Your Hips Suck. Here's What You Should Do

If you’re reading this then it’s probably true - your hips suck.

That’s okay, trust us. We’ve both struggled with the way our hips move, leading to frustrating chronic issues throughout the entire kinetic chain. From being in your situation before, we can assure that it doesn’t have to be this way. There’s always a way to improve the way you move or feel, regardless of your genetics, MRI readings, or lingering fears medical practitioners may have ingrained in your brain in the past.

As a strength coach and physical therapist tandem, one thing we pride ourselves on is treating you versus treating your diagnosis. You have IT Band Syndrome? A partially torn labrum? Glute “amnesia”? Well, what do these diagnoses really mean?

Everything we mentioned above can be the result from an infinite amount of variables.

  • What’s your injury history look like? Have you ever torn a ligament, tendon, or other type of connective tissue?

  • How well do you internally rotate your hips?

  • Can you extend your hip without compensating through your lower back?

  • Does your foot function the way a foot should function?

…and this is really just scratching the surface with the questions we can ask.

Without having you in front of us, it’s impossible to tell you what you specifically need. A thorough evaluation is the best way to determine where you currently are and how to map out where you want to be.

With that being said, here’s what you should do to progress your hip mobility and health.

Assess Yourself

If you follow us on social media, you’ve more than likely seen the acronym CARs in our posts. CARs, or Controlled Articular Rotations, are essentially the Swiss army knife of mobility training. We use CARs to maintain range of motion and strengthen the current ranges we have access to.

Alongside training, CARs are a self-assessment tool. They allow you to actively move one joint independently from the rest of the body’s joints. Can you move your shoulder overhead without side-bending or rotating the spine? Are you able to rotate your tibia (shin bone) without the ankle pronating or supinating? These are questions that you can answer by executing CARs with intent.

For the hips, you have to ask determine whether you can flex, extend, abduct, adduct, internally rotate, and externally rotate without compensation. This is a lot to ask, obviously.

However, if you want a healthy hip, you need to understand these movements and whether or not you’re capable of performing them without compensation.

This video further explains the benefits of CARs:

Perform CARs Daily

As great as CARs are, they won’t do much for you if you’re performing them once a week. We exhaust it to all of our clients that CARs have to be done every single day. We get asked all the time how many sets and reps should be done. Our answer?

“As many sets and as many reps as you can do on a daily basis.”

Now, this doesn’t mean that we want you to quit your job and give up the things you love for CARs. We’d be hypocrites if that was the case. However, we firmly believe that you can’t overdo it with CARs because of the bodyweight nature of the motion. Without external loading from gym equipment, it simply comes down to the joint being trained versus gravity.

If you can, try to perform one-to-two minutes of hip CARs after each meal. A few reps daily will go a lot further for you in the long run versus a surplus of CARs performed once every seven days.

Look at Other Joints

You’d be surprised at the number of people that come to us with “tight” hips that have hips that actually move pretty well. How is this possible?

When it comes to movement, the effect isn’t always the cause.

Your hip tightness can come from a multitude of issues at other joints. Remember that bullet point list from earlier? You might have noticed we mentioned how your foot functions. Your big toe, ankle, tibia, spine, and shoulders can all be culprits behind your hips not feeling too hot.

In one way or another, everything is connected. Don’t neglect the rest of your joints just because your left hip feels stuck.

Use Isometrics in Your Training

One final thing we want to touch on today is the use of isometrics within your training. Before explaining how we use isometrics, it’s important to understand what isometrics are.

An isometric muscular contraction is when a muscle group contracts at a certain joint angle and maintains this angle throughout the duration of the contraction. Basically, isometric training is when you hold a specific position and contract your muscles to make sure you aren’t moving.

We use isometrics a ton. With newer clients, we like to have them hold certain positions to understand what they should feel in said positions. TRX rows, squats, single-leg deadlifts, and Pallof presses are just a few of the movements we’ll use isometric holds with. Creating awareness in space with self-limiting movements is one of our main objectives when implementing isometrics.

Isometric training is also a great way to expand on your current ranges of motion. As we stated earlier, you’ve probably seen the acronyms PAILs and RAILs on our social media feeds at some point. PAILs and RAILs, or Progressive and Regressive Angular Isometric Loading, are isometric contractions in specific positions to help build connective tissue strength while creating capsular space at a joint. Because these are active isometric contractions, you don’t have to worry about creating instability at a joint when we mention creating space at the joint’s capsule.

