TRAINING YOUR CORE FOR GOLF PERFORMANCE

TRAINING YOUR CORE FOR GOLF PERFORMANCE

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In a previous article we discussed training your legs to put power behind your swing and distance on the ball. If we follow along the kinematic sequence of the golf swing we should discuss the importance of training your core for golf performance. I am not talking about crunches and six packs. Rather the transfer of power, range of motion, stability and rotational strength.

WHY TRAIN YOUR CORE FOR GOLF PERFORMANCE

There are two top reasons why if you want to positively impact your golf game you should be training your core. And they are the two most common reasons golfers come to see us. They want to relieve back pain or stiffness that they have before playing golf and worsens as they play, or that starts as soon as they swing a club a few times, or that knocks them out of commission for a few days after playing a round.

The second reason is distance. Golfers always want to add distance on to their swing. Spoiler alert – consistency is the only way to get here. Work a properly developed program with intention discipline and you will see distance. Don’t jump around from new idea to new idea thinking there is a short cut or the next greatest thing will be the answer. Now, lets dive into this a little more.

PROTECT YOUR BACK

One of the most common compensations our bodies make is for the muscles in the low back to turn on and handle a work load that is suppose to be covered by the core. Generally speaking this is a result of a weak core and/or flexibility issue, which could be the result of a chronically weak core or poor posture or prolonged sitting. But back to golf.

Golf is no exception. A weak core or poor flexibility/ range of motion can and will lead to low back pain. Appropriately training your core for range of motion, stability and then strength is essential to relieving back pain and improving your golf performance.

This brings us to the second reason to train your core.

CORE IS THE KEY TO ROTATIONAL STRENGTH

That statement, “core is the key to rotational strength”, can seem a bit obvious because clearly the core has to be strong to have strength. But there is so much more to it. Simply put the muscles used to rotate the body through the mid section will be limited in their strength abilities due to their size, purpose and range of motion. One of their true intentions is to create stability for the rest of our body. To be the foundation on which movement is built.

If we really want to be able to produce a lot of power in a rotational capacity additional muscles are going to be required. That why we discussed the importance of training your legs for golf performance last week. Power is developed from the lower body and transferred through the core. The more stability the core has the more power it can successfully transfer. And the more power transferred the more rotational strength you will have.

Your core, thinking shoulders to hips, really needs to have great range of motion + stability first. We spoke about disassociation in our last article. But it become extremely important in the core, since that is where the movement is occurring. Proper range of motion at your T-spine is needed for rotational strength.

FLEXIBILITY, STABILITY + POWER

kneeling thoracic rotations start positionAs discussed above golf is a rotational sport, starting from the ground up.  So when we are looking to take power from the very bottom of our body and release it through our upper body there are a lot of transfer points.

Proper flexibility will allow the golfer to get into the ideal range of motion to have the potential to generate maximal power. Ensuring that there is immense stability within that range of motion is essential to successfully transferring power.

The core is the main transfer point between the upper and lower body. Ensuring range of motion (flexibility) and stability here is necessary to get all of the power from your lower body to the club. And you have to consider more than just ab muscles and crunches.

Tight hamstrings will limit your ability to get into your back swing. This will decrease your range of motion and therefor ability to generate power. Poor thoracic rotation, which can be limited by a number of muscles, directly hinders your ability to access rotational strength. Your shoulder mobility will also impact how you swing a club and the demands placed on muscles. We often see low back pain stemming from poor shoulder mobility due to compensation in the swing.

When we put together a periodized program for our golfers we are looking at it from three perspectives – flexibility, stability and power. These are the pillars of our training philosophy. All three work synergistically to get the most out of your performance. A limitation in any one of them is a limitation in all of them..

We covered the basics – flexibility, stability and power – in our Pure Forged Method Series. Take a look at this article, Golf Fitness Training, for a broad overview of the topic and links to specific exercises and programs.

HOW TO TRAIN YOUR CORE FOR GOLF PERFORMANCE

This is no longer a secret, hopefully. We try to hammer it home in everything we write. To properly train for ANYTHING you need to follow the progression of range of motion, stability and then strength. Go read the sections above again and click on some of the links if you aren’t sure you understand.

Now within each of those steps your program should consider training in all planes of movement (sagittal, frontal + transverse) and using all types of muscle contractions (concentric, eccentric + isometric) to access the full potential of the muscular system. As you progress the complexity of movements and physical demands will increase to continue challenging the three pillars.

Take a look at some of our preferred exercises for disassociation and core below. Keep in mind that we like to manipulate these movements to work in various planes of movement and muscle contractions. What is listed below can be considered an outline. You want to be working in a periodized program tailored to your individual needs.

