BACK 9 STRENGTH BLOG

Plenty has been said, written and published on the benefits of flexibility training for the sport of golf. If you’re not stretching than your game is simply not going to improve, and eventually over time you will get injured. These three stretches are considered dynamic stretches not static stretches.

The difference between static and dynamic stretching is a static stretch is when the muscle is lengthened slowly and held in a comfortable range for 15 to 60 seconds. Dynamic stretching refers to actively bring a limb through its full range of motion. These following stretches are dynamic focused.

These following stretches will help increase range of motion in the backswing and follow through and in turn create more club head speed. In addition a few reps of these dynamic stretches will help loosen up any tight muscles and helps warm up the body for the dynamic nature of golf. Try each exercise; you can perform these stretches on a daily basis.

First is Hip Crossovers, this exercise helps loosen up the hips, low back, and also increases ROM in the torso.

• Begin by lying face up on ground with arms to the side, knees bent, and feet flat.
• Let knees fall to left, then reverse the motion to right.
• Be sure to keep your shoulders on the ground, navel drawn inwards. Do not let your knees touch the ground

Forward Lunge Elbow to Instep, this is probably one of the best overall pre-warm-up stretches you can do. It loosens up all the major lower body muscles from the hip flexors to hamstrings. Give it shot and you’ll understand why.

• Begin by standing with feet hip width apart, take a big step forward into lunge with right foot.
• Place left hand on the ground and right elbow to the inside of the right foot, and hold stretch for1-2 seconds. Place right hand outside of foot and push hips to sky.
• Drop hips and step into next repetition with the other leg. Be sure to keep back knee off ground when stepping into the lunge.

Reverse Lunge with a Twist; if your hips are still tight then this will unlock everything you missed

• Begin by standing feet hip width apart. Take a large step backwards with right leg into a lunge. Rotate your trunk to the left, placing right elbow on the outside of the left knee.
• Relax torso and step into next lunge with the right leg and repeat rotation

These are fantastic pre-game warm-up stretches that take less than five minutes to perform in total and will help improve your flexibility and your golf game. Go to www.back9strength.com

During the golf swing the most important multi-function muscle is the butt. There I said it. It may be crude to some. But the butt is one of the most under utilized, under rated, muscle groups. Let me explain, most people, unless there out on the PGA tour, there at a desk sitting, working Monday through Friday. Sitting for prolong periods of time tends to be the biggest culprit of dis-function in human performance both in the gym and on the course. Most recreational players (and some pros for that matter) will have weak hip flexors, weak hamstrings, weak buttocks, weak para-spinals, and a weak protracted shoulder complex from sitting too long.

So where does this leave us, well lets start with the butt. This entire muscle group is vital in helping the player to maintain lower body stability throughout the swing. It is also plays a large role in maintaining core stability throughout the swing.

It is this one muscle group that helps to blend the lower body movement into the upper body movements, via the central portion of the body. So if your butt is weak you will tend to over compensate in the shoulder complex, or your lower back, or knee and so on.  In a nut shell it is of utmost importance to have this muscle group functioning at its optimal levels in order to attain a repeatable and consistent swing, and to play injury free.

The buttocks are primary made up of two main components; Gluteus Maximus and the Gluteus Medius. Both of these muscle groups play a major role at both developing power and consistency in the swing. Both of these muscle groups need to work in unison to develop optimal swing mechanics.

The following exercises are some of best exercises at developing strength and power in the glute’s and surrounding musculature.

The Kettlebell Sumo Deadlift

Take a wide stance. Squat down and grip the kettlebell.

Grip the handle inside your knees, 12-18” apart.

Drop your hips lower than your shoulders. Start with the bell in between your legs. Focus straight ahead, draw your bellybutton in. Keep your back arched and tight.

Remember to squeeze your glute’s.

Lift with your legs – squat the weight up.

Stand to full upright; thrust the hips squeezing your butt. Don’t rush the reps, this is a slow exercise, focus on full body tension - regroup and establish a good starting position for each rep.

Glute Ham Raise

For this exercise you will need a Glute Ham Developer, it looks similar to a roman chair or back extension.

Begin by adjusting the distance between the thigh pad and the heel pad.

You will want to position the heel pad so that the thigh pad is in the middle of your thigh or slightly closer to your knee when your heels are in the heel pads.

The Kettlebell Swing

Stance should be shoulder width apart. Squat down and grab the handle with both hands. As you reach down remember to hinge at the hips keeping your shins relatively vertical, you should feel a mild stretch in the hamstrings.