Here’s an example of a hip internal rotation PAILs/RAILs contraction we like to use:

Isometrics are a safe and effective way to train a joint without to use of external load. If you’re someone that struggles with hip mobility, you should be engaging in some type of PAILs and RAILs work to further layer your CARs training.

Now, you might be thinking all of this is too overwhelming and your hip issues aren’t going anywhere anytime soon. We get it.

The most important thing that we’ll continue to emphasize is how you have to be consistent with your mobility training. You can have the perfect PAILs/RAILs setup to improve your hip rotation, but if you’re not performing it frequently, it really doesn’t matter. Hip mobility, just like any other type of skill acquisition, comes down to repeated exposure and execution with intent.

With this in mind, we want to offer you the opportunity to take your mobility training to levels you never thought possible. Our Virtual Kinstretch Program was built with one goal in mind - to provide an interactive experience to help you achieve your mobility goals if you don’t have access to in-person training.

For just a dollar, here’s what you’ll receive:

Have further questions about our Virtual Kinstretch Program or other services we offer? Drop a line below and we’ll get back to you!

How to Avoid Becoming a Statistic to Lower Back Pain [INFOGRAPHIC]

Lower back pain is the most common injury amongst golfers - both amateurs and professionals. In a sport that revolves around high-speed rotational movements repetitively in the same direction, it makes sense why your back is the first thing to give out.

However, it doesn’t have to be this way.

We’ve lived with frustrating lower back pain in the past and just assumed it was something we’d always deal with. Over the past few years, we’ve come to learn that taking the proper precautionary steps can go a long way to keeping your back feeling great after a weekend of golf.

The infographic below highlights what you should focus on to decrease the likelihood of injuring your lower back.

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All these action steps can be taken on with the help of a good strength coach, physical therapist, and swing coach. The most important thing you can do is conduct an evaluation with a credible professional that can determine the culprit behind your lower back issues.

Did you enjoy this infographic and find it helpful? Expect more in the near future. Drop a line below if there’s anything you’d like to see specifically!

Understanding Pain

Pain can be frustrating, debilitating, and negatively impacts our way of life. On top of this, it also starts to alter our mental stability and can lead to stress and other unwarranted emotions.

“Why do I have pain?”
“Did I do damage?”
“When can I play golf again?
“Why does it hurt after ________.”

This helplessness feeling you’re dealing with is due to the fact that you don’t understand what pain is, how it occurs, or ways to deal with it.

What Is Injury?

An injury is simple to define - when the load placed on the body exceeds the load it can absorb. When the accumulation of stress acting on the body (physical, emotional, social, mental, etc…) are greater than what your body perceives it can handle, pain occurs.

We can further think of pain as the body’s alarm system.

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With excessive stress, pain is the response mechanism used to alter our behavior. If we continue to add stress to the system, our alarm system becomes more sensitive and is set off more easily.

This is why pain typically starts off as an episode of “stiffness” or “tightness” after a round of golf. Over the course of time, this once minor bout can lead to full-fledged pain that prevents you from playing. If you never make the changes your body requests, stress will continue to accumulate and your alarm system becomes even more sensitive.

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It’s also important to understand that pain does directly correlate with structural damage.  

There are numerous research studies that have been conducted through medical imaging of healthy spines, shoulders, hips, and knees. The conclusion? They’ve found that a large percentage of these people have structural damage, whether it be labral tears, meniscus tears, herniated discs, etc.. So if there are scenarios where people present with structural damage, how come they present as asymptomatic when it comes to pain?

How Do We Get Out Of Pain?

An analogy we like to use in regards to looking at strength and tissue tolerance is by using a cup to represent our current capacities. The size of your cup determines how much stress your body can currently handle. The bigger your cup is in size, the more liquid can fill the cup. In this scenario, let’s imagine stress was the liquid being poured into the cup. Once the liquid poured into the cup exceeds the cup’s capacity, pain is the response.

With this analogy, there are two options we can choose in regards to improving tissue tolerance and mitigating the chances of pain.

The first option we can address is increasing the overall size of the cup. We can do this by gradually improving strength while increasing our range of motion capabilities.

