I travel a lot, almost every week I'm on the road and can't play, so I was wondering if there was something I could do to build up those golf muscles when not playing. I cant take my clubs on the road with me, so taking one to swing won't work, any other ideas? Thanks, Nathan" There is so much you can do where you don't need equipment that is still very challenging and relative to your golf game! Here is a workout that I suggest anyone do when on a trip and they don't have any equipment. I call it the 20 to 2 Workout: 20 jumping jacks 18 mountain climbers 16 pushups 14 One legged roll ups (abs) 12 windmills (1 arm planks) 10 Alternating lunges 8 squat jumps 6 standing arm/toe touch (kick leg up) 4 squat thrusts (burpies) 2 downward/upward dogs (yoga) For a cardio workout, finish the 20 to 2 Workout in less than 5 minutes.  Then repeat! :o) All my clients do this routine.  It works on flexibility, strength, and puts the spine in all the directions and planes of a golf swing (flexion/extension/rotation). For examples of exercises, look at my website www.FitforGolfUSA.com and click under Exercise Database.  Choose the area you would like to work on, and get to it!  You can also check out Fit For Golf/Fit For Life DVD #1, it has 4 different 15 minute workouts on it: 1)Flexibility 2)Strength 3)Stability/posture  4)Pre-round stretch.  All you need is a very small area in a hotel room to perform the exercises. Good luck! Mindi Boysen, CPT www.FitforGolfUSA.com

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"I have been hearing a lot about "kinetic links" of the golf swing.  What are they?" Brian, Ohio Brian, The kinetic link (sometimes referred to as the kinematic sequence) is the concept upon which speed or power is created.  This concept applies to all hitting or throwing sports and it involves speed/momentum transfer from the large body segments to the smaller body segments.  The golf-specific kinetic link can be visualized as a system composed of four segments and three links.  The segments are the hips, the shoulders, the arms and the club shaft.  The links are the muscles that connect each segment.  For example, the trunk muscles connect the hips segment to the shoulders segment.  Before the backswing is completed efficient golfers are already starting the downswing from the ground up.  As their feet push into the ground forces are created that starts to accelerate their hips towards the target.  This should not be interpreted as a big, wild leg drive.  In fact quite the opposite is happening.  It is a very tight, controlled motion.  Once the hips reach their maximum speed they start to slow down or decelerate.  This “braking” action transfers speed to the shoulders segment, which accelerates to a maximum value usually twice that of the hips.  As the shoulders segment reaches peak speed they start to decelerate.  Speed is now transferred to the arms, which accelerate even faster.  As the arms are approaching impact they decelerate rapidly transferring a huge amount of speed or momentum to the club. The club then releases or uncocks into impact with maximum velocity.  It is interesting to note that the arms reach peak speed before impact not at or after impact. I hope this helps.  For more detail, click here. Eanna Rushe (Founder of BioSport Technologies)

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"I would like to understand the kinematic sequence of the backswing. I really think one of my major problems is that I’ve got the wrong pieces moving first in the backswing."  Louis

 

Louis,

You don't typically hear very much about the "backswing kinematic sequence". 

Back in the early eighties Gideon Ariel, a sports biomechanist did some research on tour players.  He found the first thing to move on the backswing of efficient golfers was the center of mass (COM).  The COM moved very little about 1-2cm.  This movement of the COM transfers some weight to the trail leg of the golfer and starts to create some momentum on the backswing.  Don't misinterpret this as a "sway'.  It is not.  This slight linear motion would quickly turn into rotary motion of the hips and shoulders.  This would contribute to the arms and club being swung to the top of the backswing. 

The only connection between the golfer and the ground is through the feet.  As the golfer pushes into the ground the ground pushes back and creates a ground reaction force (GRF). All motion on the backswing would have to start at the foot/ground interface.     

