The past year has been a whirlwind golf adventure. I had some really good golf competitions and some really expensive ones. Some of the highlights including playing Cypress Point and Pebble Beach with buddies,
playing golf in Ireland with my son and father, and later fighting my way out of Scottish sand traps on a Ryder Cup trip
And of course ending the year with the US Senior Amateur. Consequently I have not devoted as much time to updating the Fitness For Golf site as I would have liked.
But through it all, I have stayed with my fitness routines, stretches and practice drills. I truly feel the foundations I have put into place over the last few years have allowed me to be competitive in tournaments while making the game incredibly enjoyable by playing close to scratch golf.
At 55 years young, I had my best year ever and I don’t see any reason why it can’t continue for several more years. Of course for me in order to play my best I need to stay in golf fit shape and that is what I am working on documenting on this site. If you are reading this and aspire to have a better golf game than you currently have, I believe my example could help you. I am not a pro nor do I aspire to compete for money. I never played competitive amateur golf until I hit the age of 53. But what I have developed as golf fitness routines and on the course confidence drills are easily learned by anyone no matter the age. If this is of interest to you let me know below in the comments.
Fitness For Golf has over 500 pages of valuable golf to help the amateur golfer get better. I am in the process of redoing the site with the idea of figuring out the best way to categorize and share this information. Please let me know below in the comments what you information would be important to you, what kinds of golf activities interest you, how you would best like to access this information (computer, mobile, iPad, etc.) and anything else you think would be of help to us as we redo the site.
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It is just so hard to believe that I had the ability to compete for the US Senior Amateur. What a very cool experience! Though I did not make it to the match play round, I also did not blow up in rounds that I was as nervous as I have been in a long time. I know what it would have taken to get to the match play round and I am going to rededicate myself to golf improvement to get a chance to go back.
Two years ago when the US Senior Open came to Omaha Country Club, my home course, I had no idea just how good those guys were until In saw them up close and personal on a course I play regularly. I learned quickly what I had to do in order to get my game in shape and myself in shape. Constant short game improvement along with a consistent golf fitness workout program were keys for me to transform my game in 18 months and get to this pinnacle of golf competitions.
Now that I have been to the Senior Amateur I realize just how good the amateur game can be as well.
This next year I am going to work on continuous improvement. If there is enough interest in this process of how to get your amateur game to be as good as it can be, I will be happy to document some of the things I am doing. Just let me know below that this would be of interest to you and together we will try and figure out how to get that little extra edge over our competitors.
It was truly a unique experience and incredible golf game. I showed up at the course to qualify for the 2014 US Senior Amateur tournament without even understanding how truly incredible an experience it would be to be one of 156 people nationwide that would playoff for the national championship. Had I known I may have had more pressure. But on this day in August, I was more concerned about my daughter’s wedding in three days than I was what I would shoot.
It quickly became evident on the first hole when I barely missed an eagle putt and on the second hole when I chipped in, that this would be no ordinary round. After three holes and three birdies I was on my way to my best competitive round ever shooting a 31 with 6 Birdies. Holding on the backside knowing par was going to probably be good enough, I fought my inner demons to get the prize and advance to the US Senior Open at Big Canyon Country Club in Newport Beach, CA.
I tell you this because there is hope for anyone who really wants to see how good their game can become. I became aware of the Senior Circuit when the US Senior Open came to my club, Omaha Country Club in 2013. At 53, I was a good Country Club player but had never competed in USGA events. When I decided to try and qualify, I had my worst round ever it felt like. The practice round was one over par and the qualifier was much worse barely missing last place.
But the experience taught me what I needed to work on. Knowing the Senior Amateur age was 55, I went to work to see if I could become competitive for Senior golf. For 18 months I figured out areas of my game that needed work including a new golf swing and my short game thanks to Tom Sieckmann. I also improved my golf fitness working with national kettle bell record holder Bill Esch. The unintended consequences of owning a website business with over 500 pages of fitness content is that it actually works!!! I know for a fact that I am playing far superior golf at 55 than I ever played at 50, and I am much better shape.
If you want to take your game to the next level, set your goals high, enter some competitions out of your comfort level, put a plan together of swing improvement, and definitely look to a golf fitness regiment. The best thing about the fitness program is it has benefits far beyond the golf course by improving your health and reducing injuries. I’m a believer and I have a really cool medal to remember that one special round of golf that five years ago would have been totally unreachable. If you would like to know more about how fitness for golf can help you reach your golf goals please leave me a note below.
