3 Step Golf Fitness for your best Pre-Season ever!

Whether you're preparing to play the Masters or just want to break 90 we want to use this pre-season to get your body in great shape so that when you do get out and tear it up you can deliver the swing and results that you want to see and shoot better scars in this video we're going to take you through a threep progress that is suitable for any golfer at any level to improve how their body moves and to improve the efficiency and con consistency of their golf swing we're talking more speed better ball striking and ultimately less injuries throughout this season so your body is ready to play better golf we will work through the three progressions today we're going to give you some options to get started but remember if you want to be consistent and make serious progress and have great results throughout the year you need a program and you need accountability head over now and get yourself a 7-Day free trial to the golat app so that you have exactly that wherever you are and is focused in on your gear but first watch this video all the way through to work through the three-step process in the most simple and effective way possible and build your go Fitness Step One is mobility and when we say Mobility you think flexibility with added movement control so better results and we're going to focus in on two areas that almost every golfer struggles with at any given time the hips and the thoracic spine these areas get locked down and get injury prone just through daily activities so setting up with these two simple exercises a couple of times a week will make a huge difference all you need is a platform and probably a golf club movement one a tall kneeling hip circles so we're going to set our posture against our platform and from here we're going to take our leg in a Wide Circle and bring it flat out in front of you okay it sounds pretty simple but when you're tight in the hip flexes and really just in the hips in general this is far more difficult than you might think okay so we keep our posture don't let yourself round down maintain that neutral spine we take it back in control feel the knee working through the hip joint stabilize and then repeat on the other side bringing it all the way through have that stretch at the end get it flat to the ground and then rotate and bring it back down okay key thing to think about here is that when you bring that leg out we're not leaning out the way to bring it through okay we really want to work through the hip capsule and you will feel it when you do it well so one more time stabilize against the platform engage your glutes and then feel yourself work that Circle stabilize get flat tall posture at the end bring back to the ground and return okay you can work through a few cycles of this be aware of imbalances right to left we all have them and improve over time so your hips can rotate deliver movement and also load in the go swing we talk about this all the time but if you don't have the adequate hip mobility we're probably going to slide we're definitely not going to load effectively and all of a sudden the pressure goes to the lower back and your swing suffers movement two we're work in exactly the same position to make this as easy and as accessible as possible now we're into the thoracic spine it's the middle of your back it's a key component to your posture and being able to stay in position through the swing take grip of your Club you can do it without but this does actually build your awareness and help you execute this better okay from here is Palms up we place the elbows on the platform okay so this is the raised prayer hold and really from here we're going to keep those elbows fixed we're going to sit down as far as we can into our hips and from here you might hear a couple of cracks you might feel them but we're working into that thoracic spine mobilizing all the way through the upper body opening out the shoulders and once we get down to the bottom we're just going to breathe through increase the range of motion and allow everything to relax okay this really is just a hold the position that you're taking allows you to open up the upper body take your spine from that rounded Flex posture into some extension to give you that movement to give you that spinal health and it's huge for your upper body as well okay so that's step one combine your hip mobility with your thoracic spine so your body moves with freedom you're not going to get injured and you're going to have access to far more speed rotation and basically good movement when you get to work on your swing step two is strength so when we've worked on our mobility and the body is in a good position we need to get stronger it's going to make you more durable more powerful and basically give you access to even more movement capacity to improve your gear okay so this is going to be different for everybody not everyone can go straight into lifting weights and not everybody needs to however we need to improve strength for stability and muscle function so look at these sequences to get it done wherever you're at level one is to focus on stability something as simple as the split stance torso rotation part of our gol for assessment we take a deep split stance position with the back knee pointing to the ground and your center of gravity right between the feet okay from here we're going to stabilize and turn over that lead side okay so it's an excellent movement for a warmup but also if you need to develop strength and you really haven't done enough over time staying in that whole position is going to build your stability it's going to get the muscle Muses functioning and it will enhance your overall strength relative to where you're at right now level two and this is huge for so many golfers is to work with smaller weights like kettle bells and dumbbells because here we can really dial up your air symmetry air symmetry means each side of the body is doing a different thing at a given time like you doing your swing so this allows even quicker progress and is a huge part of our programs something like the kle Bel front rack lunge I've got 35 lb here we're going to rest it on the right side of the body and we're going to work the left leg creates huge awareness across the system we're also loading the lower body working against the ground so we're building strength we're building capacity and because we're loading across the body we learn to activate and stabilize whilst in air symmetry okay once you add that to your golf swing that is how it become super consistent because at different parts of the Swing different parts of the body are working we load back into our Trail side which needs all the stability once we unload the lead side then in transition we get down into the swing we