You can find our simple guide to golf performance training in our Pure Forged Method. We break it down into 3 steps mimicking the three pillars. Start here with step 1.

If you aren’t sure where to start with your own program reach out to us using the contact us button. We would love to help.

EXERCISES FOR DISASSOCIATION

Remember that the intention of disassociation drills is to get your upper and lower body to rotate independently of each other. So keep your shoulders still and rotate your hips or vice versa. If you can’t do it standing make establishing that range of motion a priority in your programming.

  • Kneeling Cable Pull to Push
  • Split Stance Straight Arm Core Rotator (BOSU optional)
  • Hanging Side Tucks

Eccentric CORE Exercises

Keep in mind that in order to really maximize this phase of the muscle contraction you want to work slow and controlled on a 5 count during the muscle lengthening phase. 

  • In to Out Core Rotator
  • Negative Decline Sit-Ups
  • 5 Count Out Ab Wheel

Concentric CORE Exercises

You should always be exercising with control and focus. Make sure you are aware of your form and muscle activation to ensure proper muscle loading and firing patterns.

  • Straight Bar Swing Rotation
  • Flexed Hang Kick-Ups or Tucks
  • Cable Pull to Push

Isometric CORE Exercises

A true isometric exercise has no movement at the intended muscle. The contraction is simply being held – no additional lengthening and shortening allowed. 

  • BOSU Plank (feet on)
  • Paloff Press (held in arm extended position)
  • Decline Bench Hold with MB Press
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Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

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The Power of Social Proof In Personal Training

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TRAINING YOUR LEGS FOR GOLF PERFORMANCE

TRAINING YOUR LEGS FOR GOLF PERFORMANCE

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You (the golfer) make up 100% of your golf performance. If you break that down into contributing parts, your legs make up 60-70% of the performance. This is why it is so important to train your legs for golf performance. And when we say “train your legs” we mean an periodized program that targets flexibility, stability and power.

WHY TRAIN YOUR LEGS FOR GOLF PERFORMANCE

golf area pure fitness

If the percentage analogy above didn’t hit home with you, then let me elaborate. First, we have to be on the same page to understand that your legs are the power source behind the golf swing. NOT your arms. Second, if your legs provide power then the stronger they are the more power they can produce. Third, the more power your legs can produce the farther you can hit the ball.

Ok, so we train our legs in order to increase distance and swing speed. But we also train our legs to improve our overall comfort during and after golf. If you aren’t producing power from your legs you are likely trying to do it from somewhere else. Our body’s ability to compensate is amazing, but it can also lead to pain and discomfort. Ensuring proper muscle loading and firing patterns will help improve common golf issues like back pain, stiffness and even shoulder pain.

And one other “secret”, most golfers you see are not training their legs. They don’t like to. I see the fastest results, near immediate, in my clients from following the approach outlined below.

FLEXIBILITY, STABILITY + POWER

When we put together a periodized program for our golfers we are looking at it from three perspectives – flexibility, stability and power. These are the pillars of our training philosophy. All three work synergistically to get the most out of your performance. A limitation in any one of them is a limitation in all of them.

For example, tight hamstrings will limit your ability to get into your back swing and can also cause low back pain. Including hamstring flexibility training to either increase or maintain range of motion is a building block to a properly designed program.

A lack of stability at your hips will decrease the power accessed from your legs. Regardless of how strong your legs are. This is because stability at a joint is essential to transferring power. If you want to get the power from your legs up through your body, to the club and onto the ball you need stability at several joints. And that includes the hips.

We covered the basics – flexibility, stability and power – in our Pure Forged Method Series. Take a look at this article, Golf Fitness Training, for a broad overview of the topic and links to specific exercises and programs.

HOW TO TRAIN YOUR LEGS FOR GOLF PERFORMANCE

single leg rdl exercise

A great place to start would be with our Pure Forged Method that I mentioned above. But if you want to do your own thing I have to say it again follow the three pillars – flexibility, stability and then power. Click each of those words to find out some great tips on exercises and application to get you started.

Now, we can’t talk about training your legs for golf performance with out touching on disassociation. In order to effectively use the power from your legs you have to be able to disassociate, or move separately, your upper and lower body. Stand up. Here is a way you can experience disassociation. Can you twist your hips without moving your shoulders? Can you twist your shoulders without moving your hips?

The better (read: range of motion) you can disassociate your upper and lower body, with stability at your hips, the more potential you have for increasing your distance and swing speed.

