3 Glute Exercises to Improve your Golf Game

I don’t always blog about running! Below is a blog post I wrote for the Mashpee Fitness Center. To see the original, visit the Mashpee Fitness blog.

The Titleist Performance Institute (TPI) calls the glutes the “King of the Golf Swing.”  Why?

Your glutes play a very important role in the golf swing.  Two words:  Power and consistency.

One of the main roles of the glutes is to stabilize the hips.  In the golf swing you generate power from the ground up.  To maintain power throughout the backswing, your glutes must maintain pelvic stability as you internally rotate on the back leg and your upper body rotates.  Stability is also important to allow rotation in the downswing through the follow through.  If you’re lacking stability, your consistency will suffer and it could even lead to some swaying and sliding swing characteristics.

If your glutes are not firing properly, other muscles may compensate could also lead to overuse injuries of the hamstrings and lower back.

Strengthen your glutes for more power and consistency!  Here are 3 glute exercises to try…

Clamshell

What: Glute Medius, Hip External Rotation

How: Lay on your side with your knees bent and your legs stacked on top of each other.  Keep your feet together and lift your top knee as far as possible without rocking.  I like to suggest putting your hand on your hip so you can feel any rocking.  Try 2 sets of 10 repetitions then repeat on the other side.

Reverse Clamshell

What: Hip Internal Rotation

How: Lay on your side with your knees bent and your legs stacked on top of each other.  Keep your knees together and lift your top foot as far as possible.  Try 2 sets of 10 repetitions then repeat on the other side.

Bridge

What: Glutes

How: Lay on your back with your knees bent and your feet flat on the ground.  Lift your hips off the ground.  Hold for 1-2 seconds then lower.  Try 2 sets of 10 repetitions and focus on using your glutes.  If you feel your hamstrings, your glutes are not firing correctly!

Balance & Stability Training for Golfers

I don't always blog about running!  Below is a blog post I wrote for the Mashpee Fitness Center. To see the original, visit the Mashpee Fitness blog.

Balance is the ability to maintain center of gravity when external forces are placed on it. 

Stability is the ability of any system to remain unchanged or aligned in the presence of change or outside forces. 

In golf, one must have good balance to maintain posture while moving through the golf swing and remain stable on uneven surfaces or even in windy situations.  The golf swing is a complex movement pattern combining mobility and stability.  It requires the ankles, hips and spine to be mobile while your feet, knees and pelvis must be stable.  You can create stability by combining balance, strength, and muscle endurance. 

As a Certified Burdenko Method instructor, we learn the six essential qualities of life and sport are balance, coordination, flexibility, endurance, speed and strength.  We must start at the bottom of the pyramid and master balance, coordination and flexibility before moving on to developing endurance, speed and strength.  While many people feel that balance and stability training is more appropriate for a senior exercise program, it is very important to work on balance to maintain postural alignment and control while developing power in younger athletes.

Why is balance so important in golf?

Just like Burdenko, balance is the first fundamental in golf.  You must maintain posture throughout your swing while at the same time generating speed/power and stretching/contracting adjacent segments.  You a need to be able to load on the back leg before transitioning into the downswing.  Better balance means better control of the club which means better accuracy.  Maintaining balance and posture throughout the entire swing will also help with consistency.  Isn’t that what we all strive for?

You must also consider the surfaces you are playing on.  Golf courses are typically not flat!  You may be hitting on a hill, one foot in a bunker, or even strange foot positions to avoid trees or other obstacles.  It’s important to stay on your feet and practicing your balance can help.

How do you test balance?

We test balance with TPI’s Single Leg Balance Test.  According to TPI, “It highlights any ankle mobility or proprioceptive imbalance from left to right as well as overall stability in the core.”

Do not attempt this test without a Certified TPI Professional.  The Single Leg Balance Test begins by standing with your arms by your sides.  Lift one leg to 90 degrees so that your thigh is parallel to the ground.  When you’re stable and feel balanced, close your eyes.  How long can you maintain balance?  Any movement or repositioning of the leg/foot would be considered a loss of balance.   

The PGA Tour standard is at least 25 seconds on each foot with your eyes closed.

What can I do to improve my balance?

There are a variety of exercises you can do to improve your balance.  Balance starts to decline when we reach a certain age so it’s important to keep working on your balance every day.

Here are 3 balance exercises to try:

1.  Half Roll Tandem Stance

-Begin by standing with both feet on a half roll with one foot in front of the other.

-Maintain balance as long as you can then repeat with the leg in front.

-You can also challenge yourself by closing your eyes.

2.  Half Roll Leg Swings

-Begin by standing with one foot on a half roll.

-Swing your leg forwards and backwards.

-Keep your back straight and add in your arms swinging opposite arm/leg.

-You can also challenge yourself by closing your eyes.

3.  Single Leg Stance with Torso Turns

-Begin in golf posture.

-Cross your arms and lift one leg off the ground.

-Practice maintaining balance and lower body stability while rotating your torso side to side. Remember: slow and controlled!

Post-Round Stretches for Golfers

Do you stretch after playing golf?

