A1 Golf

Posting about golf fitness to keep you healthy, help you hit the ball farther, and be a better golfer. NASM-CPT NASM-Golf Fitness Specialist

[A1 Golf @All_In_One_Golf]

Lower body strength/power in the golf swing.

The stronger more powerful your lower body is, the more potential you have to generate club head speed.

Let’s take a look at how some of the top players use their lower body in the swing.

[A1 Golf @All_In_One_Golf]

@drakesmith__ https://t.co/TAPJyOrysz

I think this is highly dependent on the golfer, and why tracking strokes gained is very important. But in general hitting more GIR has a higher ROI than improving your short game

[Tour Swings Tommy @TourSwingsTommy]

An excerpt from my post on the highest ROI skill in golf:

Mark Broadie (the Columbia professor who created strokes-gained) analyzed thousands of amateur rounds.

He concluded:

“About two-thirds of a 10-stroke difference comes from shots outside of 100 yards… that’s pretty robust across hugely different skill levels.”

He breaks it down further:

- Driving ≈ 28%
- Approach shots ≈ 39%
- Short game ≈ 19%
- Putting ≈ 14%

AKA: Your approach shots are costing you strokes.

[A1 Golf @All_In_One_Golf]

Switch to random practice instead.

Each swing change a variable:
- Different Target
- Different Club
- Different Shot Shape

It will look messier, but it improves the one thing that counts. Performance on the course.

[A1 Golf @All_In_One_Golf]

Frustrated that you can’t transfer your driving range swing to the golf course?

You’re probably practicing in a way that feels good… but doesn’t actually make you better.

[A1 Golf @All_In_One_Golf]

Block practice = hitting the same shot with the same club over and over. It builds rhythm, but not real skill.

You never hit the same shot on a golf course twice in a row.

So why would you do that in practice?

[A1 Golf @All_In_One_Golf]

@4golfonline Not easy, but affective!

[A1 Golf @All_In_One_Golf]

@CajunBarner @practicalgolf Made 6 birdies in a round once. Still shot an 86 bc I also made 6 triples. I’ve shot many lower scores with 0-2 birdies, simply by avoiding the doubles and triples.

[A1 Golf @All_In_One_Golf]

@Fit_For_Golf Made that mistake myself in the past. There’s lots of rotation, flexion, extension in the golf swing. So why would we only train a “stable” core in the gym. Doesn’t really make much sense.

[A1 Golf @All_In_One_Golf]

❗️30-Min Lower Body Power Workout ❗️

Build explosive strength in just 30 minutes! ⚡️💪

1️⃣ Single-Leg Altitude Drop – 3x5 each leg
2️⃣ Rapid Eccentric Bulgarian Split Squat – 3x5 each leg
3️⃣ Rapid Eccentric Lateral Lunge – 3x5 each leg

[A1 Golf @All_In_One_Golf]

If you want to play competitive golf, you better hit the ball a long ways

Luckily, you can train that

[Lou Stagner (Golf Stat Pro) @LouStagner]

I was watching a college player hit absolute bombs tonight.

🤯

189 ball speed. 😂

[A1 Golf @All_In_One_Golf]

5 medicine ball exercises to increase your power

1) Backhand Toss
2) Shuffle Holds
3) Split Stance Rainbow Slam
4) Single Arm Press Slam
5) Seated OH Throw

- Keep reps in the 3-5 range
- 100% effort on each rep

[A1 Golf @All_In_One_Golf]

Trying to figure out how to structure a lower body workout. Try this format.

1. Explosive Exercise - 3 sets 5 reps

2. Main Strength Exercise - 6 sets 5 reps

3. Secondary Strength Exercise - 3 sets 8 reps

Example workout

Box jump - 3x5
Back Squat - 8x3
Kickstand RDL - 3x8ea

[A1 Golf @All_In_One_Golf]

@Challenger_ST Entered my email and never received the vertical jump program. Anything else I need to do?

[A1 Golf @All_In_One_Golf]

If u want to do these exercises at the end of your workout to feel like you did some “golf specific” work go ahead

But if these are your main exercises, your swing speed will not go up

What you should do

Squat
Lunge
Hinge
Push
Pull

Lift heavy weights, lift light weights fast

[A1 Golf @All_In_One_Golf]

❗️FREE Med Ball Training Program❗️

Sports are played in multiple planes of motion, and require a variety of different movements. Typical training in the weight room ignores most of these planes of motions and movements. This program is built to bridge the gap between training in the weight room and performance in the court or field. It will use med balls and movements in all planes of motion to help develop movement quality, coordination, stability and athleticism.

This product includes 8 weeks of programmed med ball training. Each movement comes with a video link of the exercises so that athletes can perform the movement properly. Best part is it’s FREE!

Link to program https://t.co/9y42NCWiQb

[Beau Throws @beau_throws]

US Hammer thrower Annette Echikunwoke moving some serious weight seriously fast⚡️

[A1 Golf @All_In_One_Golf]

Upper Body Explosive Strength

Speed Bench Press is a great exercises to develop this

Goal is to move the weight up and down as fast as you can. DO NOT bounce the weight off your chest

6 sets of 5 at a weight of no more than 30% of your 1RM is a good place to start

[A1 Golf @All_In_One_Golf]

Speed Back Squat

Great way to increase your lower body power, which is a major component for increasing club head speed.

My favorite reps ranges are 6x5, 7x4, and 8x3. 30-50% of 1RM is ideal. Starting with lighter weight to get the feel for the lift is recommended

[A1 Golf @All_In_One_Golf]

Wide Stance Waterbag Rotations

⬆️ core strength
⬆️ ability to rotate fast
⬆️ ability to decelerate torso

Set up with legs spread apart and knees straight. Rotate back and forth as far as you can and as fast as you can. Do not rotate shorter to increase your speed. Keep your knees straight the whole time to make sure your core is doing the work.

[A1 Golf @All_In_One_Golf]

❗️New article❗️

Why is upper body strength and power important? How can we assess them? How can we develop them?

https://t.co/fmchx5l6av

[A1 Golf @All_In_One_Golf]

Did some work with @ryanmouquegolf thru his newly released golf academy. Worked on keeping the club from getting across the line at the top of the backswing. Just had my most consistent round with my driver of the year so far. If youre looking to improve your game, check him out!