Eanna Rushe (Founder of BioSport Technologies)

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"I have noticed that my putting stroke/stance has been gradually going down and down. It started with my noticing of me gripping farther down on the putter grip and eventually saw that i am really stand too crouched up and need to be taller  . When I do, though, my back hurts a ton and was wondering if you have any tips for back exercises that I might be able to do at home with an exercise ball or some freeweights. Any advice would be appreciated, thanks!"  Matt

Hi Matt,

I want to congratulate you on your level of body awareness regarding your change in posture and how it is affecting your putting stroke. This will save your game in the long run, simply by being aware of how your
body may be affecting your swing. There is almost always a stretch or an exercise which can help keep you injury free while benefiting your swing.

The best course of action for you now is to begin strength training exercises for your postural chain. Bu this, I mean all the muscles along your back side including your low back, upper back, hamstrings and
glutes. Any exercises which focus on good body alignment and re-enforce good posture would be helpful.

Here are a couple to start with.

1. Good Mornings

Instruction:
. Stand with good posture and your feet shoulder width apart
. Place two small weights in each hand. Extend arms down towards the
floor.
. Hold the normal curvature in the lower back, and then inhale and bend
over   from the hips until your trunk is about 45 degrees forward. Make
sure your back is not rounded. Legs are straight.
. Hold for a few seconds, then return to the initial position.

2. Ball Bridges

Instruction:
. Lie down on back with your feet on top of an exercise ball
. Point toes towards your shins
. Pull shoulder blades back and down
. Raise glutes up until you are one line from your shoulders to your feet
. Slowly lower your body until hips almost touch the ground, then
 repeat the lift

3. Glute Bridges

Instruction:
. Lie down on the floor on your back
. Bend your knees and place a medicine ball or folded towel between your knees
. Place your hands at your side and lift your toes off the ground with heels remaining
. Engage your abdominals and glutes, then slowly lift your hips off  the ground
. Don't let the glutes touch the ground while you perform repetitions

Best regards,

Susan Hill
www.fitnessforgolf.com

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"I suffer from tendonitis in both arms, in the tendons on the outside of the elbow. I believe this condition is generally described as tennis elbow. At times, I also get tendonitis on the inside of my right elbow (golfers elbow).

How do I get rid of tendonitis?”                                      Mike

Dear Mike:

You are not alone!  In fact, elbow tendonitis is one of the most common golf-related injuries affecting recreational players, accounting for about one third of all injuries.

“Tennis” elbow is a very common tendon injury involving the outer part of the elbow and usually involves the left (i.e. lead) elbow in a right-handed player.  “Golfer’s” elbow is a less-common injury to the inner part of the elbow—usually on the right elbow.

Several risk factors have been identified that place the amateur golfer at increased risk for elbow tendonitis injuries:

• Advancing age
• Faulty Swing mechanics
• Lack of conditioning
• Insufficient warm-up
• Excessive practice or play

Elbow tendonitis is difficult to get rid of once you have it, but there are effective treatments available.

I’d recommend that you see an orthopedic doctor for an exam and to make confirm the diagnosis.  The mainstay of treatment for elbow tendonitis is non-surgical and includes:

• Rest
• Stretching and strengthening exercises with a physical therapist
  

On occasion, a cortisone injection may be helpful as well.  Surgery is necessary only in very stubborn cases that won’t resolve with proper rest and rehab.

Once you do return to playing golf, it is important to have your swing evaluated by a teaching pro so that any swing flaws that may be putting extra stress on your forearms/elbows can be eliminated—otherwise, you are apt to have a disappointing relapse when you resume play.  For example, gripping the club too tightly or using the “casting” maneuver during your swing can both put a lot of extra stress on the elbow tendons.

Chapter 5 in Dr. Divot’s Guide to Golf Injuries outlines elbow tendonitis in golfers in great detail.

Good Luck!

Larry Foster, M.D., F.A.A.O.S.
(Dr. Divot)
www.DoctorDivotMD.com

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"I sit at a computer all day and I was wondering what types of stretching exercises I can do at my desk during the day."
-Kevin , League City, TX

While sitting you should focus on pulling the navel towards the spine and lifting the ribcage up. Sit on the edge of your chair and inhale deeply. On the exhalation, twist to the left and repeat to the other side. Do this rotation five times in each direction.

