Golfers and fitness enthusiasts have now been presented with a challenge due to Covid-19, a State of Emergency in Ontario until March 31. Some of you had already organised your work and childcare scenarios to be ahead of the curve, some people are going to feel discombabulated! Some may have already started thinking, after the initial shock, how best to stay on track while staying home.
Below are golf practice suggestions and two workouts, one with equipment one without, depending on what you have access to.
Work on the smoothness of your stroke if you do not have a putting mat or carpet. This relates to the proverbial 2 to 1 tempo. Many metronome apps are available on your smartphones. If you have something like PuttOut pictured that is a great help. Look at the face of your putter through impact using four tees.
Apart from putting practice, if you do not have a simulator or access to online lessons are you 'sunk'? Absolutely not. Remember the golf swing is a motor pattern that can be practiced without the result of hitting a golf ball, even though its not quite as satisfying.
Using a mirror work on:
1. Your set-up
2. Your takeaway
3. Your club positions
4. Your body positions
You will start to bring feel vs real closer together.
Remember you can still do lessons online. Here are simple instructions to facilitate.
Option one: Set up phone/tablet/laptop behind the practice area and connect in real time through FaceTime or Skype.
Option two: Record and send in swings for analysis to keep on track.
Sitting on the couch binge watching got old for me within 2 hours! So assuming you want to be moving, I am going to give you 8 full body exercises that target upper and lower body while engaging your core. If you already part of The Performance Center you may use these as well if they line up with any corrective protocols we are working on.
It is always recommended that you get a TPI assessement first and then get a proper exercise program that is tailor made for you.
#1 – Deadlift:
The deadlift is a great exercise that works a number of muscles at once, making it ideal to include in a full-body workout.
The deadlift will target the hamstrings, glutes, quads, core, upper back, and deltoids.
Focus on form, not weight, when you first start doing this movement to avoid injury. Learn the movement before you load the movement
Stand with your feet hip-width apart and mid-foot under the barbell.
Hinge forward at your hips and grasp the bar with your hands just outside of your knees.
Take the slack out of the bar by slightly pulling up on the bar until it makes contact with the weights on the ends.
Then drive your heels into the floor and pull the bar up along your shins by using your legs until you’re standing with your hips fully extended.
Return the bar to the floor by moving your hips back while bending your legs and lowering the bar. Aim for three sets of 8-10 reps.
#2 – KettleBell Swings:
This exercise is great for your glutes, hamstrings, upper, mid, and lower back muscles, as well as your core.
Not only will it work these large muscle groups, but it will also get your heart pumping and increase your cardiovascular fitness and it is a fat incinerator.
Start at a low weight and work your way up to avoid injury.
Stand with your feet shoulder-width apart and grip the kettlebell handle.
Bend your knees slightly and hinge forward at the hips, bringing the kettlebell between your legs.
Drive up through your hips bringing the kettlebell parallel to the floor at about chest level.
Repeat 10-12 times for a total of three sets.
#3 – Renegade Rows:
This movement forces you to engage your core and lower body, while also working the muscles in your back and shoulders during the rowing motion.
Start in a push-up position while grasping two light dumbbells underneath you.
Engage your core and pull up your left arm into a row while balancing on the right arm.
Return the left arm back to the starting position, then repeat on the opposite side.
Aim for three sets of 8-10 reps on each side.
#4 – Squat to Shoulder Press:
Another great full-body exercise, the squat to shoulder press will work your glutes, hamstrings, and quads during the squat.
Then, as you press up you will be targeting the shoulders while also working the core.
Begin in a standing position with a dumbbell in each hand at shoulder height.
Squat down until your thighs are parallel to the floor.
Extend your legs back up to a standing position.
Then press the dumbbells overhead by extending the elbows.
Return the weights to the shoulders, then repeat.
Aim for three sets of 8-10 reps.
#5 – Burpees:
This is a great full-body exercise that will also add cardio to your workout session.
Stand with your feet shoulder-width apart.
Squat down and place your hands on the floor.
Kick back into a push-up position. Do one push-up.
Jump your legs back to a squat and jump up, throwing your hands above your head.
Land and repeat.
