Director of Golf Fitness at the Killen Gold Academy and trainer to tour player Justin Thomas.
Today I want to bring you an in depth look at some of the exercises I have Justin do while he's out on the road and also explain to you why he's doing them and the importance for golfers.
So here we see Justin doing a squat to press which is great to help him open up the hips and stabilize the shoulders with the press.
He's then immediately gonna go into a monster walk to work that glute need and still stabilize.
So in this exercise you see Justin using a band.
And all this is, is a rope fitness resistance band.
So blues are relatively light in weight.
Mainly using it for muscle activation.
So, the biggest thing you see is if Justin's going down Justin's able to get really deep and what that's doing is helping him open up those hips 'cause we know the hip movement for Justin is gonna be crucial.
From here, this is also gonna activate those glutes so as he's coming up, we're getting that, more and more resistance, so it's more like a leg press.
And then as he's coming up and pushing up over his head, we have that squat to press.
So, more of an upper body shoulder activation.
We're also gonna be working stability into those shoulder blades.
So a great exercise for a lot of you looking to get a little bit more power.
He's also following this up with the monster walk.
Now what the monster walk's doing is now we're focusing on that glute need.
So to make it harder since this is a lighter band that's why we're having him keep up over his head and pull the arms out, and that's really focusing again on stability in the shoulder blades, maintain that upper body and then as he's walking out we're firing him that glute, glute need and really having to keep that activated.
So again another great exercise.
Now Justin's using a band for the push up motion.
This is creating more resistance and aiding and creating more power in that push.
So one of the key components in power is being able to quickly rapidly move awake.
So for those weeks that he's out on the road, and doesn't have a gym, again, he's always traveling with those bands.
He can strap it over his shoulders so that push ups now gonna be a little bit more difficult as he's going up we get more and more resistance.
He's able to push and power through that.
So again, a great component to produce more power, as well as work on stabilizing in those shoulders.
As Justin goes into his discus turns, this is great for disassociation of the lower body and upper, but what's more important is you can really see Justin's swing so as he's firing through right here, you see that lower body pushing up creating ground force.
So now he's onto the discus turn, and while I usually like have a little bit of weight in the hand it's not always crucial.
So what Justin is doing is he's turning back ...
We're gonna work on the sequencing and allowing to have big separation again, the hip's gonna drag the torso through which is then gonna turn and drag this hand through.
One of the really good things, is you can really see it from this slow motion Justin's using those legs to bend and squat, and then we see that nice big vertical so producing a lot of ground force.
That's gonna be one of the key components on why Justin is, will hit the ball as far as he does.
So really allowing everything to pull drag and produce that club hit speed.
Now Justin is starting to work that lower body which is a key component in creating a lot of the power.
So this is really working the stretch shorten cycle as well as you see its isolating one leg.
This again is gonna, in turn, help out with stability so he's gonna explode up, jump as high as he can, and have a nice steady land and rebound.
So we can't go through a work out and neglect the lower body, especially with the glutes and that being such a key component into power.
So one of the big exercises that we do, is a one-legged squat jump.
So we have this one so that it's braced, but again, the importance for this for golfers, as we're dropping down, we're able to activate but we're putting a little bit more pressure on one leg isolating, so we're feeling it in the quads we're going down loading to the hamstring with that shirt shorten.
Activating the glutes, we're looking for that quick explosive power so we're down and back up.
The goal here, again, is to stick that landing, be able to jump, produce as much power.
Obviously switch to the other leg and keep rebounding spending the least amount of time on the ground.
This is gonna in turn help you produce more power which is one of the main things that we see Justin producing a ton of.
So, great exercise.
As Justin goes into the horizontal chops, you're able to really see again the dissociation which is what really helps Justin create power but also work those obliques.
So keeping along with the band, we're gonna do a horizontal chop.
Again, why is this exercise so great for golfers? When we see that we have that disassociation to where we're really starting to rotate those hips around, keeping that upper body back then when you have to be able to drag.
Now how this is different than those discus turns, we have something that is resisting so as I'm pulling through I'm feeling more through my core, hitting those abs really pulling through those obliques.
We're doing the same thing with those legs so we're able to see him really push off with that and power through.
So you can really work on, working on stabilization while we separates, leveraging with that ground, and working on more rotation.