Post-round stretching is just as important as your dynamic warm up.  The goals of these static stretches are to decrease stiffness, prevent soreness and increase golf flexibility.

Let’s first review: What’s the difference between static and dynamic stretching?

Static stretching is when the muscle is taken to a point of mild stretch and held for 20-30 seconds.  This should not be considered your warm up.  Static stretching is to be done following your round of golf—before you get home and head to the couch for the rest of the day!  Static stretching helps increase range of motion but does not warm you up.  We want to perform static stretches on warm muscles after the activity to help with recovery.

On the other hand, dynamic stretching is to be done before your round of golf.  It helps to increase range of motion while increasing blood flow and core temperature.  Dynamic exercises involve active movements that are sport-specific.  This means that exercises done before golf will use muscles and motions similar to the golf swing.  A dynamic golf warm up will be different than a dynamic warm up for running or skiing or any other physical activity.

In case you missed it, you can check out my Dynamic Golf Warm Up here.

Post Round Stretches for Golfers

The muscle is taken to a point of mild stretch and held for 20-30 seconds.  Perform 2-3 repetitions of each exercise.  Do not perform any exercise that causes or increases pain.

Standing Quad Stretch

In your left hand, hold the club upside down with the grip end planted firmly on the ground.  Stand on your left leg and grab your right foot/ankle with your right hand.  Try to keep your right knee directly underneath you.  Hold 20-30 seconds.  Repeat on the other leg.

Standing Hamstring Stretch

Hold the club upside down with the grip end planted firmly on the ground.  Stand on your left leg and place your right foot onto your golf cart or another elevated stable surface.  Hinge forward into the stretch until you feel a stretch in your hamstrings.  Hold 20-30 seconds.  Repeat on the other leg.

Bent Leg Calf Stretch

Hold the club upside down with the grip end planted firmly on the ground.  Step back with your right foot.  Keep your right heel planted firmly on the ground and slowly bend your back knee.  Hold 20-30 seconds.  Repeat with the other leg.

Standing Figure 4 Stretch

Hold the club upside down with the grip end planted firmly on the ground.  Cross your right leg, resting your right ankle just above the left knee.  Slowly sit back into your imaginary chair until your feel a stretch in your piriformis.  Important: Keep your back straight, do not hunch forward.  Hold 20-30 seconds.  Repeat with the other leg.  (Can also be done seated.)

Standing Prayer Stretch

Hold the club upside down with the grip end planted firmly on the ground.  You can also use your golf cart or higher stable surface.  Sit back into your heels, hinging at the hips until you feel a stretch in your shoulders and lat muscles.  Hold 20-30 seconds.

Wrist Extension Stretch

Grab your right hand with your left hand.  Extend your wrist bringing your finger nails toward your forearm until you feel a mild stretch.  Slowly extend your elbow.  Hold 20-30 seconds.  Repeat on the other arm.

Wrist Flexion Stretch

Grab your right hand with your left hand.  Flex your wrist bringing your finger pads towards your forearm until you feel a mild stretch.  Slowly extend your elbow.  Hold 20-30 seconds.  Repeat on the other arm.

Your Desk Job could be Affecting your Golf Game

Below is a blog post I wrote for the Mashpee Fitness Center. To see the original, visit the Mashpee Fitness blog.

There have been numerous studies in the past few years about the detrimental effects of sitting all day.  Some media sites have even claimed that “Sitting is the New Smoking” because of the increased risk of disease and even death.  We know how important it is to get in 30-60 minutes of physical activity (on most if not all days of the week) but what you are doing the other 23 hours of your day could be offsetting the work that you are putting in at the gym or out on the course.

In addition to an increased risk of cardiovascular disease, sitting can cause a change in your posture.  Think about how you sit when you are at the computer.  Most of us don’t sit up straight and tall like we should.  Spinal alignment is off as your shoulders start slouching forward causing your chest muscles to tighten.  Soon you notice a forward head position.  Long term sitting can cause your muscles and spine to stay in these forward bending positions even when we are standing.

In Titleist Performance Institute (TPI) language, we call this the “C posture,” also known as Upper Cross Syndrome or kyphosis.  TPI reported that 33.1% of all amateur players have C postures which is characterized by excessive roundness in the upper back.  More specifically it is tight upper trap and weak lower trap, tight levator scapulae, tight sternocleidomastoid, weak serratus anterior, weak deep neck flexors, and tight pec major and pec minor.  An unstable core could also lead to these C posture characteristics.

A golfer’s thoracic spine needs to be mobile.  Any arching of the upper back or lack of thoracic extension can result in a loss of rotation, specifically in the backswing.  If you’re not getting the club to the proper position in the backswing, you could be limiting both your power and consistency.  

The goal in the setup position is a neutral spine but it’s not a simple fix and these muscular imbalances need to be addressed off the course and in the gym.  Find a Certified TPI Professional in your area and schedule a golf fitness assessment.  They will be your greatest resource to help you improve your golf game.