Swing the kettlebell between your legs forcefully like your going to hike a football. Explosively snap your hips forward straightening your legs

Stability Ball Bridging

Start by lying on your back with shoulders and head on top of a stability ball; feet on the ground, hip- width apart for stability

Squeezing up from the gluteus, lift hips until there is a straight line running through knees, hips and shoulders. Do not lift hips too high or flare ribs so that your back hyper extends. Hold for 30 seconds and lower.

Try out these drills in hopes of developing some rock solid glutes! These exercises are sure to create a more stable lower platform as well as improve the function of the core. Be sure to check out www.back9strength.com and sign up for our free newsletter, or better yet pick up a copy of Back 9 Strength: The Ultimate Golf Fitness Rolodex on sale now, for tons of info on strength, flexibility, and power exercises for golf.

If your golf game is lacking or your current workout routine is short of achieving your goals than it is time for change. I have a passion for kettlebell training, golf, and martial arts.

Recently I decided to make a change to spice things up. I resurrected an old routine, one that I laid to rest when I discovered kettle bells. I went back to basics, the big compound movements, the barbell dead lift, kettle bell clean and press, pull ups, and squats. I used the KISS (keep it simple stupid) principal. I kept the weights heavy, focused on technique; I used a circuit style workout. Here’s the routine:

Routine 1 Move from one exercise to another taking short rests between each.

1A) Kettlebell Clean & Press    4-5sets   4-6reps

1B) Pull-ups     (Weighted)                   4-5sets   4-6reps

1C) Cable Wood chops                       4-5sets   8-12reps

1D) Plank                                             Hold 1 minute

Routine 2

1A) Barbell Squats       4-5sets   4-6reps

1B) Cable Rotations     4-5sets   10-12reps

2A) Sumo Dead lifts     4-5sets   4-6reps

2B) Push-ups (weighted)          4-5sets   6-10reps

Core

Stability Ball Crunch     3-4 sets 8-15reps

Stability Ball Hip Extensions                  3-4 sets 8-15reps

Stability Ball Russian Twists                  3-4 sets 8-15reps

I performed this basic routine in a circuit style fashion twice weekly for 6 weeks. It was simple but intense. I adhered to my main goals which were increased strength, and power, with an emphasis on all the physical elements a good golfer, or athlete for that matter, would want. The great energy and fast pace this routine required caused a considerable amount of fat loss. Not a bad win-win situation.

So try out something new; think outside of the box of conventional wisdom. If you’re bored of the same routine try learning some new lifts. Everyone wants to play better golf, everyone wants to loose weight, burn fat and be strong. It’s usually change that becomes the hardest obstacle, not the workout.

WWW.BACK9STRENGTH.COM

Lower Body Routine performed once a week for 5-6weeks

Each exercise is to be performed one after another with minimal or no rest. Try to aim for 3 to 5 sets of each exercise. If it becomes too easy than increase the weight and or slow the tempo.

1A) Step-ups 25-35lbs dumbbells (Start with 10-15 reps the first 2 weeks than lower the reps to 4-6reps)
1B) Seated Cable High Row 35-45lbs row towards neck elbows higher than wrists. 8-12 reps
1C) Cable Rotations with Medicine Ball between thighs 10reps per side

2A) Cross Lateral Step-ups 10-12 reps per leg start with 15lbs dumbbells
2B) Wood chops 10 reps per side
2C) Dumbbell Scarecrows 8-12 reps no weight than 2lbs dumbbells

Core
Stability Ball Crunch with slow negative 8-12 reps
Side Bends on the back extension 6-10 reps focus on the weaker side

Always use the high density foam roller for warm-up prior to stretching

Try it out!! Enjoy

The kettle bell windmill is an excellent exercise for promoting flexibility in the hips, spine and torso; in addition to developing strength in shoulder girdle, buttocks, and hamstrings. Here’s how to perform the windmill. Begin by bringing the kettle bell to the rack position shown in photo 1. Pivot your toes about 45 degrees to the left. Press the kettle bell overhead to the lockout position. Keep your eyes on the bell and push your hips out to side and begin to fold at the hips. The right leg is kept straight throughout the movement. Be sure to keep your elbow straight and armpit tight. Go down as far as you can, hold for brief second, squeeze your buttocks then return to the lockout position and repeat the sequence.
Picture 1 The lockout
The windmill

Be sure not to twist, follow the same plane going up as you went down. This is not a fast movement; in fact keep your repetitions low between 3-6 repetitions per side. This movement is guaranteed to develop tremendous shoulder stability and increase flexibility in the hips, both valuable assets to your game.

