The Number 1 Exercise for Club Speed and Distance

The Number 1 Exercise for Club Speed and Distance

To II used If you have just found our website you might have missed my recent post. Top 5 Exercises for Increasing Your Distance. If you haven’t read it, take a minute and hop over there. It will best set you up to value and understand the below information. After I released my Top 5 Exercises for Increasing Your Distance I sat back and did some more thinking. I share conversations with our trainers and ultimately decided that I should share my absolute, no questions ask, Number 1 Exercise for Club Speed and Distance. WHAT EXERCISE? I have spent many years training golfers to obtain this attribute. To achieve faster club speeds thus to improve distance. I have worked with some high-level golfers in which I controlled their off-season and in-season programs. Through those experiences I have developed a favorite to answer this question of what is the best exercise. Without a doubt the number one exercise is the back squat. WHY? A proper cycled back squat program. Designed to peak at the right time. Has shown to increase club speed within 4-6 weeks by a substantial number. It didn’t happen once, or twice. It happens every time. If I get to truly get cycle and adapt a golfer’s squat program, they will drive the ball further. Every time. To be clear,  the exercise MUST be done correctly to get the right results. The golfer (client) must be programmed correctly, making adjustments as needed throughout the program. You simply can’t just do a back squat at minimal weight or with improper technique and expect large increases in speed. RESULTS...
Golf: Top 5 Exercises for Increasing your Distance

Golf: Top 5 Exercises for Increasing your Distance

People that love the game of golf regardless of how good they are all wish for one thing, more distance. Why? Because distance matters. More distance, when controlled, can mean less strokes to get the to green. Which cans clearly mean a lower score. (If you can putt.) HOW DO YOU INCREASE DISTANCE? Thats the million dollar questions. And I have a free answer for you. You are going to be shocked because it is simple.  Strength.  You need to have more strength to be able to produce more power to be able to drive the ball further. A, B, C. That’s it.  WHAT’S THE CATCH? But if it was really that simple wouldn’t we all have incredible distance. Logic serves that if we all just get stronger we can all have more distance. Well you are right. Go ahead get stronger.  Here is the catch. Educated and experienced personal trainers, like myself, exist not just to be a therapist or make sure you show up to your workout. We have specific training & knowledge that allows us to increase your strength and translate it to sport performance. That’s why the guy that can squat 400 pounds and bicep curl 50s isn’t necessarily the best golfer. Sometimes that guy is all show and no go. This process WILL look different depending on your health history and current physical fitness. After all, if there was just one exact way to get stronger and hit the ball further that applied to every person, I wouldn’t have a job or a leg to stand on. BUT, every person has to go through...
Pain Free Golf

Pain Free Golf

by: Mike Steinmetz, MSRS, Personal Trainer, TPI Cert. (this post contains affiliate links) The Importance of Core Strength & Flexibility We have all been on the course and seen people with the elbow straps for tendonitis. Or halfway through the round someone in your group is in agonizing back pain that they say is always there when they play. You can watch people on the tee box, and they have a half or quarter swing because anything more hurts their body. Which, as a result effects their game and scorecard. Maybe this is even be you on the course. Let’s learn why and how you can fix it.  Golf is a sport that ranges from youth to the elderly. It can be a great way to get some exercise in, enjoy being outside with friends and be competitive. Whether you’re a youth player learning, a highly competitive pro trying to make it, or an amateur who just loves the game, the answer is the same. Core strength and flexibility is what allows you to be pain free and perform better. Doing the right, simple and easy things will allow you to be pain free and improve your game at the same time.  Impact of flexibility on swing ROM and chronic pain associated to it One of the most common complaints in golf is low back discomfort and/or pain. Your golf swing is your unique Range of Motion (ROM). Flexibility has a massive impact on swing ROM. Which means flexibility can also be the main component to relieving chronic low back pain in the golf swing. The human body is...
Golf Fitness Stability

