Today, we're looking at a workout that you can do to improve your golf game.
Now, every workout needs to have a specific purpose, something driving it.
We don't need to come in here and just do random exercises, hoping that it helps.
Today's simple workout is going to be on one of the things that the majority of you need and that's separation.
If you want to find out if separation is something you need to work on, simple way to test it.
Hold the shoulders nice and still.
See the range of motion you have without the shoulders wanting to move with it.
You can also hold the hips still to check disassociation upper-lower, lower from upper.
Starting very, very simple.
If this is something that we need to work on, we'll go through it.
We'll do two sets of 10 of everything and we're going to start with open books.
We're down onto the side.
I'll spin sideways so you can see a little better.
What I want to do is I want to bring my thighs up perpendicular to my chest.
I want to make sure that my knees are nice and even.
Now, the goal here is to open up.
The head can be off the ground, it can be on the ground, it can rotate, whatever, but we want to get this shoulder down to the ground without engaging using the hips.
The easiest way to watch the hip, don't let these knees move.
If you see the knees are moving, that's the hips moving.
We're opening up, dropping down, holding it for a second, coming back up.
All nice and simple dynamic movements here, which means that this is something that we can do prior to going out and playing, to help improve that performance.
Now, I'm going to spin this way so you can see that shoulder a little better, so that as I go, again, the knees are nice and still, I'm rotating, really having to work on rotating through the chest, that thoracic spine.
Again, while we hold that lower body still.
A fantastic exercise.
Now, a lot of you are going to say, "Can I have something or someone hold my knees or whatever?" No.
If we want to work on true rotation up in the torso, that's when we're going to allow that to hold but if we're looking at separating, we have to teach the body what muscles to engage, to hold, while the others rotate.
Just on its own.
Now, the next one we're going to do is the opposite and this is going to help out with the hips, hamstrings.
What we're going to do, is lift this straight up.
Keeping this shoulder on the ground, lower down as low as it can go, as high as we can get that leg.
We're up, we're over to that other side.
Now, a lot of you are going to notice that one side obviously, is a little better than the other.
That's to be expected.
Obviously, we spend a lot of time, for right handed golfers, turning back, staying down in posture.
Come through, we're up and out.
Everything's not rotating the same.
We want to do our best to even that out, get that body working the best that we can.
It's definitely going to help us out.
Again, holding, rotating, getting in those hips, hitting those hamstrings, stretching out and through the back.
Let's move onto our next one.
We're over to a cable machine.
What we want to do here, is use a little bit of resistance to help us out.
We're going to start with our weight up top.
We're going to hold the hips completely still and get a nice big torso turn.
Again, very similar to what we were already doing but now we're really engaging down that midsection.
Not only to help us rotate but to brace and stay in with that golf posture.
Obviously, we would switch.
We'd go to the other side.
Now, for this next exercise, we're going to go and hold it and now I want to rotate the hips.
That'll be two.
We can take it to different positions to work that midsection a little bit different.
Again, still engaging, making it hold, working through that function, because, again, that's what we're here for.
It needs to be golf-specific and we want it to serve a purpose.
That purpose is separation and holding that in.
Let's move on to our next one.
We're onto the next one.
Again, for separation.
We're going to use a five-pound plate here and we're doing discus turns.
One of my favorites, really helps out with the sequencing of a body, but again, we've got that separation factor.
We're turning back.
This can go high or low with the weight but we want the hips to turn.
You're going to drag through.
Here comes the chest.
Here comes the arm and that would obviously be the club.
Nice and smooth.
Firing, whipping through, back, through.
Switching it up and going to the other side after that set of 10.
You're going to notice, again, for those right handed golfers, coming through on this side, feels funny.
Again, we're trying to even out that body, build up the body so that we can use that break system.
As we go to fire through this way, we have to have the muscles to slow all this down.
The body's not going to produce that for us without resulting in injury.
Now, for our last exercise, what we're going to do is we're going to go into a reverse lunge so we can work those legs.
We're going to come up, so we've got a balance aspect.
We're going to hold that upper body still and we're doing a nice little simple stork turn.
We're down, we're up, turn, back.
If you want to put the hands across the chest, that's fine.
We're setting there, going through our set of 10.
Going over to the other leg, doing that exact same thing, but another great exercise to hammer out that balance, work the stability of the ankle.
Working the hips.
Working on that separation, which, again, is the key here, but the more that we can compound to get an exercise to do multiple things, the better that workout's going to be for you, get you playing better golf, faster and enjoying that game.