How to do a forearm curl to prevent “Golfers Elbow”!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
Many of my students complain about “Golfers Elbow,” which is similar to “Tennis Elbow” and can be pretty painful. Regular exercise helps prevent injury, and so Don Saladino from Revolution Golf shows us how to do a forearm curl to help prevent those injuries. The nice thing here is you don’t need heavy weights, 5 lb dumbells will work fine for most people, and according to Don, you only have to do them once a week. Now, who can say they don’t have time for that one?
Don Saladino introduces an exercise aimed at strengthening your forearms, which will help you both on “trouble” shots and with your full swing. Incorporate this exercise into your routine weekly.
A multitude of workouts for your golf swing – All you will ever need!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
Getting your body into great golf shape just got a whole lot easier.
While browsing through Pinterest, I found this article by buzzfeed.com with literally hundreds of workouts for your golf swing that will help with core power, rotational power, leg power, and a whole lot more. Start off these exercises with a medium-weight medicine ball. Do the Torso Twist for rotational power, the Lunge with Cross-Body Chop for both rotational and core strength, one leg bridge with leg lift for your hamstrings and hip flexors, and finally, Med Ball Burpees for leg power. Do these for about two to three weeks and then change things up by moving to another set of completely different exercises. Just go to the link below for great choices. Thanks to Pinterest and Buzzfeed for these great articles!
Optimal training for hip and thoracic mobility in your golf swing!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
In my golf instruction, I talk a lot to my students about rotational power in their golf swing.
I have also learned that since introducing biomechanics testing into my instruction, some people need to move their lower bodies quicker. But some cannot do so because of biomechanic restrictions and need to move their upper torso quicker to create speed for more distance. These exercises make perfect sense to me as they address both of these optimal training issues perfectly. Thanks to Travis Hansen of GolfWrx for putting together a great article!
When it comes to athletic-based training (sprinting, agility work, plyometrics, conditioning, resistance training, etc.), I’m pretty certain golfers don’t come to mind when you think of those who can benefit from these particular training methods. Fortunately, real-world evidence and science say otherwise.
My training staff and I were recently granted the opportunity to work with the University of Nevada-Reno men’s golf team. We found that these men are committed to excellence, and are gladly willing to do whatever it takes within the rules to gain a competitive edge over their competition. In this article, I’m going to outline most of our specific training approach with this group of golfers, and include some training parameters, research studies, video demonstrations, and sound evidence to hopefully supply some new insight into what’s necessary when training these kinds of golfers.
I will cover six specific topics over the course of two articles, which are pertinent to golfers for optimal athletic and physical development, along with programming guidelines including “modified” exercise variations, training frequency concerns and intensity management techniques.
No. 1: Hip and Thoracic Mobility
According to the Joint by Joint Approach, made famous by renown physical therapist Gray Cook and strength and conditioning coach Mike Boyle, the entire collection of joints throughout the body alternates between primary needs of either mobility or stability. As it pertains to golf specifically, the hips and middle back require and are anatomically designed to display adequate mobility levels throughout a swing pattern. Often times though, this is not the case upon various forms of assessment. As a result, common and predictable compensation patterns begin to emerge at the knee and lumbar spine. Unfortunately, range of motion capacity is naturally limited at these locations, especially the low back.
According to Mark Buckley, thoracic rotation accounts for 60-70 degrees of rotary motion, while the lower back accounts for 10-15 degrees. (1) A major difference to say the least. I should note that there is an absolute plethora of evidence indicating injury at each segment of our spine at various local structures that is beyond the scope of this article. Based on the information above, however, it is safe to conclude that if you do not abide by the motion standard set forth by your spinal architecture then you are asking for trouble.
Below is a circuit that we perform 1-2 times per week with the team to help keep both of these areas loose.
DISCLAIMER:
The exercises disclosed above do carry with them an inherent risk for potential injury if performed incorrectly. Have the direct supervision of a qualified training professional. Make sure to consult either your physician or coach before engaging in these activities or anything highly strenuous in nature.
The 4 Pillars of Golf Fitness training to be a Good Golfer!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
Golf fitness combines 4 factors to help your body move through the complex movements of the golf swing without hindrance and, more importantly, without injury!