Sit on the edge of the seat and extend the right leg on the exhalation, rotating the foot internally and then externally. Switch sides.

Clasp the hands behind your back and stretch the pecs and upper back. Hold for ten breaths.

These are just a few stretches but are highly effective. My suggestion is do this every few hours.

Also there is no substitute for taking a break….grab a cup of tea and a few raw almonds. The nutrition combined with the stretching will give you the energy you need to get through the day.

Be Well,

Katherine Roberts
Yoga For Golfers

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"I am a runner and have not been able to run for the last 2 months. I have started to play more golf than usual. I have been having problems with my left hip. It will get to feeling like the pain is going away, until I play another round of golf. Would you have any guesses to what could be going on? I am 31, 200lb. and a right handed golfer if that helps."     Thank you, Chris

"Hey Chris,
The left hip has to absorb a great deal of force in follow through for a right handed golfer.  It also requires that your hip is able to produce sufficient internal rotation otherwise the degree of wear 'n' tear increases with each swing. 

Don't believe me?  Ask Jack Nicklaus which hip he had replaced. 

I'm not about to guess as to the exact diagnosis you're dealing with here nor would I suggest you panic and expect the worst, but it could be anything from a simple repetitive strain/sprain to an early onset degenerative condition (AKA arthritis).  Your history of running will also contribute to such a condition and also requires sufficient internal rotation to absorb the 5 times body weight forces of running every time your foot hits the ground.  You can assess your internal hip rotation by performing the so-called "windshield wiper" exercise found on many golf websites (lie on your back.  hips and knees at 90 degree angles. place both fists between your knees.  squeeze your fists and simultaneously push your feet apart). 
Compare your left with your right.  Any observed limitation in internal rotation on the left compared to the right should be addressed.  It may require some simple flexibility work or perhaps a short course of physical therapy. 
My personal rule that I use with patients and clients alike...if the pain persists more than 2 weeks, get it checked by a professional.  Hope that helps a bit and good luck."
 
Bill Hartman, PT, CSCS
www.yourgolffitnesscoach.com

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"Hi! I have an 11 year old daughter who plays competitive golf. On her downswing with her driver, at or about the point of impact, her left foot jumps. They say this jumping reduces distance of her drives. I have also noticed this jumping with a lot of young golfers. Does this show a weakness in her body or arms? They say she will stop jumping as she grows older and stronger. Can you please help my daughter stop this jumping? What strengthening exercises/drills would help stop her jumping?"   Thank you, Renato.

'Renato, You have indeed identified a very common swing fault and physical issue we see among juniors of all ages and abilities at one of the junior golf academies that I oversee. In addition to the comments and exercise recommendations I will make below, I wanted you to also get some feedback from a noted instructor in junior golf.

According to Gary Gilchrist, Director of Instruction at the IJGA, who has a history of developing talent in junior golfers like Michelle Wie, Paula Creamer, and Sean O'Hair, "the body reacts to the club face or the plane of a juniors swing. They need to swing the club in balance and from the inside once the club comes down steep they stand up on their toes to square the clubface through impact. I see this a lot. Improving mechanics and also having the right equipment will help. Strength training and stability training can also help tremendously.'

From a physical perspective, juniors use a lot of excessive movement in their lower bodies because of a lack of stability. So, here is an exercise that can help strengthen the outside of the hip muscles to provide a more stable platform for movement:

Start by placing both feet inside of a fitness band with feet about shoulder width apart and with slight tension in your outer, upper hip area. You should maintain an athletic upright posture throughout this movement with shoulders and chest up and knees slightly bent.  Increase the tension in the
band and stress to the muscles by stepping out to the side with your right foot a few inches. Continue taking lateral steps to the side. After 6 to 8 steps, switch the direction and place emphasis to the opposite side for the same number of steps.'

Best Regards,

Susan Hill
www.fitnessforgolf.com

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"I am very inflexible in shoulders and hips, yet in pretty good physical shape other wise. Can play baseball, football, basketball, tennis, walk 20 miles/week, etc... 

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The responses at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional.  It is strongly recommended that you do not perform any exercise program without the consent of your personal physician.

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