Improving Your Fitness for Better Golf

Identify Your Physical Limitations

Golf is a highly skilled activity requiring high speed and high range of motion. Most golfers are not physically capable of performing the required movements involved in a mechanically correct golf swing.

Often, these limitations lead to unnecessary stress to various joints and muscles, especially in the lower back, which can cause common golf related injuries. In order to best determine how to reach your fitness goals, you first need to figure out where you are, physically. A fitness evaluation is your first step in building a golf fitness program. Identifying and correcting your physical limitations should be a focal point in your golf-specific fitness program.

Overhead Deep Squat to Test Lower Body Strength and Stability

This test will help you measure the overall mobility in your legs, ankles, shoulders and spine.  If you are unable to perform this test, it is likely that you will not able to maintain your spine angle throughout your downswing.  The natural tendency is to thrust your hips toward the ball at the start of the downswing, thus pulling yourself up and out of the shot causing an array of errant shots and loss of power. Low results in the overhead deep squat test may be related to C and S-postures and lack or rotation.

How to Perform Test

Standing in your golf address position, place a club behind your back or simply raise your arms above your head while holding a golf club.

• Perform a squat as you attempt to maintain your original spine angle.
• Keep your arms raised over you head. Keep your knees aligned over your feet and heels planted on the ground.
• Maintain your balance.

Scoring Your Results

1-point-If the club you are holding up above your head falls forward at any time. If your heels raise up off the ground, your feet rotate out as you squat, you cannot bend your hips past your knees, you lose your spine angle or you lose your balance.

2-points-If you can maintain the club above your head as you squat down and stand back up again. If your heels stay on the ground, but your knees do not stay over your feet or you cannot squat down so that your hips are lower than your knees.

3-points-If you can maintain the club above your head as you squat down and stand back up again. If you can keep your heels down while you squat down so that your hips are lower than your knees and you are able keep your knees aligned over your feet.

If you scored less than 2 points, consider improving your upper and lower body strength and stability.

                      CardioGolf™ Total Body Conditioning Workout Video Series-Golf Body Featuring Meghan Trainor

Get your Heart Pumping and your Golf Form in shape with the CardioGolf Fitness System…No golf ball required! Professional golfers know the importance of athletic development for golf. As a recreational golfer, you may not have the time to train like an elite athlete, but by simply adding a few swing drills into your daily routine, you can dramatically improve your game. And you don’t have to go to the golf course or driving range, you can do these exercises at home with the CardioGolf Slope and Shortee Training Club.

This workout features nationally recognized Certified Personal Trainor Meghan Trainor and Master LPGA Teaching Professional Karen Palacios-Jansen. Together they have developed a workout to help golfers of all levels improve their golf swings and fitness at the same time. Using the Slope and Shortee Club, Karen and Meghan take you through a collection of exercises and drills to improve your game and get a great workout at the same time.

Visit this link to start working out today-CardioGolf-Total Body Workout Video Series

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Disclaimer-This program is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Any participant should not attempt any exercises mentioned herein, without reviewing and consenting with their doctor or health professional.  Karen Palacios-Jansen, Cardiogolf and KPJgolf.com are neither responsible, nor liable for any harm or injury resulting from these exercises or the use of the Cardiogolf program described herein.