Having a body that is not strong or flexible to perform a golf swing is asking for trouble. Too often, I have golfers come to me for lessons, and their back hurts, or their knees hurt, or their wrists hurt. These pains result when your body is not equipped to handle the work we are asking of it. So take note of Stephen Ladd of Renegade Coach, and get your body “golf ready” with his 4 facets of golf fitness training to take you to golf swing freedom!
This whole “golf fitness” thing is a relatively new gig.
It wasn’t long ago that golfers weren’t considered athletes.
When I started working in the strength and conditioning field over 20 years ago, there wasn’t a single coach in this country recommending that golfers actually train, eat and live like serious athletes.
Boy, how times have changed (Thank you, Mr. Woods).
Although there are still a few examples of successful golfers on tour who shun the idea of health and fitness, there numbers are dwindling (instead of their waistlines).
I get asked on occassion, “is it possible to be a top level professional and NOT be in good shape?”
The answer is obviously YES, as exemplified by the guys and ladies mentioned above.
However, the question that begs to be asked (and so I will) is this – just how close or far are they from their true peak performance potential?
In other words, just how good would they be (or would you be) if they stopped relying so heavily on just their athletic skills, and got their overall health, fitness and performance levels up to par (bad golf puns are a weakness of mine).
So, can a golf fitness routine really improve YOUR golf game?
Heck Yes!
Think about it… it is YOU that swings the golf club.
Your golf instructor is fighting a constant battle, in that they are usually attempting to get your body to do something that is NOT a natural movement.
Unless you are in the small minority of people these days (like 5%), then you most likely have any number of imbalances within your body. Some muscles are too tight, while others are too loose, and some maybe “shut down’ completely.
These are not character flaws, mind you, just the reality of our everyday life.
Your golf instructor then has two options:
1) force your body into positions which it is incapable of going (at least without injury)
2) adjust your swing i.e. create a compensation for you.
Option #1 is NOT recommended.
Option #2 can work to some degree.
However, realize that compensation is a compromise.
And a compromise means that you will NEVER reach your true potential.
I don’t know about you, but I think that sucks.
So this is where golf fitness comes to the rescue. By balancing and stregthening your body for golf, your instructor will no longer be forced into creating compensations for your swing because of your physical limitations.
Combining over two decades of one-on-one work with hundreds of golfers and my relentless study with both the top organizations in the world for golf fitness, and more holistic health models and paradigms, we have come up with the major facets of the Renegade Golf Fitness System:
For Stability and Strength in Your Legs and Glutes – Try this!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
Stability and Strength are critical in the golf swing. Poor lower body action due to weakness in the glutes and thigh muscles will have a devastating effect on your power and consistency. Here Brandon Harris of Premier Fitness Systems gives a fairly simple drill that you can do at home using a broom handle, golf club or even a wall. Doing three sets 3 times a week will have a huge effect on your golf game!
In this video Brandon Harris golf fitness specialist from Premier Fitness Systems in Scottsdale, Arizona demonstrates a passive range lift off for hip and glute strength. This drill will dramatically increase glute and hip strength as well as increase total body connectivity. It will help you stay connected throughout your entire golf swing as well as increase your power.
Avoid injury with these golf stretches by Paige Spiranac!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
Paige Spiranac is an Instagram star with almost 500,000 followers. She recently turned pro but had a disappointing debut in Dubai. She agreed to do a series of videos for Golf Digest, focusing on strength, flexibility, and avoiding injury on the golf course. Check these out!
Instagram star and golfer Paige Spiranac demonstrates some exercises to help you avoid injury when out on the course. Everyone’s fitness level is different and constantly fluctuating. So tailor the number of reps or duration you perform each move to your immediate capabilities. Don’t forget to also perform one-sided exercises with the opposite side or in the other direction.
Strengthen your abs and legs with help from Paige Spiranac!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
My favorite workouts are those that require minimal equipment. These are workouts that can be done at home or at the gym and at your own pace. In fact, the slower you do these exercises and pay attention to good form (just like the golf swing), the more benefit you will get out of the workout.
Thee most oft-asked questions from golfers regarding fitness are things such as What can I do to avoid back pain?, What exercises are good to strengthen my core muscles? and What are the best stretches before I play? We attempted to answer those questions, and many others regarding golf fitness, by producing a series of short videos highlighting the very best exercises for anyone who loves the game.
Best part? We got Instagram star Paige Spiranac to demonstrate those moves.
Build stability and strength simultaneously with the Physio Ball!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
The Physio or “Swiss” ball is a piece of exercise equipment that is not expensive but a must-have if you want a great workout.