A well designed golf performance program should optimize the kinematic sequence of the golf swing. Disassociation is a necessary component to the kinematic sequence. Reach out to us if you want to schedule an assessment, train in person or get a personalized written program to follow on your own.

FAVORITE EXERCISES FOR DISASSOCIATION

  • Kneeling Cable Pull to Push
  • Split Stance Straight Arm Core Rotator (BOSU optional)
  • Hanging Side Tucks

FAVORITE LEG EXERCISES FOR GOLF PERFORMANCE

I could give you a list of exercises and say these are exactly what you need to be doing, but that wouldn’t be the best I can offer. Everyone can benefit from flexibility, stability + strength training. It will help their golf performance and their life as a whole. However, the more individualized and specific the program (exercises selected) is the more success a person will have.

And in order to properly select exercises you need to understand the three different muscle contractions – concentric, isometric and eccentric. Now you are probably most familiar with concentric because that is how everyone trains. This is the muscle shortening phase, or when a muscle contracts. Think the curl up in a bicep curl. Isometric you are likely aware of as well from a traditional plank. After the initial contraction (shortening) of the muscle to hold the plank position your muscles are working isometrically. Now eccentric is the muscle lengthening phase and is often forgotten in program design, but it is one of the key components to maximizing performance.

A well designed program will contain a balance of exercises using all muscle contractions. It will work in all planes of movement (sagittal, frontal and transverse) to help increase stability. It will follow the three pillars flexibility/range of motion, stability/balance and strength/power (seriously go read about them if you haven’t).  When these components are executed together, consistently and over the long term, you will be able to access the full potential of your body.

Take a look at a few of the exercises we like to use with our golfers for eccentric, concentric and isometric muscle contractions. As with all strength training you should start simple and progress to more compound and complex movements (including other limbs or movements) as your stability and ROM allows.

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Eccentric Leg Exercises

Keep in mind that in order to really maximize this phase of the muscle contraction you want to work slow and controlled on a 5 count during the muscle lengthening phase. 

  • Leg Press Single Leg
  • Goblet Squat
  • Single Leg Reverse Hyper

Concentric Leg Exercises

You should always be exercising with control and focus. Make sure you are aware of your form and muscle activation to ensure proper muscle loading and firing patterns.

  • Single Leg RDL (BOSU optional, both DB + cable)
  • Back Squat
  • Swiss Ball Split Lunge

Isometric Leg Exercises

A true isometric exercise has no movement at the intended muscle. The contraction is simply being held – no additional lengthening and shortening allowed. 

  • MB Wall Sit
  • Split Squat Hold
  • BOSU Squat Hold

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Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Welcome to the world of fitness and wellness gifting! As we gear up for 2023, it's time to start setting goals and looking for resources to help us succeed. Whether you're a fitness fanatic or seeking the perfect gift for one, our Ultimate 2023 Fitness Gift Guide is...

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The Power of Social Proof In Personal Training

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TRAINING WITH A TRX

TRAINING WITH A TRX

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Let’s do a simple breakdown on training with a TRX. I want to offer some perspective on how you can use the TRX for range of motion, stability and strength. Making it a great addition to any home gym or workout program.  And I also want to give you a place to start. So I have a few workouts for you to try at the end.

 

TABLE OF CONTENTS

  1. How a TRX Works
  2. Why You Should Use A TRX
  3. Strength Training
  4. Mobility Training
  5. Tips for Using the TRX
  6. Workouts to Download
  7. Equipment

HOW A TRX WORKS

In my mind, I put the TRX into two categories. One, is that you use the TRX to increase the intensity of an exercise by making it more challenging. Two, is that you use the TRX to de-load an exercise to successfully achieve proper muscle activation and/or range of motion. The results are improved flexibility/range of motion, increased stability/balance and growth in strength/power.

This is not to say that 1 and 2 can’t happen at the same time. They work synergistically. A great example would be a plyometric exercise like a squat jump. With the TRX we can increase range of motion in the squat portion which can allow us to develop more strength. You can also ensure that you can perform a quality explosive rep within that full range of motion by having the assistance of your arms. After all a squat jump with your hips going past parallel is a huge increase in difficulty.

This is also true of a more simple exercise like a squat. But for someone who’s own body weight is too much to control down and up in a squat pattern (making it a challenging exercise for THAT individual) the TRX becomes an avenue to de-load the movement while allowing them to work within the necessary range of motion.

Let’s not forget to touch on stability/balance. If you have used a TRX before you know this.  The straps can move in all directions giving the exerciser a challenge to their balance. A good example is a push-up. If your hands are holding on to the straps and your feet are on the ground there will be a lot of instability at your upper body. You will have to work very hard to keep your form as you perform the push-up. Which will cause stabilizing muscles around your shoulders and upper body to kick on and it will really fire your core.