Continue for 30 seconds. Rest for 15 seconds, then repeat two more times.
#6 – Farmer’s Walk:
If you want a simple exercise that hits pretty much every major muscle group, then you have to incorporate farmer’s walks into your workout routine.
This move targets the muscles in your shoulders, upper back, biceps, triceps and forearms. It also strengthens your glutes, quadriceps, hamstrings and calf muscles.
All of this, plus you are engaging your core throughout the entire movement.
This is one of the most straightforward full-body exercises out there.
All you need to do is grab two dumbbells, kettlebells, or farmer’s bars and walk as far as you can.
Make sure that you brace your core with the weights by your side.
Draw your shoulders down and back and stand tall throughout the exercise.
How far you can walk will typically depend on how much space you have available.
Start by trying to walk as far as you can across the gym.
Rest for thirty seconds, then repeat two more times.
#7 – Tricep Dip to Toe Touch:
This full-body exercise will target your triceps, shoulders, core, and glutes.
In addition, the alternating motion will increase your heart rate and add some cardio to your workout.
Sit on a bench with your hands placed behind you and knees bent in front of you.
Lift your butt up into the position to do a tricep dip. Bend your elbows to dip down.
As you push back up, kick your left foot into the air and simultaneously bring your right hand up to your left foot.
Come back down to your original starting position and repeat on the other side, reaching your left hand to your right foot.
Do as many reps as you can for 30 seconds.
Rest for thirty seconds then repeat for a total of three sets.
Most exercises can be modified to body weight if you are just starting out, or Rubber Bands, or kettlebells switched with dumbells etc. Please ensure that you proceed under the usual health and wellness guidelines of your medical professional.
Here is a 5 minute workout you can do in front of your television:
(Master Trainer- Tim)
Exercise #1: Side-Step Squat
Start with your arms across your chest in an X pattern and feet shoulder width apart.
Step out with your right leg and sit down and back into a squat (be sure to keep your weight in your heels, making sure that your knees do NOT cross your toes and keeping your chest upright)
Come back to a standing position by pushing through the quads and glute of the leg that moved.
Repeat on the opposite side and continue alternating legs for 60 seconds.
Exercise #2: Wide-Grip Incline Push-ups
I like to do this with my hands on the bed to add an element of instability, to increase muscle activation, but you can use any elevated surface or even a set of stairs.
Get into push-up position with your hands set 2X wider than shoulder width. Be sure that your shoulders, hips, knees and ankles stay in a straight line throughout the motion.
Proceed with push-ups for 60 seconds, or until you reach muscular fatigue.
Exercise #3: Bridge With Adductor Squeeze
Lying on your back, bend your knees to 90 degrees with your heels on the floor.
Take a ball, or pillow, and place it between your knees and squeeze your knees together to keep the ball in place through the full motion.
Raise your hips as high towards the ceiling as you can using your hamstrings (back of thighs) and glutes until you reach full extension. Hold for a 2 count, then lower yourself just enough to touch the floor and then go right back up. Repeat for 60 seconds.
Exercise #4: Middle Trap/Lower Trap
Standing in a half-squat position, with feet shoulder width apart, hinge from the hips, keeping your back flat, and lower your chest towards the floor.
Let your arms hang straight towards the floor with your palms facing away from each other. Keeping your armpits at 90 degrees, slowly raise your palms towards the ceiling by squeezing your shoulder blades together, like a bird flapping it's wings, then lower your hands back to the starting position.
Now, holding the same starting position, turn your palms towards each other and thumbs up as you raise your arms in front of you into a V pattern by rolling your shoulder blades backwards.
Return to starting position and alternate between these 2 movements for 60 seconds.
Exercise #5: Rotational Plank
Assume push-up position on the floor (can be done on an incline, just like the push-ups, if difficulty level is too high)
Shift all of your bodyweight onto 1 hand and slowly rotate your entire body as you extend 1 arm towards the ceiling to end in a T position.
Slowly lower yourself back to the starting position and repeat on the other side. Alternate sides for 60 seconds.
Remember, technology allows us to still train, even while at a 'social distance'
Stay strong, stay safe, we will be back before you know it!