My Golf Instructor

Fitness

Fitness refers to the state of being strong, healthy, in good shape and physically fit. For the purpose of this site fitness refers to Golf Fitness or being fit for the game of golf.

Fitness Drills

  • Wall Angels
    A Wall Angel is an exercise that targets the shoulder and upper…
  • Supermans
    Supermans are a great exercise for targeting your lower back, abs and…
  • Stork Turns
    Stork Turns are primarily a stability and mobility exercise that targets the…
  • Standing Cable Rotations
    Standing Cable Rotations are an abdominal exercise that strengthens the obliques and…
  • Squats
    Many skilled fitness trainers will tell you that if you can only…
  • Split Squats
    Split Squats are a wonderful exercise for building up your legs and…
  • Single Leg Deadlift
    Single Leg Deadlifts strengthen your lower back muscles, your glutes and your…
  • Single Leg Bridge
    The Single Leg Bridge is a very common and necessary golf strengthening…
  • Side Step Up
    Much like the front step up this exercise is used for lower…
  • Shoulder Rotations
    External Shoulder Rotations are a great exercise to target the rotator-cuff muscles…
  • Seated Wall Postures
    Seated wall postures are a great postural exercise. They work mainly the…
  • Seated Rows
    Seated Rows work your arms (biceps) and almost all the muscles of…
  • Rolling
    Rolling is a rather unique exercise based on the principles of primitive…
  • Reverse Toe Touch Progression
    The Toe Touch Progression is a great exercise for building balance, proprioception…
  • Reach Backs
    Reach Backs are a great exercise for improving posture and rotation in…
  • Push Ups
    A Push Up is an ancient exercise used in calisthenics and for…
  • Plank Rotations
    Plank Rotations are a fabulous training exercise for golf because of the…
  • Plank Knee to Elbow
    The Plank Knee to Elbow is a dynamic form of the plank.…
  • Overhead Squat
    The Overhead Squat is a functional exercise which helps you in a…
  • Open Books
    Open Books are a great exercise for building trunk and shoulder range…
  • Lunge
    The Lunge is a great exercise for the lower body. It can…
  • Low Trunk Rotation with Kettlebell
    The Low Trunk Rotation exercise with the kettlebell works on the upper…
  • Iron Cross
    An Iron Cross is a great all over body exercise to help…
  • Hamstring Toes Up/Toes Down Stretch
    The Hamstring Toes Up/ Toes Down Stretch targets the back of your…
  • Hamstring Curls on Swiss Ball
    Hamstring Curls on the Swiss Ball is an exercise that also brings…
  • 1/2 Kneel Rotations
    1/2 Kneel Rotations are a great rotational training exercise. The foundation of…
  • 1/2 Kneel Lift
    The 1/2 Kneel Lift is a dynamic movement exercise that is great…
  • 1/2 Kneel Hip Flexor Stretch
    1/2 Kneel Hip Flexor Stretches are obviously a stretch that targets your…
  • 1/2 Kneel Chop
    The 1/2 Kneel Chop is a dynamic movement exercise that is great…
  • Hack Squats
    Hack Squats are a very quadricep dominant movement. They work on posture…
  • Golf Stance Thoracic Rotation
    The Golf Stance Thoracic Rotation is a fantastic pre game warmup exercise.…
  • Front Step Up
    The Front Step Up is a unilateral exercise to build strength in…
  • Front Squats
    Front Squats are a variant of the traditional squat exercise, but the…
  • Front Raises
    Front Raises are a shoulder exercise that work primarily your shoulder muscles,…
  • Fire Hydrants
    Fire Hydrants are a core strength and stability exercise that works on…
  • Dynamic Hamstring Stretch
    Dynamic stretches simply mean stretches performed in motion rather than standing still.…
  • Declined Push Up
    A Decline Push Up like a regular push up is used for…
  • Deadlifts at the Wall
    Deadlifts are a perfect exercise for strengthening your lower back muscles, your…
  • Band Chest Press
    The Band Chest Press is similar to a push up, but it…
  • Cat and Camel
    For golfers looking for flexibility and stability especially in their core and…
  • Bridge Heels on Chair
    The Bridge with Heels on Chair exercise primarily works your glutes, but…
  • Birddog
    Birddogs despite their silly name are one of the most popular exercises…
  • Bent Over Flyes
    Bent Over Flyes help increase your shoulder and upper back strength. This…
  • Band Walking
    Band Walking is a great exercise for stabilizing the hip and knee…

Fitness Tips

(Click on Title or Image to View Larger Photos)

  • Loss of Posture is a Big Problem

    A loss of posture in the golf swing can cause a host of errors. You can see fat shots, thin shots, toed shots, heeled shots and more if your posture changes during the golf swing. This is almost always due to physical issues. A couple of the causes are the inability to create separation between your upper and lower body and lack of flexibility and strength in your glute muscles and your legs. To combat this make sure to get in a good fitness routine targeting your legs, glutes and core muscles that not only includes strengthening, but also stretching.

