can also increase the range of motion in your upper arm – something that often plagues older golfers.
Get moving!
Brian Morgan
Flexband resistance bands are a great tool for dynamic flexibility and core training. I’ve used several different types of bands for training and these are the most versatile.
These bands resemble thick rubber bands and have a lot more resistance than typical therapy bands. I found an article by physical therapist Dave Schmitz about four years ago and was intrigued by his training methods.
Most resistance bands are made of tubing and are good for upper body pushing and pulling movements. He uses the flat bands for dynamic stretching and agility drills that I haven’t seen before.
In particular, he has a lower body flexibility routine that gets great results. I have been doing Active Isolated Stretching with myself and my clients for a long time. I used to use it with the local arena football team before they went out for warmups.
His method allows you to do this same type of active stretching with resistance bands, making the muscles more elastic and stronger at the same time.
In addition to bootcamp classes, Schmitz uses the bands for agility and core training. High school football teams in Wisconsin using his methods have won state championships in recent years or finished near the top.
They are a great tool for distance runners who want to stay flexible and minimize the risk of overuse injuries. Self-massage with the Stick and then doing his flexibility routine is a potent combo.
If looking for a great tool for home workouts, I can definitely recommend Resistance Band Training. Its also something you can take with you when traveling.
Oh, by the way, Dave can do the front splits at 45 and is as agile as most professional athletes. Look for the Total Flexibility Training package.
Get moving!
Brian Morgan
The step up with a sandbag is a great exercise for golf fitness! This one movement can help with hip strength and flexibility, which is one of the keys to hitting it farther, along with building core stability-
having the sandbag on one shoulder requires you to work hard to keep your torso from swaying one side or the other. It helps with stability in your lumbar spine – an area often injured in golf.
You can do step ups with dumbbells, but its not quite as effective for golf as the sandbags. Same thing goes for a barbell. I used to use a 185 pound barbell for step ups, but I didn’t feel it in my abs and back, as much as I do with the bags.
That shifting sand makes for a great core workout. Choose a sturdy platform for this exercise and if you have poor flexibility, make sure the step height is adjusted to fit your needs.
Many of the gyms where I have trained didn’t have many or any platforms for this exercise, so I had to use a weight bench. The extra padding can increase your instability, so if this is your only choice, keep the resistance low until you get used to the movement.
Make sure to push through your heel to get your glutes doing much of the work. Golfers need flexibility in your hips, but also strength, as these muscles create a lot of force during the golf swing.
These muscles are also important for providing stability to your pelvis, helping to protect your lower back from injury. Most of the rotation in your swing comes from the hips, thoracic spine, and shoulder - NOT your low back!
There are plenty of other sandbag exercises for golf, which focus on your core and help build power into your swing.
Those of you with hip replacements have to watch how far you stretch your hip, so clear this exercise with your doctor or therapist, first.
The ancient art of swinging Indian clubs has made a small comeback here in the US, with those involved in martial arts particularly.
These are clubs that resemble skinny bowling pins and weigh about a pound or two, making them ideal for increasing or maintaining shoulder range of motion. You can find many testimonials on the web of people who have increased their mobility or reduced pain in their shoulders.
I was introduced to them by Dick Thomas, the owner of Motion Rx. He had a frozen shoulder when his brother Ed, a PhD in physical education, recommended he try swinging the clubs. At first all he could manage was to swing them back and forth in an arcing movement, like a pendulum.
Gradually, his shoulder movement increased and over time he could swing them overhead in many different circular patterns. Club swinging is great for upper body coordination because they integrate the elbow and wrist in all the movements.
Dick demonstrated some of the different patterns and told me that he could go out and throw a baseball with his adult sons once or twice a year and throw as hard as they could, with no soreness the next day. As anybody who has thrown a baseball will tell you, that’s no small feat for someone over 55.
I like to use them for a few minutes as part of my warmup before doing any upper body exercises. Its a great way to get blood flow to the shoulders and rotator cuff, and good for prevention in my opinion.
Others are using heavier clubs and “maces” for strength and stability. These lighter clubs are more for mobility. The different rotational patterns are important for coordination and swinging them overhead helps expand the ribcage, which can become tight with lack of overhead movement.
One local mixed martial arts legend has successfully used them to help with his shoulder rehab after he hit a sticking point with traditional exercises. I have several pairs of both the (approximately) 1 and 2 pound clubs. For those with decent upper body strength, the 2 pounders work nicely.
You know what they say – use it (move it) or lose it!
Get moving
Brian