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The second is to decrease the amount of stress acting on the body. This can come through numerous avenues including, but not limited to:

  • modifying your golf swing

  • playing fewer rounds

  • developing a recovery and prehabilitation routine

  • decreasing stressful factors in other areas of your everyday life

To conclude, pain is nothing more than the opinion of your body in its perceived current state. If you’re still not sold on this idea, check out this video on how your beliefs can actually exacerbate pain.

At this point, you probably want us to tell you how to get out of pain. The honest truth, however, is that there is no one-size-fits-all model with mitigating pain levels. The mission of this blog post is to simply help you better understand what pain is and that you shouldn’t fear it. There’s always a way to decrease pain levels and even eliminate it altogether with the proper approach.

If you’re currently suffering from chronic pain, you should seek out a credible physical therapist, or other medical provider that understands movement. Please don’t wait until it becomes debilitating. Pain should be addressed at first sign so you can build a bigger cup and correct any movement limitations. A combination of these two action steps will allow you to decrease stress levels and absorb any present stressors without consequences. This strategy will you spend less time in a physical therapy clinic, and more time on the golf course!

Interested in working with us and taking your performance to the next level? Fill out the form below to get started today!

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Kinstretch For Golfers

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Strength and conditioning is starting to take precedence within the golf world.  

PGA players are starting to learn the importance of having a strong mobile body in order to put them in the best position to succeed on the course.

For most casual golfers, fitness is usually left on the backburner.  The result? Injury rates are at an all-time high. Low back pain is the number one reason golfers stop playing. If you struggle with any type of pain, hitting balls and walking the course will continue to get more challenging and frustrating.

Luckily, there are options that’ll help you maintain your body’s health.

First, you should assess whether or not you have the prerequisite mobility necessary for swinging a golf club. Our body needs adequate spine, shoulder, hip, knee, and ankle mobility.  Limitations at any of these joints can alter your swing mechanics, making you less consistent, while increasing your risk of injury.

When trying to alleviate pain and improve mobility, most people tend to use passive approaches. Passive modalities, like stretching, yield passive results. While your flexibility may improve, your ability to actively move into that position (mobility) doesn’t.  From a golf perspective, if you can’t actively rotate your thoracic spine more than 45 degrees, you’re not going to be able to during your swing.

There is a better way to build active mobility. Kinstretch is by far the best movement-based system out there to help achieve greater active ranges of motion.

As stated earlier, we need active range of motion to get into certain positions that replicate the golf swing. When thinking about movement this way, utilizing Kinstretch principles will be the most efficient way to achieve your mobility goals.

When we assess our golfers, our main focuses are the thoracic spine, shoulders, hips, foot, and ankle. If these joints move well, the rest of the body should follow suit. However, if one of these joints’ mobility is restricted, compensation occurs as well as an increase in the potential for injury.

Here are four mobility drills that we constantly prescribe to our golfers. Try them out to help better prepare your body for swinging a club.

1. Hip Sleeper PAILs and RAILs

2. T/Spine Rotation PAILs and RAILs

3. Shoulder External Rotation End Range Liftoffs

4. Toe Yoga

If you are interested in learning more about Kinstretch and how it can help you play your best golf, click below to claim 2 FREE Online Kinstretch Classes.   

Three Exercises to Optimize Your Rotational Capabilities

The golf swing is one of the most violent rotational movements you can perform in all of sports. By repetitively executing the same motion in one direction, it’s no wonder why injuries like oblique and lat strains, back spasms, and chronic hip pain and discomfort are at all-time highs.

Exerting and absorbing force to the best of our capabilities through rotational motion is done via training rotation in the weight room. The stronger we can get with anti-rotation and rotational movements, the more likely we are to mitigate our chances of injury down the road.

Here are three drills we like to use to build isometric, eccentric, and concentric strength. These are the three types of muscular contractions that can be executed, and should be performed throughout the course of the golf offseason to improve the quality of your movement and golf potential.

Wide-Stance Pallof Press

The Pallof press, or anti-rotation press, is a drill we use a ton to create isometric strength through the torso of our golfers. A strong torso helps prevent energy leaks between the upper and lower extremities throughout the entire swing. Swing mechanics aside, the longest hitters on the planet are also the strongest and have the best grasp on their joint movement through each repetition.

Wide-Stance Rotational Eccentric Neural Grooving

Eccentric contractions are an excellent way to increase the strength and durability of the connective tissues (muscles, tendons, ligaments, etc.) involved in the movement that you’re performing. Eccentrics are our favorite way to increase the size and density of these tissues, as well as improving range of motion. Beware, these contractions are taxing and can leave you pretty sore, so you shouldn’t hammer yourself with a bunch of eccentric exercises the day before a weekend golf outing.