It provides an unstable environment that forces the core muscles to engage, creating stability. It is a great tool for sit-ups as it is easy on the back. My favorite, the plank, is done first with your feet on the ground, and once you have mastered that, put your feet up on a small table or chair to create an excellent core and balanced workout. Thanks to Ron Kaspriske of Golf Digest for this article. Go to the link below for additional videos with the Physio Ball.
Back in 2014, we put Dustin Johnson’s girlfriend, Paulina Gretzky (left), through the paces of a golf workout including use of one of the most beneficial pieces of equipment in any gym—a physio ball. There are literally dozens of exercises you can do with one, and Golf Digest fitness advisor Ben Shear and I demonstrate a few of them below. Physio balls cost $20-$40 and come in various sizes. Typically men should use a 75mm ball while women would be better off using a 65mm or 55mm ball. It’s smart to check this out before buying.
Why is a physio-ball so useful?
In a word: Instability. In order to perform most exercises with a ball, your body has to make up for the lack of stability that the spongy, round ball doesn’t have. So you have to use several muscle groups—most notably the core muscles around your midsection—in order to avoid falling off the ball. This “stability-first” mandate is similar to what needs to happen in order for you to swing a golf club effectively and safely. Without bracing yourself, you can’t swing a golf club without losing your balance.
The plank that Paulina is demonstrating here is just one of many exercises all golfers should incorporate into their routines. This one is especially good if you move the ball around with your forearms rather than just staying still. You’ll really feel it working your core muscles.
An Easy Daily Exercise to Improve Your Golf Posture!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
Good golf posture is critical if you want to swing the club efficiently.
A straightforward exercise to do daily to help is a yoga pose called “Cobra.” Here Stephen Ladd demonstrates, with help from an intern, the correct form in getting the most out of this exercise. The benefits here are huge. Not only is this going to improve your golf posture, but your day-to-day posture is important as well, particularly as you get older. So first, start really easy if you have not done this before. Then, allow a gradual stretch over a period of two weeks to get into the final po0sition.
The Prone Cobra is the best Golf Posture exercise for maintaining your spine angle late in the round.
Do you have Golfers Elbow – Your Chicken Wing could be why!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
When the inside part of your elbow is sore, it is often called “golfer’s (or tennis) elbow.”
Bob Forman, Certified Golf Fitness Instructor at Mind and Body, says that playing usually makes it more painful and is often created by playing. Chicken and egg there! As an Instructor, I am interested in Forman’s diagnosis of a possible ‘chicken wing’ movement in either the left or right arm as you swing the club back or perform the follow-through.
To reduce your pain and get you back onto the course, try these terrific stretches seen on Forman’s video below:
Golfer’s elbow, or medial epicondylitis, is the phrase for discomfort on the medial or inside part of the elbow. It literally is a pain due to the fact that the discomfort is usually slow to develop and can linger for quite some time. Playing golf often worsens the condition and, for many, it is the reason why they develop it in the first place.
One common cause for elbow pain is a lack of mobility in the shoulder joint–particularly relative to external rotation. This often leads to a swing fault known as the “chicken wing.” In golf, chicken winging typically refers to the target side elbow, or left elbow for a right-handed golfer, and is characterized by the elbow bending and remaining close to the body as it slides around the back on the follow-through (easier to see with a slow motion video).
Self Diagnosis
To check how well you can externally rotate your shoulder, stand with your arm straight out to the side and bend your elbow 90 degrees, palm facing forward. Without moving your upper arm, try rotating the forearm back as far as comfort permits without bending or arching your back. The goal would be to get about 10 to 20 degrees of movement backwards with the forearm. Can’t budge from the starting position? Or if you can’t even get to the 90 degree starting position? Youare limiting your external rotation.
If this occurs in your target arm you may be chicken winging. If it occurs in the trail arm (the right arm for a right-handed golfer), you could have that flying elbow in your backswing, a limited backswing, a swing plane change in your backswing, and/or it may force you into a counterproductive reverse spine position.
The bottom line:
Limited shoulder range of motion on either side increases the potential for tendonitis or other injury in the respective elbow joint.
One of the better exercises to help increase range of motion in the shoulder is the Open Book (video below). When performing this exercise, try not to use no more than 2 or 3 lbs. Too much weight can cause injury.
