Social media is beautiful in a number of ways.
Since English is my second language behind sarcasm, I am mostly having some fun with that statement.
I was actually watching a video of Gary Vaynerchuk on a talk show and the host was talking about how bad social media is for the copious amounts of information out there. He disagreed saying that all info that was put out before was controlled by three old guys from the major networks. Now we can get more opinions with some of them being better.
Golf fitness, like most other industries, has been greatly benefited and harmed with social media. If you know who to follow and what you are doing it can be great. On the other hand we have some trainers going BOSU crazy and calling it functional for golf.
Right, because we hit golf shots while standing on half of a physioball.
With that being said, golf fitness would still be slow to go if it were not for social media. It it easier to see that the top golfers in the world are training hard.
One of my current issues is how damn complicated some coaches are trying to make golf training. Generally speaking, most golfers do not train.
It is well accepted that beginners need to master the basics before they can worry about the more complicated things. A 20 handicap doesn’t take lessons to hit high fades, change their angle of attack, or run the numbers on their launch angle. They are trying to hit the ball.
The same principle goes for fitness. More variation and complexity must be earned over time. Just because your goal is to play better golf means that you need to combine 4 movements to create a greater challenge to the core. Planks and Pallof presses will still get the job done.
When we are talking about progressing exercises we can make them harder in the following ways.
- Add to the training load- sets, reps, weight
- Reduce stability- kneeling, standing, single leg/arm, etc.
- Change the exercise
- Combine movements
There are different postures that I do like to use. Typically that progression will go half kneeling, tall kneeling, standing, split stance, split squat, single leg.
Single leg is the 6th in line. Sometimes people opt for it right away because of balance, proprioception, or any other word in a physiology textbook. People need to build a foundation of strength and mobility in order to play better golf. Balance, power, and other advanced training qualities come later.
I do not know why some people like to go right for 2 and 4 together when 1 has not been addressed. If an exercise is good for a golfer to perform then they should master it. In order to master a movement, it must be repeated often. It cannot be repeated often if we are getting to one leg and adding a row right off of the bat.
I will say that I am very simplistic as is. I really enjoy watching any athlete master and perfect the most basic movement rather than do something more complicated kinda Ok. I would like to see most people Goblet Squat our heaviest kettlebell for 4 sets of 8 before moving to the bar (main issue is that most people can’t hold that KB). I am not sure why I am that way but it almost seems like I hate variation. Maybe the war on variation is on. Who knows.
Beginner golfers should start by using the basic movement categories. They should be squatting, hinging, pushing, pulling, and carrying. They should keep their feet on the floor with most of these exercises until they have mastered them. There is also no need to combine two exercises together unless you are awesome at both of them individually.
The following list of exercises will help get golfers really strong and better at golf.
- Split Squats
- Farmer Carries
- Pallof Presses
- Leg Lowers
I know the guidelines that I gave seem so simple, but that is the point. If you only did the exercises listed above, adding to the training load over time, you would add 10-15 yards to your shots after 3 months. Nothing fancy because what works, works.
Complexity only creates problems and gets athletes further from what they need to perform well. Advanced athletes that really know their body and movement can perform more complex movements but it takes a long time to get there.
The only problem is that mastering the basics don’t make good Instagram videos.
If you are interested in a program to help improve your golf game check out Distance Made Simple for Golf. It is a 12 week strength and mobility program to help you hit the ball further. And you will master the basics at the end of it.