There have been thousands of studies that reveal the importance of having essential fats in our diets. A lot of

people think “FAT” oh no! Please let me explain. I personally had the extreme anguish of watching my daughter go through 4 years of an eating disorder where at 70 lbs and 14 years of age, she was tormented by the thought of fats. It’s much too long of a story to delve into here but the end of the story is that she has fully recovered, has been at her goal weight and above for over a year now.

During this time I learned that fats make up over 30% of our brain. That without fats we positively cannot live. Ok, so in western industrialized nations, we have overdone it a bit. We have, for the last 80 years, used the wrong kinds of fats in our diets, in our baking, in our cooking. Fast foods are economical, quick, easy, tasty but “bad”, sorry to say. If you can stay away from pastries topped with sugary icing, dough nuts, deep fried foods, McDs, BK, stay away from trans fats and learn to consume Omega-3s in sufficient quantity then you are making a dynamic shift that can completely alter your life, extend your life and improve your chances for meaningful contribution while you grace the earth.

Here are some benefits from Omega-3s:

*Optimal Heart Health - Omega-3s are the No. 1 heart attack prevention method recommended by hundreds of cardiologists.

*Optimal Brain Function - Omega-3s fats work better in the brain that trans fats. Eat more Omega-3s for brain health.

*Optimal cardiovascular system - Omega-3s not only cures arrhythmias but also provide a better patch for tears in the arteries.

*Optimal Mental health and Mood - Several psychiatrist have shown marked improvement in mood disorders when a diet high in omega-3s are introduced to patients.

*Optimal Joint health - Omega-3s is a natural anti-inflammatory and there for cause joint troubles to melt away.

Recent studies point to improved mental function in later years. We can’t make the claim (yet) that it prevents Alzheimer disease, but early results are extremely promising.

Let me put it this way, essential fatty acids may not cure everything but it’s very difficult for the body to stay healthy without Omega-3s.

Do not treat supplements the way we tend to treat medicines. Treat Omega-3s as food. It’s important to know the tolerated and optimal dosages. Two capsules of omega-3s are better than none, but treat omega-3s as food. Eat fish that is deemed safe and not toxic from heavy metals.

But to be getting on the right track and to begin to reverse the decade’s generational deficiency, then treat omega-3s like food.

We don’t take a teaspoon of eggs in the morning and say we are done eating for the day, now do we?

There is no harm to taking 3-4 grams of pure EPA/DHA omega-3s per day. The only exception would be for a person who is on blood thinners, then it’s still essential but check with your prescribing physician as to a permissible dosage.

Fats continued……..

So what happens when we decrease the bad fats and ingest the good fats? Most people modulate and tend to lose weight. Body chemistry and cell function improves because the right fats are available for cell function and brain function. Arteries are rejuvenated by silky fats transporting the cholesterol instead of junky, clumpy fats getting jammed and stuck in dangerous places.

Life is just better with proper nutrition and that starts with essential fatty acids.

About the author Garey Simmons writes about heart health from the perspective of someone who was diagnosed with high risk of heart disease, elevated triglyceride count, and suspect family history. Garey studied for several years to acquire an interesting perspective on the natural means of reversing heart disease. Sign up for a free e-course on the secrets of heart health at http://OptimalHealthRSQ.com

Many of our basic activities from walking along the fairway or simply picking up a golf ball occur one leg at a time. For many golfers there are times in which one has to stabilize on one leg. For example trying to make a technical shot from the rough, you have to stabilize in the lower body, especially if you want to nail it with any accuracy. To improve ones stability in the ankle, knee, and hip, it is necessary to become stronger on a single leg, this will lead to stronger and more stable hips. The anterior reach is one of the finest exercises to accomplish these goals. This single leg exercise trains the core muscles on the back of the body especially the glutes, hamstrings, and lower back muscles. All of which tend to be weak on many de-conditioned golfers.

Here’s how to perform the Anterior Reach

1) Begin on standing on one leg; draw your navel inwards, slight bend at the knee

Pic 1

Start

2) Using your opposite arm reach forward bending at the hips; touching an object can use a water bottle or cone.

finish

Pic 2

3) Stand back to the starting position. You should feel this in legs, especially the glutes.

There are several different variations of the anterior reach. Yet start with the basic version as described above. Remember to use good technique, and form. After a few workouts then start to progress by using an unstable surface, holding a dumbbell, or reaching towards different objects. There are plenty of ways to make this exercise more challenging, but always remember that balance and core stability is the whole point of the exercise! For more exercises like this one check out www.back9strength.com, and pick up your copy of Back9Strength: The Ultimate Golf Fitness Rolodex.