Golf Conditioning Exercises
It is common that golfers spend their spare time golfing than putting any time into golf fitness exercise. Golfers can increase their golf fitness by improving their golf strength and flexibility. Having the right golf training regimen
Having no golf physical conditioning increases the odds that you will not be playing at an optimal level and remember that physical golf conditioning is no less important than golf lessons that you undertake.
The first step is to get a thorough physical assessment from our free golf Specific Assessments online in order to determine your muscle weaknesses and flexibility. The golf assessment is very helpful in determining and addressing any golf injuries, imbalances, inflexibility or other problems before you can go ahead with the golf conditioning program.
Three components for golf conditioning
When developing your own golf conditioning training, you should include three components:
Visit the pages above for free and complete golf conditioning training for general body flexibility and increase you strength for golf.
As part of my everyday warmup I do a series of about a dozen stretches. This puts me in a good position to work out with weights or if I am doing cardio, it is an excellent way to stretch after. I have found by doing these stretches regularly I have increased my rotation and flexibility for making the proper golf swing. Here is just one of the stretches that is easy to do.
This movement is designed to build mobility and strength in your trunk by separating your hips and shoulders.
- Lie down on your back with arms extended at your sides
- Bend your legs to hip level, then rotate them towards the floor on the opposite side
- Keep your abs drawn in and shoulders touching the floor on each side
- Rotate to your comfort zone on each side
Golf Injuries: Prevention is better than cure!
From experience of all people that have under gone through our golf training programs, it is inevitable that after some time in the training that golf injuries will occur. The repetitive nature of the golf swing is the major cause of golf injuries especially low back pain or Sciatica in golfers. Other common golf injuries include Elbow pain (golfer’s elbow), Plantar Fasciitis, Knee Pain and Shoulder Pain.
Mainly to new golfers or those who are frequent golf players, majority of golf related injuries are as a result of poor mechanics or overuse. Golf training and playing and puts significant demands on your body both mentally and physical which often result into golf injuries.
Golf is all about the golf swing and repetitive swinging should be looked at keenly as regards the pains so we advise that you should adjust your swing.
By understanding the mechanics behind every golf swing that you take can play an important role in preventing your golf injuries:
1. Use proper posture:
Every time you stand to take a swing, make it a habit to think about your posture before and during your swing. Always stand with your feet shoulder-width apart, this is helpful in that you distribute your body weight equally on both feet.
2. Stay smooth:
The strength to obtain a perfect golf swing comes from force transferred smoothly through your muscle groups, from your ankles to your wrists. You may be more prone to injuries if you over depend on one part of your body for your golf hitting power. If you are overemphasizing your wrists during your golf swing, this has potential to lead to golfer’s elbow — a strain of the muscles on the inside of the forearm.
3. Don’t over swing:
Too much of everything is always bad, keeping this at the back of your mind, know that if you swing the club too hard or too fast, chances are that you may stress your joints. Remember to relax and take a nice, easy and soft swings at the ball.
2. Put together a Golf Fitness Routine:
Golfers are athletes and accordingly they should work out to improve their game and to prevent injury. Increasing flexibility, body rotation and core strength will go a long way to hitting the ball further with less aches and pains. A Fitness For Golf Routine is a perfect way to prevent golf injuries. If you are interested in learning more please leave a comment below.
As a dedicated golfer, whether you are a professional or a weekend driver, you are an athlete. Like any athlete, you push yourself to do better, go farther, and to perfect your game. You strive to improve your focus, to channel your competitive drive and to hone in your patience. You study books, magazines and YouTube videos, and you try out new products that relate to your sport. You want do whatever it takes to the best golfer you can be – and what better place to start than improving your golf swing?
One of the most fundamental and most crucial parts of improving your golf swing, your grip is one of the first things to assess and improve. You can’t hit the ball if you aren’t holding the club, right? Many golfers have a tendency to grip their club much too tightly, and this can have negative effects. Gripping too tightly leads to stiffness in the joints of the hands and shoulders, and also muscle fatigue. How can you break the cycle of tightening your grip?
Dan Davis, a PGA Professional employed by Thousand Hills Hotel and Golf Resort in Branson, Missouri, suggests using a tube of toothpaste as a training aid in perfecting consistent grip pressure. Take a brand new tube of toothpaste, remove the cap, and hold the toothpaste as if it were a golf club, with the opening of the tube pointed downwards.
