Let’s be honest…. You’re not going to play in the PGA anytime soon! And that’s OK.. When you undertake a golf fitness training program it’s about helping YOU Play Golf Better__the only competition you have is YOU! Playing Golf Better starts by improving how your body moves in relation in what is desired of a mechanically correct golf swing.
“Until you can get into a position, until you can move joints (hips and shoulders) the way they need to be moved, it will be difficult if not impossible to enhance your power. If we look a most people that struggle with GOLF, it because they lack mobility”_ Michael Boyle
Remember, if you lack mobility in your hips and thoracic spine it will be impossible to hit the ball using the correct Kinematic Sequence. The ability to transfer energy from the ground up into the ball.
Once you’ve established sufficient movement patterns strength matters! Until then, it will simply serve to accelerate the rate at which you wear out your bodies joints. If all you needed to hit the ball farther was more strength then the guy below would be the long drive champion.
Remember:“Muscles are morons, it’s movement that matters!”
He’s not! This guy is.
Justin James is Long Drive Champion because he possesses strength and speed. And you cannot have speed without flexibility and mobility. Watch his swing. Check out how flexible he is!
“Golf fitness isn’t beach fitness….it’s not about looking good. Ultimately it’s about becoming better on the golf course. Getting in ‘golf shape’ requires a program with a distinct definition of success. Measure movement quality, not your waistline.”_ Jason Glass, TPI Instructor and Advisor
Now that you can move well we want to establish functional strength. Strength that can be applied to life and sport. Those of us taught by the Titlelist Performance Institute measure functional strength using the following:
Overview Of Strength Testing
AtTPI we have 3 strength tests that help us determine if you’re strong enough to play golf at the highest levels.
Lower Body (Split Squat)
All those 3 components will make up the strength tests and will determine if that player has adequate strength, for their body size, to hit the golf ball far and match the tour players around the world.
1) PUSH Strength: Single Arm Press
Looking for adequate strength for the push pattern. The weight is determined by using 25% of the athletes body weight. e.g.180 lb. man – uses 45lbs. NOTE: this test is done using a bi-lateral cable stack machine in a bi-lateral stance.
2) PULL Strength: Single Arm Pull
Looking for adequate strength for the pull pattern. The weight is determined by using 30% of the athletes body weight.e.g. 180 lb. man – uses 54lbs.
3. LOWER BODY Strength: Split Squat (Lower body strength in the vertical plane)
The purpose of the split squat test is to determine how much GOLF STRENGTH you have in this motion. The weight is determined by using 150% of the athletes body weight.e.g. 180 lb. man – uses 90lbs in addition to his own body weight, or 45lb dumbbell in each hand.
“We know that one of the main sources of power in the golf swing is vertical thrust. Power = strength x speed. If we are deficient in the strength component of the power source we will be deficient in lower body power in the golf swing. This is bi-lateral test that will tell us if we have a deficiency from Left to Right sides or asymmetry.”__Lance Gill, Lance Gill Performance Systems
Brett’s Bottom Line:
If you want to hit the golf ball farther you need to produce more vertical thrust. “Vertical thrust is a must.” One of the best exercises to improve vertical thrust is the trap bar deadlift. Drive the ground away from you as if you are jumping. This will put more strength in your body’s engine-
the glutes. The King of the Swing ️ Check out the video below:
“There is no quick fix to changing your body. If you want to be more flexible, stronger,faster__there is no substitute for hard work. It’s not easy and it’s not convenient. It’s supposed to be hard! If it were easy everyone would have it. You don’t have to love the work, just be addicted to the results.” _ Brettt Cohen
"Today I will do what others won't so tomorrow I can accomplish what others can't"
TPI FITNESS SCREENINGS
Fitness is an extremely important component to any golfer's game. Glen is a TPI Fitness Expert and now offers private TPI Fitness Screening sessions, giving golfers the opportunity to experience the same physical assessment and fitness training as the pros, regardless of age, current fitness level or handicap.
The assessment identifies physical imbalances. A fitness program is then designed to correct those imbalances and improve stability, mobility, flexibility, balance, posture, strength and power. Improved physical fitness levels increase endurance and injury prevention, improving performance.