Isn’t that interesting? Something simple as straps hanging can have such an impact on stimulating physiological adaptations?

WHY SHOULD YOU BE TRAINING WITH A TRX

I love the TRX because it can train strength, balance, flexibility and stability. But it also can help the user scale the exercise to fit their needs. Making it a top piece of equipment even for a home gym.

The TRX website clearly states why you want to use a TRX, “… to develop strength, balance, flexibility and core stability.” Let’s discuss flexibility and range of motion, stability and strength.

FLEXIBILITY AND RANGE OF MOTION

When we talk about flexibility we are talking about muscle lengthening to improve range of motion. The TRX can be used to help us move into a greater range of motion than we would be able to on our own. Why? Because you can use the TRX as a support system, de-load the exercise and ultimately increase range of motion.

And range of motion is directly correlated to power, which is the result of strength training. But how can range of motion be correlated to power? Let me explain.

Stored elastic energy is what allows us to be explosive and powerful, whether that be for running, jumping or swinging a club. This elastic energy is stored in your muscles and you can think of your muscles as rubber bands. We want them (your muscles) to lengthen like a rubber band and then “snap back” explosively. The more you pull/stretch the rubber band the more speed it snaps back with. So the more range of motion you can access in exercise, with proper stability, allows you to have the potential for greater stored elastic energy and therefore more power.

For the lower body that support comes in the form of holding on to the foam handles with your hands. Take a side lunge, for example. If you hold the handles in your hands you will be able to use your upper body to help you control the decent (lowering) and pull yourself back up. This support or de-loading will allow you to “sit into” a deeper range of motion. If done correctly, it can also help you use the proper muscles throughout the entire movement pattern.

If you put your foot into the loop and perform a side lunge the exercise will feel entirely different. That is because you are no longer supporting yourself to achieve a greater range of motion. You are now challenging your balance, stability and strength. I consider the foot in side lunge to be an advanced variation, and I would not recommend starting here for beginners.

It is worth saying that there should never be pain when working to improve your flexibility. If you have a previous or current injury pushing yourself into a new range of motion may make things worse. You should consult a professional before trying.

STABILITY

How a TRX is designed demands you have stability in order to perform the exercises. The more challenging the exercise the more stability is required as you use the straps while moving. Including variations like single leg, single arm and adding resistance like a dumbbell will all increase the stability demand of the movement.

The TRX can also be supportive. For someone who is unsteady or recovering from an injury the TRX can be used to give them more support to remain stable through their range of motion. A great example is the squat. If you struggle to sit down to a chair without “plopping” or using your hands, the TRX can help you gain the stability to control the movement. 

Improved core stability is another advantage of training with a TRX. You can use the TRX to challenge your core stability in exercises you are already doing, like a plank or mountain climbers. Or you can more advanced exercises like a fall out or complexes that include multiple movement patterns to really tap into your core stability and muscular endurance.

As a side note, in order to have good core stability you need ALL of your core muscles to be operating effectively AND synergistically. And your core stability is important because it helps transfer force from the lower to upper body (and back), and to keep your spine healthy (and keep good posture) and prevent injuries. 

STRENGTH

And of course the TRX can help increase your overall strength. Now, used by itself you aren’t going to build large muscles or an immense amount of strength because you are using your bodyweight as the resistance.

You can add additional resistance if needed. Holding on to one handle will doing just about any movement and holding a dumbbell in the other hand is an easy way to add resistance. Think of doing a side lunge, in the large range of motion you get from holding on to the handle, but adding more resistance by holding a weight in the other hand. Another example, this time for the upper body, would be a single arm row with a weight held at the chest. This will really challenge your core strength (anti-rotation) and your back muscles.

 

TRX STRENGTH TRAINING

 

Upper Body Strength Exercises

  • Row on two feet, single foot or single arm (two feet and two arms shown)
  • Push-up with feet in or hands in (hands in shown)
  • Tricep extension or tricep dip (extension shown)
  • Squat and curl at top or bottom (top shown)

Lower Body Strength Exercises

Here are five great exercises for the TRX at various difficulty levels. If you want to take these for a test drive I would recommend starting with the glute bridge or the shrimp. Why? Well, they are the “easiest” of the five.

  • Shrimp
  • Hamstring Curl
  • Pistol Squat
  • Side Lunge
  • Glute Bridge

Core Strength Exercises

I think most people are familiar with using the TRX with feet in the straps to train your core. It’s challenging. It looks cool. But I would bet there are a few on this list that you haven’t seen before.

