Use a club for balance.

1. Hip Swings-We are going to start by warming up the hips muscles. Simply swing your knee back and forth for 10 to 15 seconds per leg. This movement will help want loosen up your muscles and joints and elevate your heart rate. These muscles are typically tight especially if you sit all day.

2. Inner and Outer Thighs-Next, let’s warm up the inner and outer thigh Swing your leg side to side in a controlled motion. These muscles are important to activate to because they enable you to shift weight in the golf swing. Again, do it for 10 to 15 seconds per leg. These exercises will also help you practice balance.

3. Squats-Next, simply squat up and down like this.  This is an excellent overall exercise to build strength, but it will also get our heart rate up to warm up muscles to make them more elastic so they will move easier.

4. Cross-Crawl-From here, hold club like this and raise your knee to the opposite elbow.  The simple motion of crossing your elbow to your knee, activates both sides of brain to prepare your mind for the day. You should feel your heart rate getting faster.  Now, let’s move on to some golf specific motions.

5. Core Warm up-Put the club behind your back like this and practice shifting your weight back and forth. Practice the motion that you are going to be doing for the day. Shift your weight to back and then forward.  This exercise will also active core muscles that are so important in the golf swing.

6. Shoulder Warm up-Now put club behind shoulders and practice making a good shoulder turn. Try to get your shoulder under your chin and then practice finishing in balance. Now take a few smooth practice swings.

Core Strength

Lateral Lunge-

• Start with feet shoulder width apart.
• Step to the right with your right foot, keeping your toes forward and your feet flat.
• Squat through your right hip while keeping your left leg straight
• Squat as low as possible, holding this position for 2 seconds
• Push back to the starting position and repeat to the opposite side.  Do 8 to 10 repetitions for 2 to 3 sets.

Curtsy Lunge

 

Stand with your feet hip-width apart, hands on your hips or clasp them in front of you. Take a big step back with your left leg, crossing it behind your right. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor (shown). Keep your torso upright and your hips and shoulders as square as possible. Return to start. Perform 10 reps and repeat on opposite side.  Add a jump for more power.

Med Ball Toss

This exercise helps develop rotary power to help generate more clubhead speed.

Stand in your golf swing stance holding a medicine ball.  Swing the ball back as if you were swinging a club and then swing the ball down  and toss it down your target line.  Repeat 6 to 8 repetitions.

Stretch

Torso Stretch on Exercise Ball

1. Sit on an exercise ball, trying to keep your lower body stable. You can place a club behind your shoulders.

2. Twist your upper body over the resistance of your lower body.  Turn the club so your shoulders are at a 90-degree angle. Place your hand on the opposite knee and hold stretch for 10 to 15 seconds.

3. Repeat stretch on the opposite side.  Repeat stretch two to three times.

Standing W’s and Y’s

1. Set up with feet shoulder width apart. Bend from waist, keeping your back flat.

2. Bend arms so that your elbows are by your side and hands pointing to the sky, so that your arms look like they form the letter “W”.

3. Raise your arms over your head so they form the letter “Y”.

4. Return to the starting position and repeat raising and lowering your arms up and down for 10 to 15 seconds. Be sure to initiate the movement with your shoulder blades, not just your arms.

5. You can also hold a golf club as you do the exercise.

 

To learn how to do these exercises and other golf-specific exercises, take a live online class with me…

 

Cardiogolf App available on iTunes…click here…

 

Find out your golf personality

 

Copyright © 2012 KPJgolf, All rights reserved.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Live Online Lessons

Cardiogolf is a golf specific workout designed by LPGA Teacher of the Year Karen Palacios-Jansen. Participants learn exercises to promote better swing mechanics, flexibility, strength and balance throughout the golf swing. The routine is a combination of swing drills and golf specific exercises. It accommodates every golfer regardless of gender, age and skill level or fitness level. All you need is a 4 x 4 sq ft space to do the golf swing exercises. If you don’t have a short practice club or enough room to swing a club, you can use a soccer ball or tennis racquet to simulate the golf swing. We will be doing practice swings, but you can do all the exercises without a club as well. I will show you how. We will not actually be hitting balls, but exercises to improve your swing mechanics as well as flexibility and strength.