In a drive-thru burger world, we’ll concede that there are some people who aren’t interested in spending any real time in the gym but still want to perform their best when they play golf. They want to be able to make a bigger backswing without training their obliques; to be able to hit a green from three-inch rough without strengthening their forearms; and knock it on a par 5 in two without working on those fast-twitch muscles.
Sound good? Then this Fitness Friday is for you. Here are five “cheats” you can do when you play that don’t require one second of gym time. Ideally, you’ll only use them temporarily, and eventually accept that exercise will help you play the game longer, better, and injury free. Until then, here are your shortcuts.
1.) BIGGER BACKSWING To really get wound up without improving core stability or mobility in the mid-back, you can do something at address and something when you swing. So this is two cheats in one. At address, drop your trail foot (right for right-handed players) two inches away from the ball and flare that foot away from the target. Then, when you swing, let your left heel come off the ground and your left knee dive in toward the ball. It’s a move many great golfers have made including Jack Nicklaus and Bubba Watson. Just remember that you have to plant that heel again as you start the downswing. Both are designed to improve mobility in the torso and counter its lack of independent movement from the lower body.
2.) HITTING IT FLUSH OUT OF THE ROUGH A green in regulation from tall grass requires some decent hand-and-arm strength, but you can forego hammer curls and extensor exercises if you remember to “pull the chain” like Sergio Garcia. You need to steepen your swing, and also gather enough clubhead speed at impact to rip through the grass without too much loss of momentum. Feel like you’re pulling the butt end of the club directly into the golf ball. Keep that butt end moving down and through the grass and then toward the target as the clubhead eventually catches up and rips the ball out. Instead of generating power with raw strength, you’re using gravity and centrifugal force to do the job.
You can’t go wrong with a protein-based diet is the subject of today’s Fitness Friday. A Golf Video Blog with Mel Sole, Director of Instruction and Master Professional at the Mel Sole Golf School, located at Pawleys Plantation Golf and Country Club in Pawleys Island, SC.
On Fridays we not only present tips ourselves that will help your game, but also curate articles from well know fitness instructors in the golfing industry. Nutrition and fitness go hand in glove, so don’t try and get your body in shape without a healthy diet as well. Rob Labritz for PGA.com give you some correct steps to go about this!
“Pay attention to what you put in your body.” Surely you’ve heard that from your doctor countless times. Well, now you’re going to hear it from PGA Professional Rob Labritz.
Emphasis on a protein-based diet for Golf Fitness.
In this week’s installment of our “Become a complete golfer” series, Labritz is putting a major emphasis on nutrition. “Make smart choices,” he said. “You can’t go wrong with a protein-based diet. It must also include fruits and vegetables without a lot of sugary carbohydrates. You do need some carbohydrates for brain function, but you don’t need the kinds that are slathered in sugar.”
Over the course of this series, Labritz has stressed the importance of keeping everything “in balance.” It isn’t just your mind and your swing. It extends to what you’re eating, too. For instance, Labritz said, if you’re the kind of person who thinks fueling up on the course means a hot dog and a soft drink at the turn, you may want to reevaluate — particularly if you’re serious about improving all aspects of your game. “Basically you’re messing yourself up pretty bad if you opt for a hot dog and Coke,” he said. “You’ll probably have a sugar high for 45 minutes and then a crash. When your body does that, your mind does the same thing. It’s hard to stay balanced.”
Labritz is a self-described “strict eater” when it comes to life in general and believes a protein-based diet is something everyone should buy into and make a part of their lifestyle. So how do you apply nutrition to the course? Like everything else, it has to do with preparation.
The goal on the course is to keep your energy high and your focus throughout. You don’t want to be full out there, but you certainly don’t want to be starving either. Labritz recommends eating a good meal 3-4 hours before your tee time. If it’s an early morning tee time and you don’t have time to get that solid meal in, here’s what Labritz suggests.