TPI Fitness Screening Includes: Physical assessment, TPI-generated workout program, and access to TPI literature and video exercises (viewable from iPhone or other compatible mobile device).
For more information on TPI Fitness Screening, or to book a session with a certified TPI expert, please Contact Glen Walden at 845-518-6901
TPI Fitness Screening
TPI FITNESS SCREENING
TPI SCREENING AND PERSONAL TPI PROFILE AND PROGRAM INCLUDED
Back Pain Can Be Crippling! So much so it can stop a Tiger in his tracks!
Experts estimate that as much as 80% of the U.S. population will experience a back problem at some time in their lives.
BACK PAIN is the #1 injury amongst golfers!
What Causes Back Pain?
The spine is a complicated structure of bones, joints, ligaments and muscles. While there are can be many contributing factors that can lead to back pain, for example:arthritis, poor posture, being overweight or obese, poor diet, psychological stress, etc. In order to keep things simple we are going to discuss the most common mechanical causes of Low Back Pain.
Common Mechanical Causes of Low Back Pain
The Joint-By-Joint Approach
The Joint-By-Joint approach states that; the human body works in an alternating patterns of stabile segments connected by mobile joints. If this pattern is broken or altered in any way, compensation will occur which leads to irritation, inflammation, pain and eventually injury.
The Lumbar Spine (in yellow) is a stable segment.
The Hips and Thoracic Spine(in pink) are mobile segments
The Process is Simple
Lose hip mobility, get low back pain.
Lose thoracic spine mobility, get low back pain, neck or shoulder pain.
How We Lose Hip and Thoracic Spine Mobility?
You guessed it.. The chair.. You may have heard this before.. “Sitting is the new smoking”.. The average American is sitting 9 + hours a day! I have clients that admit to 10 or more! Is the image below an exaggeration? Not really.. Go to any office or visit a coffee shop where people are working on their laptops or texting on their cell phones and you will see lots of “C” shaped spines.
How Do This Apply To Golf?
Those of us trained by the Titleist Performance Institute look at how a golfer’s body moves using what’s known as the Level 1 Screen. This evaluation process was developed for golf professionals to identify any physical limitations that might be effecting their golf swing. The level 1 screen looks at flexibility, mobility, stability andbalance as it relates to a mechanically correct golf swing.
The physical limitations found in the screen are then correlated to any one of a number of common swing innefficiencies. This correlation is referred to as the Body-Swing connection.
One swing characteristic known as Reverse Spine Angle is the prime cause of back pain in golfers. Reverse Spine Angle is defined as any excessive upper body backward bend (trunk leaning towards the target) or excessive left lateral – upper body bend (for a right-handed player) during the backswing. This swing fault makes it very difficult to start the downswing in the proper sequence, because to the lower body is in a a position that limits its ability to initiate the downswing.
The upper body tends to dominate the swing when the lower body can’t start the downswing or has limited abilit to initiate the movement. The upper body dominant swing will eventually create path problems and limited power output.
Foremost, the ability to separate your upper body from your lower body which allows your shoulders to rotate around the spine without going into backbend or excessive lateral bend. Limited thorax to pelvis separation is caused by reduced spinal mobility and shortened lat flexibility.
Right hip internal rotation for a right-handed golfer is paramount for full rotation into the right hip without any lateral movement. SEE IMAGES BELOW: If the body is unable to rotate around the hip due to joint or muscular restrictions than a lateral sway may occur. Any lateral sway during the backswing will force the spine to tilt into backward bend and create the reverse spine angle.
Finally, the ability to stabilize the spine angle during the backswing is directly proportional to strength and stability of the core musculature (your abs and glutes).The core is king when it comes to spinal stabilization. These muscles help keep the thorax forward flexed throughout the golf swing.
Inadequate Right Hip INTERNAL Rotation
Adequate Right Hip INTERNAL Rotation
Check out this YouTube video as Dave Phillips and Lance Gill share how Butch Harmon changed Rickie Fowler’s swing to protect his lower back and discusses what the average golfer can learn from their work.