  • Y Sit-Ups
  • Standing Fall Out
  • Leg Supported Crunch Variations
  • Shifting Plank
  • Supported Hallow Hold
  • Mountain Climber Variations
  • Pikes and Single Leg Variations
  • Plank Kick Through
  • Plank Tucks

 

TRX MOBILITY

We talk a lot about mobility. It has become increasingly important in our sedentary world. Our joints can become so tight when we sit for long periods of time or do the same motions over and over. Most commonly we see individuals with tight anterior upper bodies (chest) and tight hips/hamstrings.

One of the main ways we can alleviate some of these aches and pains is by restoring balance at the joint through flexibility/mobility and strengthening. And these need to happen in a cooperative way because you need to have range of motion at a joint, then stability and then power. Which is why mobility training should be a part of your week!

In the exercises below we are going to use the TRX to help provide traction as we reach the end of a range of motion or to help support our body weight to increase our range of motion.

For upper body mobility we are going to target opening up the chest, releasing the lats, and working on upper back rotational mobility. The combination of these three is going to help release a lot of that tension built up from sitting, driving & everyday life. And it will feel great at the end of your workout.

When we talk about lower body mobility we are mostly talking about mobility in and around the hips. Yes, you are going to gain some mobility in the range of motion at the knee joint, but since it is a uniaxial joint that only goes in one direction it will not see as much improvement as the hip will. Since the hip is a multiaxial joint, we have to work for range of motion in multiple directions and you will feel exactly what I’m talk about when you try these exercises.

Upper Body Mobility Exercises

  • Chest Openers
  • Thoracic Rotations
  • “Wall Slides”
  • Erector Spinae/Lat Rotations
  • Lat Stretch

CHEST OPENERS

Start by having the TRX straps comfortably in hand and facing away from the anchor. Proceed with the mobility exercise by stepping forward and letting the straps gently pull your arms behind you. This will create a traction stretch within your anterior shoulder and chest. Alternate each foot you are stepping with and see if with a couple reps you can improve your range of motion.

THORACIC ROTATIONS

This is a favorite to do in our gym on the wall, but we love being able to use the TRX for an added stretch at the end. I would not recommend this until you are able to do half-kneeling thoracic rotations on the wall as seen in the PureForged Method (great for you golfers out there!).

Starting kneeling with the outside knee up and TRX straps in hand on the side. Begin by rotation away from the anchor. Keep your arms straight as you let your upper back (thoracic spine) rotate and your chest open up at the end. Keep your lower body as still as possible.

“WALL SLIDES”

Start with the TRX straps out to the side of your body as pictured above. You are going to slowly move your arms toward the ceiling while keeping your arms wide. This will allow you to work on shoulder mobility through the entire range of motion while getting some traction stretch in your shoulders toward the end.

ERECTOR SPINAE/LAT ROTATIONS

This next one is going to feel great on the lattisimus dorsi muscle (your lats) and your erector spinae muscle which runs through the middle of your back to your glutes. You are going start facing away from the anchor. Walk your feet back so that you are leaning into the straps and having a slight forward bend. Keeping your arms straight rotate from side to side to get a great traction stretch in both these muscles.

LAT STRETCH

Starting half kneeling with your knee closest to the TRX up, have the straps together as one. Grab onto the one handle with both hands and swing your arms up overhead and lean the outside hip away. This will create a great stretch down the side and through your lats.

Lower Body Mobility Exercises

  • Squat for Depth
  • Side Lunge/Squat for Depth
  • Figure 4 Stretch
  • Hip Flexor Stretch

Squat for Depth

Starting with your hands in the handles with elbows bent at your side, take a comfortable squat stance. You may want to take your feet a bit wider to allow for greater mobility. Proceed as you would with a normal squat, sitting back with weight mid-foot to heel. Come back up using your legs with assistance from the TRX.

Side Lunge/Squat for Depth

Similar to the squat, the use of the TRX here is going to allow for greater depth in that side squat/lunge. Often times people are limited moving laterally because they feel like their hip stops them. The use of the TRX is going to allow your hip to go deep, almost deeper than the knee. This is going to create a glute stretch.

Figure 4 Stretch

This is another great glute stretch that is going to allow your lower back to release as well. Start standing with the TRX straps in hand with your elbows at your side and standing on one leg. Take the other leg and cross it over so that your ankle is over the other knee. Squat normally by sitting back into your glute. You should feel a great stretch in your glutes.