Golf Fitness Stability

by: Mike Steinmetz, MSRS, Personal Trainer, TPI Cert. (this post contains affiliate links) Stability within Range of Motion Recently we discussed the importance of Range of Motion (ROM) for the golf swing. Read that article here. Now, we will touch base on how to give stability within this new ROM. It is imperative that once you have ROM you give the muscles the stability required to use this new ROM. Below will outline four simple exercises to give you the next step towards gaining power and speed in your golf swing.  Your legs must be the main power source within your golf swing. They hold your biggest muscle groups and can generate the most power. Stability and strength in your legs will help you to load the posterior chain and be more efficient in the golf swing. By choosing not to focus on the ROM and stability at your legs you are leaving out a very large percentage of power. Which in this situation means DISTANCE. Read through the exercises, descriptions and recommended repetitions for our four standard lower body stability exercises for golfers. There is a short video included at the end that gives you a visual understanding of these exercises. Enjoy and get to work! The courses in Wisconsin are opening up! Equipment Used & Where to Buy Hip Circle Bosu Ball Stability Exercises Lateral Band Walks (20 Steps Each Way)  Place the Hip Circle right above the knees and get into an athletic stance of shoulder width feet, bent knees, extended hips and flat back. Maintain the athletic stance and take 30 lateral steps one way...
Golf Fitness Flexibility

Golf Fitness Flexibility

by: Mike Steinmetz, MSRS, Personal Trainer, TPI Cert. Four Stretches for Pain Free Range of Motion Today we’ll cover the first of three steps in the PureForged method. We have found, regardless of your golf specific flexibility, these four stretches will help you and your swing. If you already have great flexibility, then the idea is to maintain it. Below are the four stretches: three of them are static stretches, meaning you hold them and one is a dynamic stretch, meaning it’s done through repetitive movements. Important Each static stretch should be held for 30 seconds. Making sure your alignment is perfect and that the stretch is NEVER painful. If it is painful you need to decrease the intensity immediately. Go through each stretch twice, two times a day, every day to maximize results. Straight Ahead Hamstring Stretch (Static) Sideways Adductor/Hamstring Stretch (Static) Standing or Kneeling Quad/Hip Stretch (Static) Isolated Thoracic Wall Rotation (Dynamic) How we apply these stretches properly to get the most out of them.  Each static stretch should be held for 30 seconds. Making sure your alignment is perfect and that the stretch is NEVER painful. If it is painful you need to decrease the intensity immediately. Go through each stretch twice, two times a day, every day to maximize results. Straight Ahead Hamstring Stretch (Static) Stand on two feet with toes pointing straight ahead and a tall posture. Lift one leg up and rest your heel on a bench (or other object) in front of you. Check to ensure that your hips and shoulders are squared straight ahead, your weight baring leg is straight and...
Golf Fitness

Golf Fitness

by: Mike Steinmetz, MSRS, Personal Trainer, TPI Cert. The Relationship Between Golf & Fitness. We frequently get asked “how can I hit the ball further”. And “how can I generate more power and speed within my swing”. We aim to answer those questions and more. This is the first in a short series that will give you our result proven PureForged Method. All too often people try to “re-invent the wheel” as it pertains to training philosophies/methodologies. We will show you what works. For any skill level. From PGA pros to beginner golfers, without anything extra thrown on top. The PureForged Method focuses on these three steps – IN ORDER. Pain Free Range of Motion (flexibility and mobility) Stability within Range of Motion Strength and Power within Range of Motion Every person who comes in our doors starts with the PureForged Method. You cannot truly succeed at step 2 or 3 without accomplishing step 1. If you do, you will greatly inhibit your maximum potential. Week by week we will focus on each step and give you specific exercises to implement immediately. This is your start to playing golf pain free, generating more power and hitting the ball farther. You have to talk to Andy in regards to where the ball ends up! Keep your eyes open for our next article covering step 1.  How to achieve the specific flexibility required for a smooth golf swing. A surprise bonus is that this flexibility will also help you in everyday...