Prepping For A Resilient Golf Season

Spring time is in the air and that means it’s time for some golf.

If you are like most golfers, you spent the winter trying to get a few rounds in whenever you could and had to pray for the snow to melt so you could get back to your sanctuary. You probably also spend way too much time trying to figure out new swing techniques and acquiring new gear that you think will shave 5 strokes off your game.
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The only thing that you didn’t do was actually prepare the body to take on the full season and keep you playing at your best all year.

​“Blue skies, fresh cut grass, birds chirping”; the late Chubbs Peterson knew what it was all about. 
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Some of the most common things seen with golfers in our clinic is that they tend to compensate their ability to rotate with other joints, causing them to run into muscle strains and aches when trying to get through 18 holes, leaving them with less than ideal scores.

Having a solid training program and warm-up can help certainly guide proper movement patterns and reduce common compensations seen, while also improving overall resilience on the course.
Below we will lay out a basic warm-up and complementary exercises that can help keep your body healthy during the season and help you string better rounds together.
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Improving mobility is key to any warm-up. First we want to get the back, hips, and shoulders loose by utilizing three of our favorite moves that can be done right on the course.

*(You can complete the toe touch below by having the heels higher on the slope of the tee box)

A basic 2-day/week training schedule is laid out below with videos to get your started with a general guide. (videos for activities shown below).

*You should take note that if you have any prior injuries or current conditions that restrict your ability to perform these, that you should seek the advice of a medical professional for clearance first.

Day 1:
A1) FFE Split-Squat  3x10 each
A2) HK Chop 3x10 each
A3) Low Cable Row 3x10 each
B1) Staggered Hinge 3x8-10 each
B2) Palloff Press 3x10-12 each
B3) Alt Floor Press 3x8-10 each
C1) Step-Up 3x 8-12 each
C2) Tricep Hammer Press 3x 10-12 each
C3) KB Windmill 3x6-8 each​

 Day 2:
A1) Lateral Step-up 3x10 each
A2) Staggered Chop 3x8-12 each
A3) HK Vertical Row 3x10 each
B1) Staggered Hinge 3x8-10 each
B2) HK Lift 3x 8-10 each
B3) Landmine Press 3x 10 each
C1) Tricep Hammer Press 3x10-12 each
C2) KB Windmill 3x6-8 each
C3) Box Bridge 3x10-12

When performing these, make your way through the first letter block before moving to the next. For example, you will do one set of A1-A3, then rest and repeat until all sets are completed before moving through the B block and so on. 

Now you have some moves to put in your arsenal to up your golf game! 

If you have nagging injuries or just can't seem to get in the positions you need to for your swing, shoot us a message to staff@dynamicprri.com and we will get back to you ASAP so you can enjoy your time on the course.