Hip Flexor Stretch

This one is one of our go-tos because it is great to open up the hip flexor. You are going to start in a half-kneeling position with your back foot inside the TRX. This is going to create traction for the hip flexor to help it open up. To create a great mobility stretch, have your hips go forward by squeezing your glutes and shifting your weight forward. This will also start to work in a quad stretch. Your body will stretch what it needs to, so whichever is tighter will feel the greatest difference.

TIPS FOR USING THE TRX

  1. Keep tension on the straps. The whole point is to use the TRX for exercise. A helpful tip is to find the end point of your range of motion when you are training with a TRX. Make sure there is tension and you are in the proper stance or position.
  2. Remember the intention of the movement. I see a lot of people going crazy when they use a TRX. This results in sawing of the handles, or them sliding back and forth. It also causes a lot of sagging in the low back when doing core work.
  3. The TRX also shouldn’t rub against your arms. If that is happening you need to adjust your positioning.
  4. Make the adjustments. If the three above didn’t hammer it home let me be clear. You can make easy adjustments while using the TRX. If your angle is too hard or steep, change it and finish your reps don’t quit. If you can’t keep tension on the straps, stop adjust your positioning and resume your reps. Oh, you can’t control your hips from sagging, or the straps from swinging, or the rubbing on your arms? Stop and adjust. As always with exercise quality comes first.

TRX WORKOUTS

There are various workouts for mobility, upper, lower and core. One of my favorite things to do is mix in cardio intervals after every round. When I am doing a strength workout this breaks up the strength sets and increase my stamina. And when I am doing mobility it helps to keep variation in the workout and keep my body temperature and blood flow to muscles high.

EQUIPMENT – WHERE TO BUY A TRX

These are affiliate links. While there is no cost to you when you order through them, I do make a commission. Your support, by ordering through them, is greatly appreciated!

You can find a TRX all over the place. But if you want to support me and the Pure Fitness team you can order through this link on Amazon 😃

Now for some items you will want to use with your TRX. A high quality exercise mat. My favorite brand is Manduka because it has lasted years, I don’t slip and it is easy to clean. I linked the one I use here.

If you have a space dedicated to a home gym I would get the TRX wall anchor. This way you don’t have to worry about moving your TRX in and out of a doorway every time you want to start and end your workout.

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Welcome to the world of fitness and wellness gifting! As we gear up for 2023, it's time to start setting goals and looking for resources to help us succeed. Whether you're a fitness fanatic or seeking the perfect gift for one, our Ultimate 2023 Fitness Gift Guide is...

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The Power of Social Proof In Personal Training

The Power of Social Proof In Personal Training

In the world of personal training, where trust and credibility play pivotal roles, the concept of social proof functions as an authentic way to connect with your audience. Social proof, the influence created when individuals see others engaging in a particular...

read more
fitness articles
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GOLF FITNESS POWER

GOLF FITNESS POWER

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Power and explosiveness within full range of motion

In steps 1 and 2 we covered flexibility and stability respectfully. Step 3 takes us into the development of power through periodized programming and plyometrics. However, if you haven’t read and implemented steps 1 and 2 stop now.

Read Golf Fitness Flexibility and start implementing a regular stretching routine.

Then read Golf Fitness Stability and start incorporating those exercises to build a strong foundation.

Now back to power development for golf performance.

Step 3 is where you can separate yourself from others on the course. Top end, professional athletes are using this step to take their performance to the next level. So if you, like professional athletes, are looking to increase distance and swing speeds keep reading.

Full Range of Motion

This is the foundation of healthy movement for everything. Golf is no exception.

Being able to move through the entire ROM in a golf swing simply means the ability to develop speed. And speed means distance. We all want distance.

Along with speed another huge benefit of full ROM is pain free movement. In many cases people who have limited ROM will also have pain. This pain can be anywhere in their body. It is caused by the body continuously trying to compensate for the lack of ROM.

In golf we repetitively swing the club. If our ROM is limited in that movement patter – anywhere from you shoulders to your hips, your body will compensate. You will still create movement, but your body will load and fire incorrectly. Stress will be put on areas that should not be feeling it. The end results will be pain and if it is not address quickly, chronic pain. For a golfer this limited ROM presents most commonly as chronic low back pain.

So it’s simple, achieve full range of motion and increase speed and play pain free. Who wouldn’t want to do that?!

Not sure how to achieve full range of motion. Well, go read step 1 like I said at the start.

Power

Power within full ROM is the third step in the process of taking your game to the next level.

Remember Step 1 ROM, Step 2 Stability.

In a power development phase l periodize your training program to build and peak at specific times. This process optimizes your performance and translates the work in the gym to the speed and distance on the course.

Yes, I just told you that simply having full ROM will give you speed, but this step is where people separate themselves.

