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. Luke Hemelstrand, golf professional at Desert Mountain and a colleague who works with us here, is going to help me demonstrate this month’s tip. We are going to show you how to use a tool that you may have at home called a TRX. We will use it as a way to warm up for a workout or a round of golf. I will present 3 different drills to help to correct some things that we see from our TPI Screens. TPI is The Titleist Performance Institute and it is who we are certified through for our golf fitness programs. We screen all of our players to see how well they move. From there, we work to improve limitations and weaknesses using the type of drills that you see in our videos.
Hip Twister-Helps disassociate hips from torso, improve upper body stability and sequencing
Get into a set up posture. Grab on to the TRX handles. The key is to keep tension on the TRX and squeeze the handles, this helps to activate the core. Keep the upper body still and only move the hips from side to side. Rotating as far as the hips allow, without moving the upper body or finding slack in the straps. 10 on each side. After 10 repetitions, offset the hand to the right side of the body, even with the hips. Perform 10 more repetitions in this position. It will feel easier going to the right. Twisting to the opposite side, should provide a nice stretch. This will help disassociate the hips from the torso. After 10 repetitions, offset the hands to the left, and perform 10 more.
Roll to Rotation/Goal Post Row-Improve forearm rotation
With the suspension trainer, perform simple row. At the top of the row, rotate the forearms past the ears. 90 degrees at the shoulder and 90 degrees at the elbow. Fall back into the starting position, and repeat. Make sure to activate the musculature around the shoulder blade, the rear of the shoulder and the spine. If you have someone working out with you, have them feel for tension in the musculature at the top of the finishing position. Remember to have a right angle at the shoulder and the elbow and keep the motion of your swing in mind while performing the exercise. Perform 10 repetitions. To make this more challenging, move your feet forward, away from your body.