Better Golf Exercises

With 11 golf courses in Glynn County, this is one of the best places in the U.S. to get a round in! Today I have some great exercises for you to improve your golf game and knock a few strokes off.

Three keys to success in golf are balance, core strength, and power. Here are 7 great exercises to maximize your game.

Without proper balance, it’s impossible to maximize your swing potential. Here are 3 exercises to improve your balance.

Swiss Ball Pushup Progression is an amazing exercise for your chest and abdomen. Using a Swiss ball, move into a push up position and lay on the ball with your hips centered over the ball. Do 5 pushups, making sure to keep your body tight through the entire movement. Once you complete the first 5, walk your hands out so the ball is on your thighs and complete 5 more pushups. Finally, walk your hands out to where your knees are and perform a final set of 5 pushups. As you progress in strength, you can begin to walk your hands out further and even walk your hands back to the starting position.

Hips and shoulder strength are key to a strong drive. The Arnold Press and Split Squat is a great exercise that will strengthen these two muscle groups while working on balance. Begin in a full lunge position with your left leg is forward and your right leg is back. Your hips should be squarely supported between your knees and feet. Hold a dumbbell in your right hand and perform an Arnold Press driving the weight straight up. Complete 8 repetitions and switch arms and leg positions. As you become more skilled, lower your hips into a split squat and hold the movement right there with your knee hovering just above the ground. You’ll feel your entire body working to stabilize!

One final balance exercise is the Leg Swings Holding a Swiss Ball. Take your Swiss Ball in your hands and lean up against a wall with plenty of room on your left and right. Balancing on one leg, swing your leg as far out as you can and then back past your support leg. Do 10 leg swings and then swap legs. This activates the core muscles and works on range of movement in your hip joints, perfect for balancing a golf swing!

A strong core is vital to any sport. Here are 2 exercises to give you a stronger back and better rotation on your swing.

Don’t let the name intimidate you, because the Barbarian Squat is an amazing exercise! Since I don’t have a Hindu Mace, I’m going to use my 5, 6, and 7 irons in its place. I have wrapped the top of the clubs at the hosel with some twine to make sure they do not come loose while I perform the exercise. Stand with the clubs behind your back. Lower your body into a squatting position while simultaneously bringing the clubs to the front with your arms straight and parallel with the floor. Return to your starting position while bringing the clubs behind your head again. Your core, shoulders, and back are once again all activated! You can begin with one club and move up in weight. Perform 3 to 4 sets of 8 to 10 reps.

One of the biggest challenges amateur golfer have is a sore lower back. This comes from week muscles in the erector spinae group as well as the sitting that our modern jobs make us do. The Prone Leg Extensions is a great way to strengthen these muscles and create a solid spine. Lay flat on the floor on your chest and rest your upper torso. Engaging your back muscles, lift your thighs off the ground, bending at the hips. Hold for a half second and return your legs to the ground. Complete 10 total movements for 3 sets.

Many clients cannot perform this exercise the first time, so to modify we can get in the same position and lift one leg at a time as high as you can. Alternate left and right legs and do 10 repetitions total.

With our balance and core work, we can begin to add power! A golf swing is a movement that must have explosive power. Here are two exercises that will generate some power in your game!

Using a medicine ball in place of your club, the Medicine Ball Swing allows you to go through your full range of motion for your swing while creating resistance for you to work against. Take a medicine ball, typically 6 to 8 pounds at first, and hold it in both hands. Take a golf stance like you would on a drive with the medicine ball taking the place of a club. Go into a full swing and as you come forward throw the ball to your training partner. You can do 10 on your swing side and 10 on your non-swinging side to work both sides of your body. As you increase in ability, increase your throwing distance or weight!

Another great power exercise for the shoulders is the Power Drop. With a partner, sit on the floor with your legs out and a tall spine. Out stretch your arms with palms up ready to catch with your partner will standing behind you. You training partner will drop the ball into your hands, catch and try not to let the ball hit the ground. With tight abs and back, swing the ball back up to your partner! Complete 10 repetitions for 3 sets. Once again, as you gain more strength you can increase weight and throwing height.