It is imperative that this power phase is focused on training and strengthening the FULL ROM and not just parts of it. In order to maximize your results your body needs to build strength throughout the entire movement pattern (s). Otherwise, you just wasted the time you spent on step 1 and step 2 and you will limit your potential.

This phase is also a good time to incorporate training under unstable conditions for the purpose of power development. I use a bosu ball and stability pad with my clients.

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Explosiveness

Explosiveness often gets interchanged with power and they are quite different. Both can give you the same end result but by training different physiological adaptations. Both are important to golf performance. And when used synergistically will get you the best results.

Power is strengthening the muscle itself, where explosiveness is teaching the body how to use it. Properly training some for explosiveness means teaching their body how to use stored elastic energy. Taking advantage of the stretch reflex component and golgi tendon organ (GTI).

The easiest way to do this is through plyometrics, when done correctly. Often plyometric exercises turn into cardio sessions. Simply put, thats a waste of time. It takes zero advantage of the training modality.

Quality over quantity always takes precedent in plyometrics. Iv’e said it in other articles, but I’ll say it again. Quality fast movement throughout the entire ROM is the key. Teach the body how to use stored elastic energy and train it properly and you just took your full ROM and created a monster off the tee box.

Periodization

I think it’s important to quickly talk about periodization as power and explosiveness require it in order to ensure maximum results.

Just going into the gym and doing the same rep counts with the same weights won’t maximize your full potential. Through proper periodization you can and will maximize top end strength to peak when you want it to. Which will give you that club speed and distance we have been talking about.

Periodization also allows your muscles to hypertrophy over a period of time without going through phases of overreaching (the precursor to over training) which would cause a loss in strength. And we want hypertrophy because it is what allows us to build strength to be used as explosive power.

On paper, periodization is simple. Following a progressive cycle of 6-12 weeks in length that adjusts intensity and volume to maximize top end strength at a specific time. However, many people don’t know how to properly periodize an individual, or more importantly don’t know when to make the appropriate adjustments during the training cycle. There is a scientific approach to periodization and if you don’t follow it, you are wasting your time.

Also an important note for readers who want to follow this style of program is that you have to be on a consistent schedule 3-5 days per week. You cannot train for a week and then take one off, or two weeks and then take a week off. These are the types of programs that you need to be all in on in order to reach your highest potential.

You can read about my number one power exercise to increase distance in this article.

Put it all together

Now you know our 3 step PureForged Method.

  1. Flexibility and Range of Motion
  2. Stability and Balance
  3. Power and Explosiveness

Follow this system step by step and watch your game sky rocket. Reach out to us for an assessment, programming or one-on-one training.

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INCREASE YOUR DEADLIFT WITH THESE EXERCISES

INCREASE YOUR DEADLIFT WITH THESE EXERCISES

by

Personally I think the deadlift is a very impressive lift. To look at a bar with hundreds of pounds on it and pull it off the ground from a dead stop is crazy. Maybe I think that because deadlift is my favorite. Or maybe it’s my favorite because I think about it in that way. I don’t know but either way I love it! And now I get to share all I know about increasing your deadlift with you.

As I said, the deadlift is my personal favorite (see the picture of me deadlifting). Probably because it’s my best lift, but I also like it because it is the simplest movement. When someone asks about the deadlift, I often say that you just have to stand up.

In reality it is way more complicated than this due to the weight. The load of the bar in front of your body pulling your shoulders forward really changes the process of standing up. To perform the most efficient deadlift, you need to stand up as normal as possible, by strengthening the muscles that are carrying the bulk of the weight. 

Let me clarify what I mean by “stand up as normal as possible”. I like to reference the position toddlers go into naturally – they keep their back flat/upright as they squat down to the ground from their hips. Now you don’t need or want to be that low, but the point is that this is our body’s normal movement pattern.

We want to move evenly with the bar by flexing and extending at our hips and knees at the same time. We do NOT want them to move separate of each other. You see that when the lifters legs are straight or almost straight and they pull the rest of the weight to lock out using their back.

In this article, I will talk about the major muscle groups in the deadlift and auxiliaries to strengthening each muscle. We will also discuss common issues, like above, and ways to help fix them. These exercises when used correctly can help improve overall strength and therefore maintain proper technique through the lift.

Primary Muscles Involved In The Deadlift

If you are looking to start deadlifting or trying to increase your numbers it is important to have a basic understanding of what muscles are being used. Let’s review the primary muscles used in the deadlift and why you want to train those muscles individually as apposed to only in the deadlift pattern.