What can you do if you have a desk job?  Get up and move!  Take small breaks throughout the day and get up and stretch, go for a drink of water or take a lap around the office.  Set a timer so every 30 minutes you are reminded it’s time to stand up.

Remember: A neutral spine and good posture will lead to more rotation.  Mobility is important for proper mechanics and injury prevention.  If you don’t take care of your body, your longevity in the game you love may be cut short!

Dynamic Golf Warm Up

Do you warm up before playing golf?  Don’t lie—and I’m not talking about just swinging the club a few times before heading to the first tee.

Injury prevention is the number one goal of a warm up and our second goal is to prepare the body to perform.

Golf is a very physical sport.  It’s not “just a game.”  Walking 9 holes of golf is approximately 2-2.5 miles and you burn about 360 calories per hour when playing without a cart.  Think about repetition: how many times do you swing a club and how much power is going into each swing?  If you don’t take care of your body and do the little things (like warm up!), your longevity in the game you love may be cut short.

What’s the difference between static and dynamic stretching?

Static stretching is when the muscle is taken to a point of mild stretch and held for 20-30 seconds.  This should not be considered your warm up.  Static stretching is to be done following your round of golf—before you get home and head to the couch for the rest of the day!  Static stretching helps to increase range of motion but does not warm you up.  We want to perform static stretches on warm muscles after the activity to help with recovery.

Dynamic stretching is to be done before your round of golf.  It helps to increase range of motion while increasing blood flow and core temperature.  Dynamic exercises involve active movements that are sport-specific.  This means that exercises done before golf will use muscles and motions similar to the golf swing.  A dynamic golf warm up will be different than a dynamic warm up for running or skiing or any other physical activity.

Dynamic Golf Warm Up

Warm up by walking for 3-5 minutes. Perform 10 repetitions of each exercise. Gradually move through greater range of motion. Do not perform any exercise that causes or increases pain.

Crossover Pass

Hold your golf club in one hand and extend your arm to the side. Pass the club over your head to the other hand. Extend the other arm. Follow the exchange with your head.

Side Bending

Hold your golf club in both hands over your head.  Bend to one side. Return to original position. Bend to the other side.

Front Bending

Stand with your golf clubs behind your back in both hands with your arms shoulder width apart. Bend forward and lift your arms over your back.

Around the Body

Hold your golf club in both hands as wide as possible. Rotate the club around your head clockwise. Repeat counterclockwise.

Hip Rotation

Hold the club upside down with the grip end planted firmly on the ground. Stabilize your upper body and rotate your hips. (Remember: We want rotary motion, not lateral!)

Squat and Twist

Hold your golf club in both hands and extend your arms straight in front of your body. Squat and turn your hands so that your right hand is on top and left hand is on bottom. Return to standing. Repeat with the left hand on top.

Golf Swing Twist

Hold your golf club in both hands and extend your arms straight in front of your body. Continue to hold the club in front of you and twist your body side to side as if your lower body was going through the golf swing.

Step and Turn

Place your golf club on your shoulders, holding onto it with both hands. Step forward with your left leg into a lunge and rotate your upper body to the left. Return to the starting position. Repeat to the other side.

Leg Swings (2 Directions)

Hold the club upside down with the grip end planted firmly on the ground. Stand on your left leg and swing your right leg front and back. Repeat on the other leg. Then perform the same exercise swinging your leg left to right, crossing in front of your stabilizing leg. Repeat on the other leg.

Birthday Week Roundup

It's been a fabulous week and I was busy, busy!

For starters, I ran 4 days this week totaling 14 miles!  I’m psyched.  My lungs are still trying to play catch up but overall it feels great to be back on the roads.

More highlights:

·      Check out my updated bio.  I am now officially TPI Certified!  I passed the test!  On that note, I need to start practicing.  Who wants a free screen?  :)

·      I spent an awesome Friday night in Boston celebrating my birthday with Lizzie and Gabby.  Delicious dinner & dessert at Teatro, fun drinks, great company and a night filled with dancing.  You guys are so good to me.  Oh and I can’t forget about brunch (The Friendly Toast) and the massive amounts of food we ordered.  Pumpkin Chocolate Chip Pancakes with real whipped cream anyone?  OUR diet starts tomorrow!

·      Visited my peeps at Falmouth Fashion Nails.  Black toenail and all.  At least it’s not as embarrassing having ugly runner feet if they know me as the girl who runs by everyday.  When I walk in the door, "You run today?" #runnerproblems #treatyoself

·      My Mashpee Fitness modeling plus some TRX Progressions from Catie.  Check it.

Time to get back on track with running, healthy eats, and more blogging!  What topics would you like to read about?

(Soon To Be) TPI Certified!

I just got back from a fun filled, jam packed weekend of continuing education at the Titleist Performance Institute (TPI) Level 1 Certification Workshop in Providence, RI.  You all are going to be so confused when I start blogging about golf but I'm super excited to take the test, become certified, and start helping YOU improve your golf game!

Thank you Cape Cod Rehab, Mashpee Fitness, and TPI's Lance Gill, Mark Blackburn, and Jason Glass! #tpiPROV