Due to the increase in the popularity of golf, accessories and gadgets for this sport are on the rise. There’s definitely a business for it and companies have taken advantage of the popularity. Golfers are constantly trying to improve their game so gadgets are made that are supposed to do just that, though some may have little effect. There are also gizmos and accessories that are purely for personalizing the sport and to say “Hey, I’m an avid golfer”.

Most golfers wish they had their own driving range for practicing their golf swing and that is not totally impossible. If you’re finding it hard to make time for the driving range, think about playing virtual golf. It is limiting and many times it only fulfills your taste for golf rather than help you practice. In any case, it can be the product that gives you that “need for the green”. There are various virtual golf aids available. Some come with a net so it catches your balls while others have a ball return. Some are simple as a pad with a cup to help you practice your putting skills.

If you’re having a hard time lining up your shots then consider purchasing a stencil to help you. You mark the ball as directed and you’ll have a clear target.

Technology has also seen some reach into the world of golf. There are digital score keepers that will store your score on different courses. You can easily recall a score on a certain hole so you can improve your game. If you want to work on the rhythm of your golf swing then consider a metronome which has worked for many novice players.

There are also products designed to personalize the sport and bring some fun to it. There are golf club covers that come in a variety of colors and shapes. When you’re on the course you’re sure to see golf drivers covered in a multitude of styles ranging from simple, conservative ones with monograms to cartoon characters.

These items (and many more) can be found at a well stocked sporting goods store or a pro golf store. The sales associates will be knowledgeable about the products and should be able to recommend which are more for fun and which will improve your skills. These are great whether playing golf in La Manga, Spain or anywhere in the world.

Golf gizmos and accessories are a big business and you’ll definitely see some of it as useless. There are however, golf accessories that can help your game, personalize the sport and fulfill your golf itch off the course.

Article Source: http://www.bettergolfarticles.com

Ken Morris very often writes short articles on news relating to golf la manga area and golf in cartagena spain. His contributions on la manga golf spain are published on his website .

Golfers tend to suffer more pain and injury to their backs than any other athletic sport. It is no surprise that in the golf swing, the back is the stabilizing pillar, and everything rotates around this pillar. The fact remains that our backs were never really designed for golf or for sitting for prolong periods of time, so it comes as no surprise that 8 out of 10 people suffer some form of back pain. During a golf swing, the muscles of the back are released in a near maximal effort. Most recreational golfers tend to place tremendous rotational stress on the back due to poor form. Many tests have been conducted showing that the spine absorbs forces equaling that to eight times the bodyweight during a golf swing. It comes as no surprise that some of the top professionals develop back pain due to this tremendous load and stress on the spine.
To prevent injury and play for many years to come, one must start to strengthen the muscles surrounding the spine. Especially muscles connected to the abdominals. Weak abdominals, weak glute’s, weak hamstrings, weak para spinals, tight and short psoas muscles tend to result in lower back issues in addition to poor performance on the course. To alleviate these issues one must start strengthening, take a look at the following exercises start off slow.

Stability Ball Crunch-
1. Drape your torso over the ball lying face up with the ball beneath you
2. Place your tongue on the roof of your mouth in order stabilize the neck
3. Slowly curl the trunk and pelvis together while keeping the navel drawn inwards
4. Return to the start position and repeat

Horse Stance-
1. Place your wrists directly below your shoulders and your knees directly below your hips
2. Elbows should be turned backwards, draw your navel inwards
3. Slowly raise one arm on a 45 degree angle and elevate the opposing leg keeping them both on the same horizontal plane
4. Hold the position for ten seconds then alternate to the other arm and leg

Stability Ball Hip Extension
1. Lie on your back with your feet placed on the ball
2. Arms should be out on the floor at a 45 degree angle, with the palms facing up
3. Extend the hips into the air by squeezing your glutes keeping perfect alignment of the ankle, knees, hips, and shoulders
4. Hold this position for a three count then lower and repeat for 10 reps

Side Plank
1. Lie on one side, ensuring the top hip is above the bottom hip
2. Push up until there is a straight bodyline through feet, hips and head
3. Keep the elbow under the shoulder. Lower under control and repeat on opposite
side. Hold this position for an increasing length of time up to a maximum of one minute

In addition to this routine, try walking the course with good posture whenever possible, less sitting is much better is can be very beneficial to one’s health. Performing a simple routine 2-3 times a week like the one above will help condition your core and create the armor needed to protect your back from injury, and perform better golf. For more exercises and routines like this one, be sure to get your copy of Back 9 Strength on sale at http://www.back9strength.com/.