Glutes, Hamstrings & Quadriceps The glutes and quads to extend the hips and the quads extend the knee during the accent of the deadlift.

Erector spinae & Abdominals – These muscles resist the force of gravity to keep the back aligned and in the best positions to perform the lift. Without proper core strength, the back is more likely to arch and this will make shoulder retraction more difficult.

Trapezius & Rhomboids – These muscles work together to resist the gravity on the bar to keep the shoulders retracted and lockout the shoulders on top.

Main Dysfunctions Seen During The Deadlift

Here are the outcomes we don’t want to see when performing a deadlift. I will tell you why it happens and how you can address the issue. If you can keep these points in mind during your workouts you will be able to recognize and fix the issue and be able to safely increase your deadlift.

Rounding of the Back

If your back is rounding it is caused by a loose core, or bad set up. Always make sure to starting the lift with shoulders back, chest up, and a strong core. Your set up is going to make or break your sets.

Loose Lock Out on the Top

Not locking out at the knees, hips, or shoulders is going to be a red light according the USA powerlifting federation (where we are members). The knees not locking out is often because the lifter is not paying attention. People often forget that the hip extension comes from glute flexion and core tension. Shoulder retraction is crucial to the lock out, a good set up will help with this.

Uneven Movements at the Joints

This is when your hips start moving before the shoulders. This can easily be fixed, but you might have to back-track for a bit and it will feel strange and weak. Your knees, hips, and shoulders need to move together to perform the lift the most efficiently. If your hips start moving before your shoulders, all the force at the end of the lift will be on your back.

Auxiliary Exercises That Can Help Increase Your Deadlift

If you are looking to increase your deadlift you are going to have to start including auxiliaries into your workout that address your weaknesses. Check out the list I have below of some of my favorite and most effective exercises categorized by muscle group. Try them out in your next workout and let us know what you think!

And remember that auxiliaries are used to stimulate a huge adaptation. If you aren’t pushing yourself on auxiliaries you are missing the whole point.

Exercises to Strengthen Your Glutes

  • Glute Bridge Variations
  • Hip Thrusts

Exercises to Strengthen Your Hamstrings

  • Straight Leg DeadLifts
  • Hamstring Curl Variations

Exercises to Strengthen Your Quadriceps

  • Bulgarian Split Squats
  • Lunges
  • Squats

Exercises to Strengthen Your Erector Spinae

  • Back Extensions
  • Super Man
  • Bird Dogs

Exercises to Strengthen Your Trapezius

  • Face Pulls
  • Bent Over Rows
  • Pull ups

Exercises to Strengthen Your Rhomboids

  • Reverse Flys
  • Seated Rows

Exercises to Strengthen Your Abdominals

  • Deadbugs
  • Toe Touches
  • Leg Raises
  • V – Sit

Core strength is integral to your deadlift performance. Focus your attention on building a strong core and following a consistent training schedule and your deadlift (and other lifts) will common along. Do the opposite and you will likely experience plateaus and injuries. Check out this article on why training your core is essential.  And take a look at all of our core workout videos here.

My favorite ab focused exercises:

  • Ab Wheel – work up to 5 sets of 20 before adding resistance, like a plate on your back. Make sure you have a full range of motion and proper form before adding resistance.
  • Plank – any and all variations are excellent. Be sure to hold your form when you add movement. The low back can not sag or arch. Upper body mountain climbers are a great finisher, or to failure exercise.
  • Decline Bench Sit-Ups – there are many variations you can use to target unilaterally, rotation or upper body. A good goal to start with is 20 full sit-ups for 5 sets.

Auxiliary Deadlift Workout

Key Points During Deadlift Exercise To Help

Remember to keep your core engaged. Keeping the core engaged will help protect your back to ensure that everything stays tight and will help keep your back flat throughout the lift. This means that if the core is engaged it is helping to keep your torso straight and taking some of the pressure away from the back and to also not allow it to become rounded during the lift.

Your knees, hips, and shoulders need to move together to perform the lift most efficiently. An imbalance in this will increase the risk of injury and decrease the amount of weight you will be able to lift.

Other Main Lifts

Because of my powerlifting background I associate deadlift with the other two main lifts of powerlifting. Which are bench and deadlift.. They each contain their own unique muscular demands, but the philosophy behind training is no different. I have put together an article just like this one on the squat and the bench. Follow the links below to get specific information you can start applying to your workouts today.

How to Increase Your Back Squat

How to Increase Your Bench

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In the world of personal training, where trust and credibility play pivotal roles, the concept of social proof functions as an authentic way to connect with your audience. Social proof, the influence created when individuals see others engaging in a particular...

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