| Over the last few weeks at BioForce Golf,
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| | an indicator to me that this is where we
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| we have had many questions about golf
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| | begin your golf fitness program. I would
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| fitness exercises.
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| | have you "hold" the start position of
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| Questions such as: are these type of
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| | this golf exercise for a certain number
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| exercises beneficial to someone who has
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| | of seconds and sets. This would, over a
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| had a lower back injury, what are the
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| | period of time, develop more strength and
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| best types of exercises to improve my
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| | endurance in those golf muscles.
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| clubhead speed, and what flexibility
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| | Once we have reached a good "hold" time
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| exercises can improve my back swing?
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| | on a golf exercise, we then progress to
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| Through many of our free daily golf tips
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| | adding "movement" into the equation.
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| on our website, we have provided answers
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| | Movement simply stands for range of
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| to these questions and many more. One
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| | motion (how much movement you can do).
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| area of golf fitness I get quite a few
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| | Every golf exercise has a certain range
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| questions about revolves on how to
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| | of motion you move through to get the
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| implement golf exercises into a golf
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| | greatest benefit for your golf game.
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| swing improvement program.
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| | In the Russian Twist example, a full
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| Many of the individuals who come to our
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| | range of motion would be a full shoulder
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| site are not experts in "working out."
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| | turn to the left and right of center.
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| I've written my golf-specific exercise
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| | Again, at the beginning you may be unable
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| manual, YOUR BODY & YOUR SWING, to help
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| | to make a full shoulder turn. So what do
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| you develop a program for yourself.
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| | we do? We slowly work on increasing the
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| Probably one of the most-asked questions
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| | "movement" within the golf exercise until
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| is: how do I go about introducing certain
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| | you are at a point of full range.
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| exercises into my golf fitness program?
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| | As with the idea of "position," we do the
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| At times, certain individuals are unable
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| | same with the idea of "movement." We
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| to perform an exercise in its basic form.
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| | gradually increase until you have
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| They are either out of shape, suffering
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| | achieved a full range of motion in the
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| from an injury, or too stiff to perform
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| | golf exercise. Once this is achieved, we
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| it correctly. A Russian Twist may be too
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| | move on to the final stage of
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| difficult for a beginner to execute
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| | implementing a golf-specific exercise.
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| correctly. It takes great core strength,
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| | The final stage of implementing any golf
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| endurance and flexibility to complete the
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| | exercise into your golf swing improvement
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| exercise to the limit.
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| | program is "tolerance." Tolerance can be
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| In this type of situation there are "baby
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| | defined as performing the correct number
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| steps" you can take in terms of
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| | of sets and repetitions of a golf
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| implementing such exercises into your
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| | exercise for it to be beneficial to your
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| golf fitness program.
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| | golf game.
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| I like to call this the "position,
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| | No Pain, No Gain!
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| movement, tolerance" training guideline.
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| | The idea of "no pain, no gain" does not
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| This is an easy methodology to follow in
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| | work in this situation. Rather, you want
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| terms of implementing exercises into a
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| | to be able to perform a self-prescribed
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| training program.
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| | number of sets and reps of every golf
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| We'll use the Russian Twist exercise in
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| | exercise in your program. This prescribed
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| my book, YOUR BODY & YOUR SWING, as an
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| | amount of work is up to you, the
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| example.
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| | individual golfer, and what you feel is
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| When you are implementing a golf fitness
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| | best for your body.
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| exercise(s) into your golf swing
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| | Too little work will provide you no
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| improvement program, you must be able to
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| | benefit. Too much work or following the
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| place the body in the correct starting
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| | "no pain, no gain" mind-set can increase
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| position of the exercise.
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| | the possibility of injury greatly.
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| For example, if I were to have you
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| | You need to use your best judgment on
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| perform a Russian Twist, first I would
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| | every golf exercise in your program. This
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| ask you to place your body in the correct
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| | will allow you to perform each golf
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| position for the exercise. In this
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| | exercise with the correct technique,
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| situation it would be knees slightly bent
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| | develop (maybe over time) the correct
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| and placing your torso in a position
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| | range of motion of each golf exercise in
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| where the "abs were turned on."
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| | your program, and finally take each
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| Hold it Right There!
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| | exercise to "your own level of
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| Just placing your body in the correct
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| | tolerance."
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| position for an exercise requires effort
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| | It is very easy to implement golf
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| from the body. If you were able to place
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| | exercises into your golf swing
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| your body in the correct position, I
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| | improvement program. Follow the simple
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| would then ask you to "hold" this
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| | rule of "position, movement, tolerance,"
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| position for a certain amount of time.
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| | and this should help you dramatically in
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| This would indicate you are strong enough
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| | the development of your golf fitness
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| to add movement to your golf fitness
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| | program.
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| exercise.
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| | Once you've mastered the exercises and
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| On the other hand, if you were only able
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| | routines in your current exercise
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| to hold the starting position of the
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| | program, you'll be ready to take it to
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| Russian Twist for 15 seconds before your
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| | the next level, a more advanced program.
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| lower back started to bother you, this is
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