Wide-Stance Anti-Rotation Cable Chop

As we get closer to the golf season, we start to put more of a premium on concentric movements versus eccentrics. The concentric-focus of an exercise is more challenging to perform than eccentrics, but they’ll also leave you less sore from a muscular standpoint. This occurs because the muscle is shortening, rather than lengthening (eccentric contraction), which results in less microtrauma to the muscle.

From a programming standpoint, are all of these exercises are accessory movements that we’ll implement after total body exercises like squats, deadlifts, and pull-ups, to name a few. We like to program the pallof press and cable chop for 2-4 sets of 8-12 reps, and we’ll use the eccentric neural grooving drill for 2-4 sets of 4-6 reps because they’re performed at a much slower tempo. Remember, this is our personal preference and isn’t a written rule. Experiment and see what works best for you.

Interested in learning more about our Remote Coaching Program to take your golf performance and longevity to the next level? Drop us a line below, and let’s start your 2019 offseason the right way!

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Golf Drill To Improve Early Extension

Today’s post comes from a phenomenal swing coach out of NYC’s Golf and Body, Joe Ostrowski. As movement providers, Frank and I work on improving stability in the hinge position via improving mobility and strength. When your body has the movement potential to do what you ask of it, your golf swing can get better. But gym success doesn’t instantly equate to golf success. This is because you need to take your new found strength and mobility and learn to utilize it in your golf swing. This is where your swing coach comes into play helping you to break old habits, and create new ones that are specific to your golf swing.

Image from meandmygolf.com

Image from meandmygolf.com

Early extension, or coming out of ideal posture on the downswing, is defined by TPI as any forward movement (thrust) toward the golf ball on the while closing in on impact.

This concept of early extension can create the feeling of being stuck in the downswing causing a block or hook if your hands become too active at impact. While teaching lessons, I come across many golfers that extend too early as a way to create power, but this leads to inconsistency, especially with contact which trumps everything in the golf swing.

Inconsistent contact is a result of early extension because our hips thrust towards the golf ball and pressure moves from the midfoot to the toes during the downswing. This movement makes it more difficult to rotate the lower body and create separation from the upper half at impact.

Golf ball contact is typically skewed towards the heel of the club when you extend early because there is no space for the hand path to work around the body. Another consequence of early extension is thrusting of the lower body, which pushes the hand path too far to the right of the intended target line if you are a right-handed golfer. The opposite applies to lefties.

Next time you’re watching YouTube videos of professional golfers swing, pay attention to their forward bend or posture in transition. After the golfer moves laterally to the target, you’ll see a slight increase in their torso bend, a squatting motion that likely is a result of good left hip internal rotation for a right-handed golfer. This movement also helps the golfer use the ground to create power and helps ground reaction forces peak at the optimal time in their swing.

The “wall drill” is a great way to feel some of the movements needed in the golf swing to eliminate some of that early extension in your movement. If you decide to use a club for this drill I’d suggest gripping down on a wedge to the shaft and swinging at 25%. You could do some damage to your walls if you have an inside and quick takeaway.

Technique

  1. Set up with your hips slightly off a wall, no more than a couple inches.

  2. Turn into your backswing feeling your trail hip make contact with the wall.

  3. At the top of your swing, you will start to slide the trail hip along the wall until your front hip is over your front foot.

  4. From here squat and turn your lower body until your front hip makes contact with the wall. This movement helps you maintain posture in a key point of your golf swing.

  5. After impact, fully extend your upper body into a finish position, all weight should be on the front foot and your foot should be firmly planted on the ground.

  6. Repeat this drill multiple times daily to help ingrain the movement into your full swing.

I hope this drill helps you hit the ball further while creating more consistent contact with the face. If you have any questions, follow me on Instagram @jfogolf and send me a message. I’ll be happy to help you troubleshoot any technical breakdowns you might be dealing with!

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Joe Ostrowski is the Director of Golf at Golf & Body NYC and a Golf Digest Best Young Teacher in America.

No Gym Membership? No Problem. Here's the Equipment You Should Own

As a preface to this post, we’d just like to say that we have zero affiliations with any of these products listed below. We strongly believe that everything we’ve laid out is simply a tool you should have access to at home in order to elicit optimal training and recovery results.

