AGA Golf Fitness Tip of the Month | September | Scottsdale |Mesa

September Golf Fitness Tip
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.

Off-set Variation
Stable upper body with rotation while moving the body side to side. Load with the feet together, arms extended. Maintain a long position here from hand to hand, as a fixed unit from one hand to the other. No Shoulder flexion or extension. Just a nice rigid body. While keeping tension on the suspension trainer, step to the side, rotate the upper body, and reload. Let the foot plant before rotating. Perform 10 repetitions going left, and 10 going right.
Some of our players have what is called “C” posture. The usually means they are tight in the chest and shoulders, weak in the back, which causes the shoulders to roll forward. We also test shoulder rotation in our TPI screen from both standing and golf posture. Some players cannot get their forearm past the ear. When the load up, they have to stand up to get out of it. They can’t rotate and keep the arm rotating. This exercise will help with that issue.

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.

No TRX? No Problem!
If you do not have a TRX Suspension Trainer or are unable to get one, there are a few variations. You can use elastic tubing as an alternative. The tension will feel a bit different, but it will be effective. A sleeved tube is ideal and you can wrap it around a frame. Since the tension is a bit more loose, it is impo
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 at for a complementary golf performance screening.