This is Andrew Fodge with Fitness by Andrew Personal Training based out of Scottsdale, AZ. I am a TPI Certified Trainer and I’ve got this month’s golf fitness tip for you. I have Abby Mann, Professional Golfer with Desert Mountain Golf Club, here to help us demonstrate the golf fitness tip for the Arizona Golf Association.Today we are going to demonstrate a test that we use for glute activation to see how well your glutes are contributing to your swing. If you have weak glutes, its possible that you are not getting any power from those hips. We will show our bridge test, then show some exercises that we use to help resolve any limitations that we might find.
Single Leg Bridge Test
Start by lying on your back with your knees bent. Arms out over your chest, bring your hips up, then, keeping the thighs parallel kick one leg out and hold this position for 10 seconds. If you are able to hold this position while keeping the hips and thighs parallel and without cramping, you pass. If not, your glute(s) may be weak or have a hard time activating.
Bridge With Resistance
Start by lying on your back with your knees bent. Using a foam roller or a club, place it across your hips with your hands right above the hip bones. Lift your hips up into a bridge while applying pressure to the foam roller or club to create resistance, hold for about a two count while squeezing the glutes then lower back down. This gives the hips and glutes something to contract and activate against. Hands only pusing hard enough so the glutes activate with out the hamstrings or lower back engaging. If you can do two sets of 20 pretty easily, you can try another variation. Come up into you bridge, kick one leg out, lower back down and switch sides.
Hip Hinge With Assistance
People who do not have good glute activation often have a difficult time with a hip hinge. Their spine tries to do the job for them. So we are going to demonstrate a hip hinge with assistance. Using a Gray Cook band hooked up to an anchor or having someone hold on to it, place it around your hips. Step out to create enough resistance to where you can feel your hips pulled back and loaded. Hinge at the hips, stand up and squeeze the glutes.
Hip Hinge With Resistance
Use a dumbbell, medicine ball, or anything to add weight to you body weight. In the upright position, you will hold the weight out in front of you. As you hinge at the hips, pull the weight in to your body. Come up and reach back out. This is keeping everything straight while loading the hamstrings and glutes. The hinge should look exactly the same as the variation with resistance.
Standing Hip Abduction With Light Resistance Band
The band should be light, we don’t need a lot of resistance, just enough for activation. In this video, we have an alignment rod at 0 degrees and 45 degrees. Get into an athletic position step out at 0 degrees then back to 45 degrees. You should feel activation in both glutes. We don’t want the upper body moving. If that is happening, your band might be too heavy.
Andrew Fodge is a certified Titleist Performance Institute golf fitness instructor, K-Vest Level 2 biomechanic specialist and the owner Fitness by Andrew LLC personal training in Scottsdale, Arizona. Specializing in Golf Fitness, Sport Performance training and motivational techniques. Andrew and his team are here to provide you with a comprehensive one-of-a-kind program to help you achieve real results. Call Andrew at 602-638-3000 or email Andrew@fitnessbyandrew.com for a complimentary golf performance screening in Scottsdale or Mesa.