  • A Quality Program Protects Your Back

    About half of all golfers suffer back pain. I would bet if you are reading this and aren't one of them you've at least had a time or two where your back felt stiff or tight, especially if you are over the age of 30. To combat and prevent back pain it is important to maintain a good workout routine that includes strength training, stretching and stability exercises. Be sure to target not just your back muscles, but the muscles that support your back as well such as your abdominals, obliques, glutes, leg and hip muscles.

  • Great Players Generate Speed the Same Way

    All great ball strikers generate speed the same way in the golf swing. This is called the kinematic sequence. What this sequence defines is the transfer of energy from your hips to your shoulders and then to your arms and finally to the ball. After your hips fire in the downswing they will start to slow and then the energy is transferred into your shoulders. Your shoulders do the same. They accelerate using the energy from the hips and as they slow, they then transfer the energy into your arms which fire and transfer the speed and energy into the ball. In order to have a proper kinematic sequence you need to have the flexibility and strength in the various body parts involved.

  • Get Evaluated Before You Waste Time

    Before you spend months or years trying to fix your swing and struggling, take an hour to get a golf fitness evaluation. Knowing what your body is and is not capable of doing will save you hours, months and even years of trying to do something that you physically can't do. There are numerous golf fitness certified instructors and trainers available. Even if you cannot find one, any qualified trainer that understands the motion of the golf swing should be able to help you evaluate your strength and flexibility as it relates to the golf swing.

  • Flexibility is Key For Seniors

    For senior golfers, the most important part of fitness is to pay close attention to is flexibility. It seems for nearly everyone over the age of 30 that comes across the lesson tee that there are swing flaws in their motion that relate to stiffness. We all lose balance and flexibility as we age, but we can slow and sometimes even reverse the process if we are diligent about doing the proper exercises. Not only that, but they make us feel better too. Loss of balance and flexibility are leading causes of many swing faults from changes in posture, to lack of coil, to pushing or blocking as we fall off center.

  • Over Training is Dangerous

    Over training can be far worse than under training. When you over train you set yourself up for injuries by straining and overworking muscles without giving them ample time to repair. It's also easy to loose interest and the will to work out if you push yourself too hard and are exhausted as a result. Be careful to gradually increase the intensity of your workouts and only do it when you are ready and can handle the level where you currently are.

  • A Bigger X Factor Means More Speed

    The "X Factor" in golf is the difference between your hip and shoulder turn. The bigger the difference between your hip and shoulder turn, the bigger the X Factor and thus, the faster your rotation. This translates into more clubhead speed and is more important in the downswing actually than in the backswing. Players that hit the ball the furthest are those that increase their X Factor on the way down. Flexibility is a huge determining factor in how big a player can make their X Factor. Be sure to incorporate exercises that increase the difference between your shoulder and hip turn and increase your ability to rotate in your fitness program.

  • You Can Improve at Home

    To get in good physical shape to play successful golf, there is no need to spend a lot of money or time. You can do about 95% of all exercises at home with just a few pieces of equipment. With free weights, a bar, some bands and some medicine balls you can train every body part necessary in the golf swing. In as little as a half hour you can get in a great total body workout that will help you improve not only strength, but stability and flexibility as well.

  • Don't Ignore Your Glutes and Obliques

    Two muscles that are so important to the golf swing, but not exercised by a lot of people are the glutes and the obliques. In fact, most people don't even know that their glutes are used much in the swing. We all use them so infrequently in day to day life that they can quickly get weak without us even realizing it. When the glutes and obliques lack strength it's easy to reverse pivot, change our posture and lose our stability that we established at address.

  • Don't Leave Stablitiy & Balance Out

    While most golf fitness articles talk about the importance of flexibility and strength, two important factors are often left out. The ability to stabilize yourself throughout the swing and maintain balance throughout the swing are both necessary for maintaining proper positions. I always tell me students to evaluate their balance first when they miss a shot. If they waver just a bit front to back or side to side, it becomes very difficult to hit the sweet spot which is just about the size of your thumbprint. So when you are deciding on a work out routine please be sure to include exercises that will help you increase your balance and stability.

Who is Maria Palozola?
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