need to push up through the ground and now we do the opposite we go through that lead side and create all that power output so training in air symmetry with load will strengthen you up for the golf swing level three we get into our compound lifts lift heavier and heavier weights and build genuine strength so we can also build genuine performance things like the trap bar deadlift trap bar is an excellent option for golfers you'll see RAR using it all the time when you do get to see him training and so many of the other players as well it's because it's relative to the conventional deadlift which is forward loading put a little bit more stress on the back here we can really set our posture we can lower into the ground and therefore we get far more power from the legs and maintain that neutral spine for longer having a genuine progression in terms of your strength training is incredibly important we need Progressive overload we need an understanding of your absolute max strength and then we need to know how to use that over time okay this is where the program really comes in either way we need to deadlift right that hip hinge is huge in terms of execution hit feet are just outside of hip width pretty much underneath you to really give you that stability we hinge down so we engage the posterior chin the glutes and the hamstrings set your chest over the low body neutral spine take the tension press up and through the lift all right fast concentric slow Ecentric building strength step one was Mobility step two is strength when you combine those two factors your body's in such a better place to actually deliver a good golf swing you can only shoot better SCS unless you suck around the greens you need to work all right but in terms of performance where your body's at step three is where we really start to kick it up work on the mechanics you need in your swing to power your drives compress your irons and build speed that is effortless and consistent okay we're looking at sequencing this is how you use the ground how you use the body as a system and how you dial up a better golf swing all right you'll hear people talk about it all the time we need to load going back so we work against the ground we get to the top we're in that stretch we in that X Factor position and then it's that sequence on the way down lower body first into the hips then the Torso arms hands and we deliver through the ball okay too many golfers do this incorrectly they lead with the upper body and that's why you suck all right we need to hit the ball better so we need to use the legs we need to get the club working with the body as a system and this is what we can train in the gym one of our favorite options in the gym is the step to rotational press all right you can do this with a band a cable or a med ball and either way we're using the ground we're sequencing through the lower body we're developing incredible speed all right so in terms of sequencing correctly we're going to step fire the hips then the Torso then the upper body okay so make sure you're executing with high speed not holding back and really developing how you move through the ball okay and you're also going to think you're working the left side of the body that's not how you swing absolutely we always work both sides because it's going to improve your body symmetry it's going to increase your overall movement capacity and it builds on the stability and anti-rotational aspect that means your rotation can go faster with less chance of injury so if you can access a m ball and get slamming this one allows you to move a little bit more weight over a greater distance that is how you build power output okay so we're going to start just outside of arms length from the wall take the grip onto the ball we're going to step and load to enhance our loading and sequencing going back we load into that side just like we doing the go swing and then we press through so we really fire the hips to the wall okay high speed high skill High execution so we get set in your golf posture step back load rotate okay we're going fast we really want to deliver that speed so step load rotate and because we've done our strength and Mobility we followed the steps we're now in a great position to move faster and be stronger and more durable over time okay so into the right side you can see the mechanics going back we really want to feel as we press that ball into the wall as fast as we can so we step load and rotate separate the lower body fire the hips first and really move that ball fast all right now if you can't slam or if you can't use a band we got the option you can do at home to build speed anywhere and that is the step to swing okay we can do this in a couple of different ways again swing in both directions but we got two options in terms of getting this done we got the loading step to swing you can hit a ball like this as well make sure you got a lot of spits all right but in terms of executing at home build speed max out your capacity improve how your body moves okay so Option One Is The Love loing step to swing we start with our feet together we step back and react okay so that enhances that load turn and change direction all right we're using the ground we're maxing our speed one more time so we load and really do move fast that's the whole point of speed training okay the other side is the stomp step to swing okay feet together this time we take our back swing first and as we lower down we step out push and really work through the ball okay so push even more than you would like to out the ground exaggerate the movement so you can max out your ground reaction forces so feet together we tear the back swing push out of ground all out speed okay together and go okay three steps huge progress getting ready for a gust the chances are you're not going to be playing the Masters but whenever you Tee It Up we want to improve every golfer wants to play a better golf to want to hit better shots and this three-step sequence it really is the foundation of how your body works and what you need to improve okay so as we said right at the start having a program is designed for your level for your game is the best way to stay accountable stay consistent and actually see results over time head on over and get the golf W app in terms of how to implement this in your training okay start with your Mobility be aware of how you move and then progress up to strength okay once we develop strength in a symmetry in that golf specific manner then add the sequencing add the speed and watch your shots improve every time you play okay you will see results here you will get better and you will golf strong all right we appreciate you taking the time to watch the video make sure you hit like And subscribe tell your friends then go get your reps