We get asked all the time by individuals that don’t train at our gym/clinic what they should do if they don’t have a gym membership. Without access to a local gym, it can be challenging for people to stay consistent, build strength, and see long-lasting results. While nothing will beat a well-equipped gym and awesome training environment, you can still train hard and see progress with minimal equipment at home.

With the holidays right around the corner, here are some of the products both of us believe you should invest in for yourself or a loved one.

Kettlebells
We love kettlebells, plain and simple. They’re a staple we use within all of our programming as long as our clients have access to them. While kettlebells are great for strength and power development in all three planes of motion, which we’ve covered in previous blog posts, they’re also an excellent tool to implement with beginners.

Deadlifting, squatting, lunging, carrying, rowing, and pressing variations are all drills we can use kettlebells for. As we improve on these basic movements, we can progress them into my ballistic drills like swings, cleans, and snatches to increase power output or improvements in metabolic conditioning. As you can see, kettlebells can be used to improve numerous trainable characteristics.

Personally, our favorite brand for kettlebells is Rogue Fitness. They’re extremely durable, have a great grip, and are more affordable versus other brands on the market. If you’re shopping for kettlebells, this is definitely our go-to option!

TRX Suspension Trainer

Like kettlebells, the TRX Suspension Trainer is versatile in regards to eliciting a positive training response. There’s tons of exercises you can do to develop strength with the TRX. It’s also a great tool for creating better movement awareness because you can do a bunch of tempo-based training with it (slow controlled movement under tension). The TRX is typically thought of primarily as a tool for inverted rows, but you can train any joint of the body using it.

Mini Bands and Super Bands
We’re a big fan of using bands for clients to provided external resistance or assistance for exercises used in both the performance and therapy realms. A few movements that come to mind are pull-ups, clam shells, and lateral band walks.

While bands won’t be as effective as developing strength as kettlebells, they’re a good tool to have around because of how portable they are. Going on vacation? Heading to the driving range or course? Traveling for work? In all of these scenarios, you can pack your mini bands with you without issue and execute mobility drills or full-body workouts with a little creativity.

We’ve been using Perform Better’s mini bands for almost a decade now and have had great success with them. In regards to super bands, there’s a handful of different brands that come to mind that produce durable bands that will hold up for a long time - Perform Better, Rogue, and Elite FTS are the first that come to mind.

Jump Rope

Nothing fancy here, but a jump rope is something we recommend all of our clients own. We love the jump rope far beyond the aerobic training qualities it provides you.

We incorporate jumping rope into our programming for folks to understand how to absorb force and land softly while jumping. The repetitive motion teaches people how to accept force through their feet and hips in a controlled environment. For individuals coming off foot, ankle, knee, and hip issues, we implement jumping in appropriate doses when the time is right. We believe this is one of the most efficient ways to build better awareness and work capacity for the joints of the lower limbs.

For beginners, any jump rope will do you justice. We recommend that you start in short bouts if you’re somebody new to the jump rope - 30 seconds to a minute will do you justice to start. As you improve and can go for longer periods of time, take note of the speed of your jumps as well. When you progress to a certain point, investing in a speed rope would be a wise investment to take your craft to the next level. Rogue’s speed rope is our favorite and there are a bunch to pick from.

Self-Massage Tools

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While foam rollers, lacrosse balls, and other self-massage tools might not be doing much in regards to creating tissue adaptations, they’re still a feel-good modality we’ll use with clients prior to sessions. This window of increased range of motion is temporary, but we like to use it to use mobility drills from Functional Range Conditioning concepts to load the joints to try and make this range of motion stick over time.

For foam rollers, we like the TriggerPoint Grid because of its stiffness. We’ll also use the Grid with some of our mobility training to serve as an external “block” to create awareness for our joints. The Grid to us is multi-functional and is a great option because it’s portable as well due to its size.

Another great tool we like is the Gideon Neck & Shoulder Self-Massage Tool. This is something Frank stumbled upon recently and loves to use after long car rides or periods of time sitting at a desk typing. If you’re somebody that does a lot of work in a sedentary position or suffers from chronic neck tension, this is a great investment.

In regards to lacrosse balls, all of them will work. If you don’t have access to a lacrosse ball, baseballs and softballs are other good options to work with to pinpoint certain areas that tend to get tense. If these balls are too intense for you to start with, resort to something softer like a tennis ball.