These are just a few great exercises you can use today to supercharge your golf game! If you would like to set up a golf strength and conditioning program, call me at 912-602-5732 and we can get you set up for your exclusively private training session at Live Oak Fitness!

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Tennis Exercises

Down here in the Golden Isles, there is no shortage of great places to play tennis! Today I have some great exercises for you to utilize so you can win a few more matches and improve your rating.

3 keys to success in tennis are footwork, core strength, and grip strength. Here are 7 great exercises to maximize your game.

Foot work is all about getting to the ball so you can execute your shot!

Create a 3 Cone Pyramid, we will focus on quick movements from the baseline to midcourt, and back to baseline. Be sure to pick a focal point and keep your eye on it just like you would a tennis ball. When you reach a cone, stop and get in a tennis ready position. Do not run backwards, turn your hips and move quickly to the back cones to get in a set shot position. Set a timer for 10 seconds and continue to move forward and back in a pyramid shape as quickly as possible. Do 4 total sets.

Toss & Catch is a great partner exercise. Set a small area up with your cones and have your partner toss the ball to you. Move quickly and catch the ball, toss it back, and return to your starting position in a tennis ready stance. You can even make a game out of it and see if your partner can get two bounces in before you get to the ball. Do 15 tosses and switch up positions.

A strong core is vital to any sport. Here are 3 exercises to give you a stronger back and better rotation on your swing.

The traditional sit up and abdominal crunch have us flex at the spine. Since we don’t walk around in a hunched over position I’ve changed up the movement to a Solid Spine Sit Up. This keeps an erect spine through the entire movement. Getting in a traditional sit up position with your feet anchored, keep your head up and your back tight. Lean back as far as you feel comfortable and return to the starting position. Keep your head up through the entire movement, this will automatically keep your back tight. You’ll also feel this in your lower back, that’s okay! It’s working your back too! Begin with 10 repetitions and workout your way up from there.

Using an exercise band anchored to a solid area, we will do Forward/Backhand Twists. Setting up just like we would for a shot, we’ll keep the band tight through the entire movement. Explode as you would with your shot and control and tension as you return to the starting position. Do 10 repetitions and move to the other side to do backhands for another 10 repetitions.

One final movement is the Medicine Ball Lunge. This is a great shoulder, core, and leg movement! Begin with a medicine ball held overhead, step forward with your right foot into a lunge position, and bring the ball across your body parallel with the floor. Drive up with your leg and return to the starting position. You can do 8 repetitions on one side, or alternate right and left for a total of 8 repetitions on each side. Always make sure you step far enough out with a lunge movement to your front leg’s knee does not go past your front toe.

A strong grip on your racket, especially late in a match, can make the difference between winning deuce and dropping a tight set. Here are two great strength exercises to ensure power and grip strength.

Using a hand towel woven around a barbell or into a plate, we’ll perform a Bent Over Row. Bending at the hips and using a bench to stabilize, we grab a hold of the towel, drive our elbow back, and bring our hand into our shoulder. With control, return your arm to the starting position. You can use a moderately heavy weight and perform 8 to 12 repetitions. As you gain strength, increase weight while decreasing repetitions until you can perform 6 to 8 with excellent form. Do 3 to 4 sets on each arm.

A Single Arm Bench Press is a great chest, core, and grip workout. Since you can only use one arm, it forces each arm to work on its own while making your abdomen tighten to stay balanced. Just like the bent over row, begin with 8 to 12 repetitions. As you gain strength increase weight while decreasing the number of repetitions. Maximize this movement with 6 to 8 reps performed in 3 to 4 sets.

These are just a few great exercises you can use today to super charge your tennis game! If you would like to set up a tennis strength and conditioning program, call me at 912-602-5732 and we can get you set up for your exclusively private training session at Live Oak Fitness!

