Day: July 27, 2010

Stabilize Your Game – Exercises to Improve Your Golf Game

Golf is physically demanding game. Your body has to be fit to play your best. That means doing specific, yet simple, golf exercises to tone muscles, increase flexibility and boost endurance. If your body isn’t ready, your golf will suffer and getting out on the golf course can set your body up for injury.

The focus of the Golf Conditioning Stabilization program is to improve neuromuscular efficiency (brain muscle communication), increase postural control, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the lumbo-pelvic-hip complex to allow for the expression of functional strength. Trying to develop dynamic stability and/or power without developing static stability first would be detrimental to your performance. To improve your golf performance you must first develop static and dynamic stability.

Use the following exercises to develop your core stability and improve your golf game. Every golfers needs are different and not all bodies are alike. SAC Elite Golf is an individual program that can teach you additional methods for strength and power, which can add additional yards to your drive and ultimately lower your handicap. Remember, making sure you communicate your goals with your trainer is important to achieve better golf fitness.

Barbells for Everyone

What’s new? Try something old; we are talking the tried and true basic barbell lifts. Here’s a few basic barbell exercises you may have heard of before; Front squat, Back squat, Overhead squat, RDL’s, Shoulder Press, Bench Press, and Good Mornings. If you haven’t heard of these movements you should get to know them ASAP.

Why are these movements so great if they are “basic?” There are a few reasons to do these exercises:

  1. Increase your strength quickly, safely, and efficiently.
  2. Increase your core strength actively through a full range of motion.
  3. Increase your flexibility and joint/bone strength.
  4. Burn more calories by using your full body, targeting larger muscle groups and increasing body tension while moving through the motions.
  5. Using your new found strength and range of motion to apply to sports, general fitness, and overall health.

These basic lifts, when done correctly and to full range of motion, will make your workout feel like sprinting up a hill. The full range of motion, combined with a heavier load, pushes your body both in muscular strength and increased heart rate. Not only do these lifts make you sweat (buckets even) they push you to keep good form, good posture, and the concentration demands are much higher than sitting on a bench or using a leg press. You’ll test yourself physically and mentally to find more depth, increase your weight, and build core strength. Lifting with barbells will help you understand your body better and coordinate your muscles to fire harder, faster, and more efficiently. All these things add up to a intense workout, quicker strength gains and greater flexibility that will push you to continually work harder (increasing your heart rate and caloric burn).

Learning how to coordinate and move your body through space without weight first is pivotal in executing these more demanding exercises. Be smart, make small gains, be true to the movement, always aim for proficiency before increases in weight, and have fun!

If you want to learn more about these lifts and how to increase strength quickly, Personal Fitness Trainer Adriana Brown runs Men’s Power Training for Sport (barbell lifting) every Wednesday from 7:00-8:00am. To find out how you can become a barbell aficionado, call Adriana at 206-443-1111 or send her an email.