Now, practice your golf swing while holding the tube. The goal is to make full swings without losing any of the toothpaste. Once you’ve swung your toothpaste club a few times, you will be able to feel and maintain that sought after grip consistency.
As children, most people were constantly reminded by their mothers to stand up straight. Good posture was, and is, an important thing to teach a child, and also a key component of improving your golf swing. Good posture is necessary to getting that power into your movements.
Once a target line has been established for your shot, it is easy to make the mistake of placing your club on that line by bending at the waist. This is incorrect. Correct posture entails bending at the hip socket, with no curvature in the spine. This frees up any strain on the lower back and allows for freer movement when swinging.
The neck should line up with the spine and it should appear that you are leaning slightly towards the ball. Let your arms naturally hang from your shoulders and let the majority of your weight rest upon the balls of your feet. Don’t forget a slight bend in the knees! Practicing in front of a mirror or other reflective surface can help you ensure that you are maintaining proper posture.
When hitting the golf ball, the majority of the time you want to strike it with the most power possible. This can be achieved by maintaining the proper angle with your arms as you swing. Set your club on the target line for your shot. When you pull back to swing, look for a ninety degree angle between the shaft of the driver and your left arm.
As you swing downwards to make contact with the ball, maintain this ninety degree angle until the very last second before your club hits the ball. This will provide you with maximum power to send the ball flying. If you let your arm drift from this angle too soon, you lose most of the power in your movement. Learning to perfect this angle is critical for improving your swing.
Practice, Practice, Practice!
As with any task, you must practice in order to improve your game! Combining these and other tips with a healthy dose of repetition, you will be well on your way to a perfect golf swing.
Golf is unique because it relies on very specific and consistent technique. To be efficient and successful, a player needs to be disciplined while maintaining physical and mental composure through what very often are long rounds on the golf course.
One specific area that players falter in their quest for success on the links involves posture. Whether it’s poor technique or simply fatigue, any lack in necessary posture can be a huge barrier for a player shooting for his or her potential.
If you’re struggling on the course, it’s most likely due to a number of factors. The reality, though, is that posture is probably one of them. Below are some realistic ways to improve your posture, with the goal of dropping strokes.
Avoid Hunchback Pre-Swing
The swing is the most integral part of a golfer’s game, and the second your posture strays, you face an uphill climb in a sport that’s already extremely challenging. A specific way to improve swing posture, specifically in your long game, is to try and avoid arching your back when you line up to hit. When golfers do this, they naturally pull up at the end of their stroke.
If your back is too bent, and stays that way through the stroke, the club has a tendency to hit the ground behind the ball in the downswing. Golfers compensate by pulling their body up just before impact. This happens because there isn’t room for the club to hit cleanly through the ball.
Try and have the same posture both before and during your swing when hitting from the tee box, rough or fairway. Not only should you have the same posture, but try and make that posture more upright. You’ll find greater consistency and limit the jerking upward through your downswing.
Release Tension in All Facets of Game
Posture is essentially your body’s way of flexing for a specific performance. The last thing you want to do is add unnecessary tension. Some quick ways to do this:
1. Loosen your grip: If your knuckles are white or you have palm blisters after the first two holes, you may benefit from easing up a little bit. If you grip too hard, the consistent pressure on your hands will lead to fatigue. Tired hands inherently affect all other aspects of your shot and overall game.
2. Avoid the power struggle. The second you start to swing as hard as possible, your posture and technique are immediately compromised. Any good tendencies that a player possesses get tossed out the back window right when power becomes the name of the game. Some golfers even close their eyes when they swing too hard. How are you supposed to hit that tiny white ball in a straight line when you’re not looking at it?
3. Realize that it’s mental: While golf is surely a physical sport, the posture aspect is largely dependent on your mental composure and awareness. As you line up for a shot, truly think about where you’re aiming and how you plan to strike that ball. Sometimes all it takes is for a golfer to realize how important mental focus is on the course.
Golf is an interesting game because it’s impossible to master. Perfection is hard to come by at any level of play. However, there are ways to improve. Focusing your attention on posture is a nice place to start. From there, strokes should drop.
Every golfer is looking to improve their golf swing strength, distance to cover and golf swing speed in a search for longer drives. Unfortunately, many golfers are looking in the wrong places and are ending up doing all the wrong stuff to increase the golf swing speed.
Always remember that your body dictates your golfing ability and however much you try there is just no way around it. Just like all athletes, there is no is no athlete who doesn’t work out to prepare for a great performance.