Like we mentioned, these are only five of the tools we use amongst clients. Medicine balls, barbells, dumbbells, trap bars, and benches are some other pieces of equipment we use, but it goes even further than that! We aren’t expecting you to outfit the best gym possible within your house. Instead, use this as a guide to figure out what you should have at your fingertips at any time to see the results you’re expecting.

Whether it’s strength- or mobility-based, everything listed above can help you achieve your desired goals. At the end of the day, your body is the best piece of equipment you have. If you’re looking for a structured plan of attack to combat your goals, we can help. Drop us a message below and let’s get you working towards getting in shape for the 2019 golf season or that deep squat you never thought you’d be able to do. Together, let’s Drive Fitness Forward!

The Par Four Pillars Of A Golf Training Program

If you’re reading this, there’s a chance you’re an avid golfer.

As much as we like to get on the course, are you putting enough stock into performance training in a gym setting?  There are numerous aspects of performance training that will help your golf game tremendously.

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At Par Four Performance, we have created the Par Four Pillars of a Golf Training Program (clever, right?). These, in our opinion, are the core components that should be added to any training plan to maximize your golfing capabilities.  

They include:

  1. Mobility

  2. Stability

  3. Strength

  4. Energy System Development

MOBILITY

This is an area of training that everybody reading could improve on. Golfers need to have control of their movement, and that is what we are talking about here. If you believe putting your leg on a bench and touching your toes is improving your mobility, we need to re-evaluate what mobility truly means.

Using gravity to assist you into a stretch is considered a passive stretch, and focuses on improving your flexibility.  Flexibility is a component of mobility, but they are not the same thing.  

The ability to actively move your body into the positions you need to get into is the true definition of mobility. As we mentioned above, flexibility is gravity-assisted, while mobility is gravity-resisted. This means that you’re trying to fight gravity to get from point A to point B by using voluntary muscular contractions.

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An analogy we like to use is thinking of flexibility like a glass, and mobility like water used to fill that glass. The more flexibility you have, the bigger the glass is. Without something to drink, however, that glass is useless. As you gain more active control over your flexibility, it is like adding more water into the cup. Our goal is to have the biggest cup filled with as much water possible.

To paint a picture for you, if you can’t actively achieve 90-degrees of shoulder external rotation (ER), you will have a hard time getting your club into an ideal slot during the backswing. Even if you have 110-degrees of passive shoulder ER, if you only have active control of 70-degrees, you will fall short every time making your swing inconsistent while increasing your risk of injury. We should be aiming to close the threshold between your passive and active ranges of motion.

STABILITY

Stability is also a component of mobility because you need control to get into desired positions for golf and other sports. For us, stability training focuses primarily on training your body to prevent unwanted movements.

Training the feet, hips, spine, and shoulders to create stability becomes important to allow our body better control of movement. This enables us to create more force, allowing for improved body mechanics and distance on your shots.

If we use the shoulder as an example again, poor scapular stability can prevent your arms from getting where we need them during our golf swing. This again will create an inconsistency with your swing.

STRENGTH

We may come off as the mobility guys, but strength is what we love most.  Strength and mobility go hand-in-hand. Without one or the other, good luck owning your movement capacities or your golf swing.

Having good strength levels offers a multitude of benefits. Strength helps us produce more force, which is always good for adding more yardage from the tee box. It also helps us better absorb and distribute forces throughout our joints, which helps keep us resilient on the course allowing us to play pain-free rounds.

ENERGY SYSTEM DEVELOPMENT

This is another overlooked concept of almost every fitness program, especially in the golf world.  We can consider golf a very powerful, dynamic sport living in the anaerobic world.

Our anaerobic system is one of the body’s energy systems that doesn’t require oxygen to create energy.  It allows for short burst movements roughly ten seconds in length, which the duration of the golf swing fits within.

On the other end of the energy system spectrum is the aerobic system, where oxygen is required to create energy.  Activities that fit into this would be anything that lasts over 3 minutes to complete. Think of going out for a run.  

In order to have success through a full round of golf without becoming tired and inconsistent through the back 9, you need to have a healthy blend of these two energy systems. This is where proper energy system development can not only improve your fitness but your golf game as well.

These four pillars create the context for every performance-based program we develop. Training becomes an important component that helps us improve the way we move and feel on and off the course, as well as allow us to maintain our body’s health.  

If you want to learn more about how training can help you, check out the Par Four Performance Remote Training Programs here.