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GridIron Workout

If you’re a weekend warrior who loves lace up the cleats, dust off the old mit, hit the hardwoods, or enjoys the smell of a freshly cracked can of tennis balls then I have a great workout for you! If you spend your weekend in good competition I know you have a burning desire to perform at a high level in whatever form that competition takes.

Here’s a great series of exercises you can perform just about anywhere that will help you maximize your ability and minimize your time in the ice bath. Since it’s fall, we’re going to call this the GridIron Workout!

You can perform this workout on a football field, softball field, soccer field, or in the studio. The key is to maximize you’re running intensity as well as the number of repetitions to perform for each exercise.

For simplification, we’ll use a 100 yard football field in our example and do 15 repetitions of each exercise. You will need a timer for the running.

Our exercises are:

  1. Push Ups
  2. Squat Jump
  3. Sit Up
  4. Jumping Jacks
  5. Burpee
  6. Swimmers
  7. Split Jump
  8. Hindu PU
  9. High Knees
  10. Side Skater

Begin at the goal line and decide how fast you can run to the 100 yard line. In this example we’ll give ourselves 60 seconds to run from goal line to goal line. If we estimate it will take 40 seconds to run 100 yards, a timer of 60 seconds will give us 20 seconds to rest before we begin the exercises.

As soon as our 60 second timer goes off we begin the first exercise, 15 push ups. We will also go against the clock in our exercises and if we complete all 15 repetitions before the timer goes off we can rest. As soon as the time goes off we race to the other goal line. We continue this pattern of running, rest, exercise, rest, running until we have complete all 10 exercises.

This is a great 20 minute workout that will really get your heart rate up and push you. If you’re preparing for flag football, soccer, or basketball this is a great workout that will simulate a half of the competition.

I love this workout and it’s a go-to for me when I’m traveling or preparing for a season! Many athletes tire in the last few minutes of a game, but this workout will give you the endurance and power to make that final play for the win!

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Quick Home Workout

Life’s fast. I mean really fast! In the spirit of better health and wellness I have designed some workouts for you to do anywhere, anytime to get your body moving! So, lets get right to it!

The first workout in our series is designed to keep you moving, burn calories, and gain strength!

You’ll need:

  • Chair
  • 5×5 open area to move
  • Water
  • Jump Rope (optional)

We will do all five exercises one after another and do a total of three sets of each exercise.

  1. Speed Rope (with or without a rope) or Calf Raises for 60 seconds
  2. Seated Squats (with or without a chair) 15 reps
  3. Incline Push Up 15 reps
  4. Seated Knee Lifts 20 reps
  5. Skaters 10 reps on each leg

After we finish a set of Skaters, we will rest for 60 seconds before stating our next set. We want to do each exercise with proper form as quickly as we can before moving to the next exercise.

Here are some keys to watch for on each exercise:

  • If you hate jump rope, or are new to skipping rope, you can do ankle hops. If you have hip, knee, or ankle pain you can do calf raises for 60 seconds. Always remember, you can work through soreness, but never pain.
  • When performing any squat exercise, always keep your weight on your heels and bend at the hips first. Feet should be shoulder width apart.
  • Push ups are just as much a core exercise as any sit up. Keep your stomach tight through the whole movement.
  • You can use a chair or mat to perform the seated knee lift. Keep your back tight and minimize spinal flexion while bringing your knees into your chest.
  • Skaters are a great high intensity exercise that’s awesome for your legs and hips. Drive off your plant foot and explode over to your opposite foot. As you gain strength and coordination with the exercise you’ll be able to generate more power.

This is a perfect workout to do if you are traveling and the hotel gym is lacking in equipment. You can also do this workout outside while the kids are at ball practice!

Drink lots of water, enjoy great and healthy food, and take time to encourage someone today. You will not only lift that individual up, but you’ll feel better too by a simple act.

Have a great day!

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