100 Cardiogolf Drills and Exercises-Side Flexion for Better Rotation in the Golf Swing

KarenCardiogolf Daily Dose, Pilates for GolfersLeave a Comment

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Making practice swings instead of hitting balls is a better way to improve your swing technique.  If you are trying to learn the swing or make a swing change, rehearsing the move without hitting a ball will assure that you are actually doing the correct move.  Repeating the motion that you want to achieve will help ingrain the move into your real swing.  Use the Cardiogolf ‘Shortee’ Club to practice everyday.  If you don’t have room to swing a regular golf indoors or you can’t make it to the golf course or driving range, use the Cardiogolf ‘Shortee’ Club to practice anywhere and at anytime.

100 Cardiogolf Drills and Exercises
  1. Set-Up Practice
  2. Grip Practice
  3. Back Arm Only Drill
  4. Impact Drill
  5. Forward Lunge with Arm Extension
  6. Front Arm Only Drill
  7. Back Arm Only Drill on an Uphill Slope
  8. Hand Placement 
  9. Squats with Arm Extension
  10. Back Arm Only Drill on a Downhill Slope
  11. Overhead Arm Reach
  12. Front Arm Only Drill on a Downhill Slope
  13. Alignment Drill
  14. Lunge and Twist 
  15. Y to L Drill 
  16. Side Flexion
  17. Wide Takeaway Drill
  18. Feet Together Drill
  19. Step and Swing Drill
  20. Wrist Hinge Drill Variation
  21. Posture Drill
  22. Shake Hands Drill 
  23. Learn to Coil and Uncoil 
  24. Elbows Together Drill 
  25. Wrist Hinge Drill 
  26. Single Leg Balance Drill 
  27. Squat Transition Drill 
  28. Baseball Swing Drill
  29. Pump Drill
  30. Takeaway Drill with GolfGym PowerSWING Plus
  31. Backswing Drill with the GolfGym PowerSWNG Plus
  32. Stop Coming Over the Top
  33. Lag Drill 
  34. Lead Arm Only Drill on a Downhill Lie
  35. Lead Arm Swoosh Drill
  36. Anti-Extension Wall Drill
  37. Squat with Shoulder Press Using GolfGym PowerBall
  38. One-Legged Balance Drill
  39. Chipping Drill
  40. Uphill and Downhill Lies
  41. Torso Rotation
  42. Knee Extension
  43. Russian Stretch
  44. Full Body Stretch
  45. Triangle Pose for Golfers
  46. Pivot Drill 
  47. Squats
  48. Lateral Bounding

Today we focus on Side Flexion-

In the golf swing, you need to be able to do a combination of side flexion (frontal plane movement or side to side motion) and rotation (transverse plane or rotational movement) in your core to wind up your torso to create power. Your obliques, along with erector spinae and abdominals are responsible for side flexion or lateral movement in your golf swing.

If you have limited range of motion in any of these areas, then it is difficult to create the positions needed to get power. Although it is not necessary to know exactly what anatomy is used in the golf swing to play your best, having some awareness of what muscles are used can help you prepare your body to move at its best. Having weak or tight oblique muscles could lead to swing flaws. Having an awareness of how to activate those muscles could help you move and swing better.

This side to side Pilates inspired exercise is one of many dynamic exercises that I incorporate into the Cardiogolf Pre-Round Warm-Up Routine that can help you increase your core temperature, prepare your nervous system for performing the golf swing, and strengthen your body. If you incorporate this exercise into your daily routine, you could strengthen those muscles and fire up your swing.

Side Flexion with a Golf Club-
  • Stand in a modified golf stance holding a golf club parallel to the ground.
  • Extend your arms above your head, inhale and then lean to the side.
  • Exhale and return to the start.
  • Repeat on the opposite side.
  • Do 8 to 10 repetitions on each side.

Practice something about your game everyday. #CardioGolfChallenge

Click here to see my favorite training aid. 

For years, I have been using a traditional step in my Cardiogolf routines and exercises. Although effective, I felt it was important to design a step that simulated a fairway to make it more ‘golf-like.’

You almost never have a flat lie on the golf course, so it is important to practice your swing on sloping lies to develop feel and stability. The Cardiogolf ‘Slope’ is curved like a fairway slope. You can vary the angle you place your foot to practice varies sloping lies.

I developed the Cardiogolf ‘Slope’ to help golfers practice uphill and downhill lies, but it is also a great tool for exercise. You can do a variety of traditional low-impact exercises as well as strength, balance, core and even upper body exercises. Stay tuned for more information.

Visit Cardiogolf.com for more Information

Stay On-Course with Your Health and Wellness

Cardiogolf teams up with Zija International, the leaders in the Natural Health Revolution, to offer golfers of all abilities cutting-edge health and wellness products.

Would you change the way you eat if you knew certain foods could help you play better golf?

Managing your food intake, hydration levels and adding certain nutrients to your diet can not only help you concentrate and focus more on the golf course, but it can also help you keep your heartbeat steady as you make an important shot or putt, help your muscles fire faster for more power, help you fight fatigue so you can play and practice longer and even help you keep your cool after a bad shot. More importantly good nutrition is good for your overall health and well-being.

We all know the importance that fitness, swing mechanics and equipment can have on our golf games, but are you eating the right foods to sustain enough energy throughout your round to play your best golf? The best equipment in the world won’t make a difference if you don’t have energy to get you around the course. We do not hear as much about nutrition for golf, but rest assured that the most elite golfers of the world follow some sort of diet to provide them with the energy-output they need to play their best. While is it not yet the norm for golfers to follow a specialized nutrition program, it will soon become so.

By simply adding a few Zija products into your daily routine and making simple diet modifications, you can dramatically improve your golf game and more importantly your health and well-being.

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