Get into the Swing of Things: Part 4

Get into the Swing of Things with the Total Gym:  A Four-Part Series

Part 4: Refine Your Swing with Mobility Moves

Mark Scally

This is part 4 of the 4-part Golf Series with the Total Gym. Part 4 focuses on mobility training and the workout is specifically designed for you to 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 an absolute must! The benefits of mobility training include improved strength, flexibility, and endurance.  By staying consistent with your training, you will not only hit the ball longer and with more accuracy, but you will also play with more confidence and will enjoy playing pain free for many years! 

Golfers Guide Overview:

This Total Gym series is dedicated to helping you improve your golf game. If you need to catch up, make sure to refer back to the previous blogs to get the full details on mastering your golf game!

Part 1: the importance of a Dynamic Warm-up

Part 2: training Functional Strength and Stamina

Part 3: developing a powerful core with Pilates

Mobility + Flexibility Exercises for Golf

Mastering your golf game wouldn’t be complete without a mobility and flexibility routine.  Here are a few mobility exercises that will help keep your swing looking and feeling effortless.

Set Up:

Directions:

Start by warming up your body. You could use the dynamic warm-up exercises or Pilates exercises you learned in the previous blogs.  Once you feel warm, proceed into the mobility workout!Perform each exercise slowly with control for 10-15 reps while aiming to compete between 1 to 2 sets.It is imperative to have a low setting when performing these specific mobility exercises to ensure proper form and to keep you safe from injury.

Side Kneeling Take Away

Benefits: Stabilizes core, engages back muscles, and uses similar technique to the golf swing take away (start of the backswing).

How to: Stand to one side of the Total Gym and grab one cable/ handle. Achor down and come up a high kneeling position perpendicular to the glideboard. Grip handle with both hands.  Maintaining an active core, slightly hinge from the hips while staying balanced (similar to a golf stance). Rotate your shoulder slowly, while moving through in a pendulum motion. Remember to keep your core engage with your arms stretched out.

Side Kneeling Shoulder Turn

Benefits: Increases your golf shoulder turn. Targets both shoulders and back muscles simultaneously while promoting a wide swing arc.  Translates to longer distance and more consistent swings.

How to: This exercise can be transitioned directly from the (previous) Side Kneeling Take Away exercise. Remove one hand (closest to the vertical column) and slowly extend the arm toward the ceiling (12:00) while the other hand (holding onto the cable) remains pointed at the floor (6:00). A reminder to do this slowly and rotate only as far as your comfort level takes you.  Next, rotate your shoulders while maintaining your spine angle until your arms 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.

Side Kneeling Cross Press

Benefits: Strengthens rotator cuffs, forearms, and pectorals. Promotes proper hip activation through the golf swing.  Emphasizes an “inside-out” swing path with a wrist release which translates to a favorable draw ball flight.

How to: This exercise can be transitioned from the (previous) Side Kneeling Shoulder Turn exercise. Hold the cable/ handle with the hand closest to the vertical column and stretch it out to the side palm facing forward. Place the free hand across your body so your hand is in front of your opposite hip. Press you hip forward against your hand throughout the movement. Bring the cable in towards you, then rotate your shoulders and press the cable across your body and finish with an extended arm palm facing down.  Although it’s a small movement, remember the hip activation. Putting your hand in front of your hip acts as a good reminder to press your hip forward while you rotate through the motion.

Torso Twists from Plank Position

Benefits: Promotes balance and posture. Activates core and targets the obliques, lower back, and hip flexors.

How to: Remove the cables from the glideboard. 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 glideboard and press out to the plank position.  (If the plank is too difficult in a push up position, try the modified version with your elbows on the glideboard instead of your hands.)  Then slowly twist your hips while allowing your feet to shift from your toes on the ground to the sides of your feet. You may have to tip toe around a bit while you twist to keep yourself stable, which is fine. Twist from side to side slowly while keeping your upper body strong and core engaged.

Lateral Lunge with Rotational Finish

Benefits: Engages quadriceps, glutes, inner thighs and core. Promotes balance, flexibility, and encourages a strong finishing golf swing.

How to: Stand at the bottom of Total Gym similar to the previous exercise, except face perpendicular to the glideboard. Place one leg on the glideboard being careful that this movement will be done with most of your weight and balance on the one leg that remains on the floor. Place your arms across your chest in an “X” position. This will help promote the proper rotation.  Slowly squat down keeping your chest facing forward and allow your other leg to move freely with the glideboard.  As you return up from your squat slowly turn your shoulders so your chest is facing away from the vertical column.  Repeat the movement.

Check out the video which demonstrates how each mobility exercise is performed on your Total Gym!

Golf is a game of constant learning and improvement. It’s a game to be played for a lifetime.   Be sure to add mobility and flexibility training to not only improve your game now, but to keep you playing strong for many years to come!! 

Happy playing to all!

Mark