By getting involved in Golf weight training exercises is one of the fastest way to improving your golf swing speed and power off the tee. Combining the golf strength of your lower body, core and upper body is an approach that will give you results rapidly.
Here at fitness for golf we have some effective golf exercise we recommend to help you improve your swing speed. This is a golf strength exercise that combines the power in your lower body with the core rotational movement needed to achieve the maximum golf swing speed and distance that is required. try out the following step.
Step 1: Begin in a standing position with your arms straight and hanging down in front of you, holding your dumbbell.
Step 2: Then step forward with one leg and rotate your upper body to that same side, holding your dumbbell chest high the whole time.
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Step 3: Repeat step one but this time with your other leg to make a cycle.
Step 4: Repeat this cycle for about 12 times for 2 sets.
Consistency with this golf exercise is paramount, you will certainly see improvement in your golf swing speed, strength and distance as time goes on. It should not take long to begin observing good results.
Finding a golf instructor for your desired golf lessons can be frustrating at times, costly, and time consuming leaving many giving up on the proper golf training. Just like looking around for the best service provider, just know that it will do you no harm to shop around for a golf instructor in order to compare and find the one who fits and satisfies your requirements. Here at fitness for golf we encourage our clients to consider all or any of the following qualities before committing to a golf school and golf lessons.
How much are you willing to spend?
In almost all neighborhoods, golf lessons tend to be expensive but some are more expensive than others depending on where are, and you don’t have to spend a fortune securing better golf training lessons. The more accolades, experience and the golf training school they are attached to makes the golf trainer more costly to hire. Keeping this in mind, remember that there are many golf instructors out there who are relatively cheaper but still very professional and effective so can even be better so what you need to do is have a price in mind and stick to that as the search for the instructor continues.
Commitment to your goals:
For the golf lessons to be effective, you must be able to follow up on the training by your allocating your own time and continue to work on the instructor’s suggestions. Set realistic goals that are attainable and indeed you are fully committed to meet those goals.
Ask for referrals
By asking around you will get into past students of many golf instructors and this will give you an idea of the best golf teachers in your area, ask as many golfers as you know. This is a very good start as names will start coming up and among these you will finally get a personal recommendation of some golf instructor that you really feel you need to try out though we would advise that you try out a few recommendations, kind of interview before deciding on one.
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Online lessons and golf training schools are majorly the basic ways to get golf instruction. Both have strengths with online lessons offering the possibility of taking lessons at your own convenience and the ability to replay the instructions time and again till you get the desired outcome among other advantages. Golf academies offer a personal touch to the training and an intensive amount of learning in a short time, but can also offer too much information and without much follow-up.
Finally after putting a lot of factors into consideration you will be able to make your choice. It’s important that you choose an instructor or training format that suits you so going for something you don’t like will just keep you from learning.
Here at fitness for golf we have come to realize that the more time you take before your child gets into golf fitness exercising, it becomes harder to train them to get the perfect golf swing. Putting more emphasis on fun golf exercises and activities, juniors need to undergo through a series of fitness exercises challenging them mentally and physically.
Most parents and guardians often ask our golf trainers what the appropriate age is suitable for children to start golf training exercise and our answer has always been that it is never too early to start training. For any golfer be it a junior or a senior is to attain the desired golf swing and hold the golf club correctly requires strength, flexibility and body control. Since juniors are starting out golf training, when in the gym emphasis should be put to make sure that not heavy weight lifting is done but just some basic exercises training exercises for golf.
Here are some three basic golf training exercise that should get juniors started:
What to do:
1. Place your hand on the bench and align your hands with your chest.
2. Bend your elbows to maintain neutral alignment of the spine and engage your abs and glutes.
Single Leg Deadlift
This golf fitness exercise is to challenge your balance, core stability, hip and upper body strength. In the long run it will help you generate more power and strength in the downswing by helping you transfer energy through the body.
What to do:
1. Begin in a tall standing position and engage your core, hinge from the hips, extend back with elevated leg.
2. At the top, your body will look like a “T” with your shoulders and leg elevated parallel to the ground.
A triple flexion, unilateral or single-leg exercise to increase core stability and improve balance. This exercise will help balance, stability, weight transfer and power.
What to do:
1. Grab a kettle bell and extend arms at chest level.
2. Stand on one leg, squat on your single leg as far down as you can go while maintaining good control of movement.