Get into the Swing of Things with Total Gym: A Four-Part Series
Part 4: Improve your swing with mobility moves
Mark Scally
This is part 4 of our 4 part golf series with Total Gym. Part 4 focuses on mobility training and the training is specifically designed to help you play better golf while keeping you injury free on the golf course.
Mobility is the ability to move freely, effortlessly and without feeling restriction or pain. If you want to play better golf, then mobility training is absolutely essential! The benefits of mobility training include improved strength, flexibility and endurance. By staying consistent in your training, you’ll not only hit the ball longer and more accurately, but you’ll also play with more confidence and enjoy playing pain-free for years to come!
Golf Guide Overview:
This Total Gym series is dedicated to helping you improve your golf game. If you need to catch up, be sure to check out the previous blogs to get the full details on checking your golf game!
Part 1: the importance of dynamic warm-up
Part 2: functional strength and endurance training
Part 3: developing a strong core with Pilates
Mobility + Flexibility Exercises for Golf
Learning your golf game wouldn’t be complete without a mobility and flexibility routine. Here are some mobility exercises to help keep your swing effortless.
Set up:
Instructions:
- Start by warming up your body. You could use the dynamic warm-up exercises or Pilates exercises learned in the previous blogs. Once you’re warmed up, move on to mobility training!
- Perform each exercise slowly with control for 10-15 reps while aiming to compete between 1 and 2 sets.
- It is imperative to have a low setting when performing these specific mobility exercises to ensure proper form and protect you from injury.
Side Knee Take Away
Benefits: It stabilizes the core, engages the back muscles and uses a similar technique to the golf swing take away.
How to: Stand on one side of the Total Gym and grab a cable/handle. Anchor down and rise to a high kneeling position perpendicular to the glide board. Grab handle with both hands. Keeping an active core, slightly hinge from the hips while remaining balanced (similar to a golf stance). Rotate your shoulder slowly while penduluming. Remember to keep your core engaged with your arms extended.
Lateral shoulder turn with kneeling
Benefits: Increases golf shoulder rotation. It simultaneously targets the shoulder and back muscles while promoting a wide swing arc. It translates into longer distances and more stable swings.
How to: This exercise can be carried over directly from the (previous) side kneeling exercise. Remove one hand (near the vertical column) and slowly extend the arm toward the ceiling (12:00) while the other hand (holding the cable) remains facing the floor (6:00). A reminder to take this slowly and only rotate as far as your comfort level reaches. Then rotate your shoulders while maintaining the angle of your spine until your hands are parallel to the cable. Then return to the 12:00 to 6:00 position. This may take some practice, but focus on form, safety and continuous improvement.
Lateral kneeling cross press
Benefits: Strengthens the rotator cuffs, forearms and pectorals. Promotes proper hip activation through the golf swing. Emphasizes an “inside-out” swing path with wrist release that translates into favorable ball flight.
How to: This exercise can be transitioned from the (previous) shoulder roll with side kneeling exercise. Hold the cable/handle with the hand closest to the vertical column and extend it to the side palm facing forward. Place the free hand across your body so that your hand is in front of your opposite hip. Press your hip forward into your hand throughout the movement. Bring the cable toward you, then rotate your shoulders and press the cable across your body and finish with an extended palm facing down. Although it is a small movement, remember to activate the hip. Placing your hand in front of the hip acts as a good reminder to push your hip forward while rotating through the movement.
Trunk twists from plank position
Benefits: Promotes balance and posture. It activates the core and targets the obliques, lower back and hip flexors.
How to: Remove the cables from the skid panel. Stand at the bottom of the Total Gym facing the vertical column. Slowly bend down and find a comfortable grip towards the middle of the glide board and press out into the plank position. (If the plank is too difficult in a push-up position, try the modified version with your elbows on the glide board instead of your hands.) Then, slowly twist your hips while letting your feet come off your toes on the ground at the sides of your feet. You may need to lift the toe a little while turning to keep yourself stable, which is fine. Slowly twist from side to side while keeping your upper body strong and your core engaged.
Side Lunge with Spin Finish
Benefits: Engages the quads, glutes, thighs and core. It promotes balance, flexibility and encourages a strong golf swing at the finish.
How to: Stand on the bottom of the Total Gym similar to the previous exercise, except face is perpendicular to the glideboard. Place one foot on the glide board making sure that this movement is done with most of your weight and balance on the one foot that remains on the floor. Place your hands on your chest in an “X” position. This will help promote proper rotation. Slowly squat down keeping your chest facing forward and let your other leg move freely with the plate. As you return from your squat, slowly roll your shoulders so that your chest is facing away from the vertical column. Repeat the movement.
Watch the video showing how each mobility exercise is performed in your Total Gym!
Golf is a game of constant learning and improvement. It’s a game played for a lifetime. Be sure to add mobility and flexibility training to not only improve your game now, but to keep playing strong for many years to come!!
Good game everyone!
Mark
