Free Golf Workouts, Nutrition Tips and Performance Psychology Secrets From The Renegade Golf Coach


Golf Postural Strength Exercise

by Coach Stephen on August 25, 2016

golf postural strength

We all know that maintaining your spinal angle is crucial to having a repeatable golf swing.

And spine angle is a key element of your golf posture.

That’s why it’s important to perform the following golf postural strength exercise.

If your golf postural muscles are unbalanced and/or weak, you really don’t stand a chance at having the consistency on the last few holes that you did earlier in the round. As your golf postural strength begins to wane, you can start hanging more off your ligaments, which can alter your swing mechanics just enough… to be the difference between in the fairway and out of bounds.

In  previous videos we’ve discussed which muscles to stretch, and today we’ll show you exactly how to use a band to improve your golf postural strength and endurance.

Related: Upper Body Golf Stretches to Improve Distance (Video)

If you have any questions, please let me know in the comments section below.

Let’s take care of your golf posture… and Get After Old Man Par.

Coach Stephen

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Upper Body Golf Stretches To Improve Distance

by Coach Stephen on May 18, 2016

stretch

Let’s talk about Power and Distance.

After all, I’ve never met a golfer who didn’t love talking about how to crush it further down the fairway.

That’s why we’ve got plenty of articles and videos showing you how to do just that.

Related: Golf Strength and Power Exercises

But today I’d like to talk about how tight muscles can rob you of your ability to produce the strength and power you’ve worked hard to develop in the gym.

These types of muscles can be called “Power Leaks”.

So in this video I’ll show you the two most important upper body golf stretches to ensure this doesn’t happen to you.

Related: Best Pre-Round Golf Stretching Techniques

Test out these upper body golf stretches and let me know how they feel.

Let’s take care of those power leaks… and Get After Old Man Par.

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Best Golf Balance Exercises

by Coach Stephen on April 27, 2016

golf balance

Balance is critical in your golf swing. No news there…

However, many golfers and trainers are unsure how to improve golf balance with specific exercises.

What does it look like, and how will it actually transfer over to improvement in your swing and handicap?

In the video below, I’ll explain and demonstrate a series of what I believe are the best golf balance drills.

But first, a few quick words on one of the major misunderstanding about training drills for golf balance.

Balance training often takes place on one leg (as in the series I’m going to show you) or on an unstable surface. Some people have asked me why a golfer should train in these ways, when they’re never in such a predicament on the course.

And that’s a great question.

[click to continue…]

Best Golf Rotation Exercise Part 2

by Coach Stephen on November 18, 2015

golf rotation exercise

In part 1 of this Golf Rotation Exercise series we covered the Pallof Press. If you missed that post, please watch that video HERE and master that exercise before progressing to this more advanced golf rotation exercise, known as “The Walkout.”

Like the Pallof Press, this golf rotation exercise actually resists rotation, which will build the stability and strength in your golf swing. Without a properly conditioned core, you’ll be unable to create a stable base upon which to express your strength and power.

Notes:

For The Walkout, we recommend 2-3 sets of 4 reps each side. Three lateral steps out and three back = 1 rep.

Start out with a lighter band and smaller steps, in order to get a feel for this “total tension” exercise. You’ll find that it is self-correcting, in that if you step too far out on the initial step, you’ll be forced to make the next two quite a bit shorter 😉

If you have any questions, leave them in the comments section below.

And if you’d like to learn about additional golf rotation exercises and entire workout protocols (with videos) for all phases of a program – Mobility, Stability, Strength and Power, be sure to check out our Power Golf Fitness System:

Click HERE for golf fitness at home workouts 

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Best Golf Rotation Exercises Part 1

by Coach Stephen on November 4, 2015

Golf rotation exercises are popular because they look and feel like the motion of the golf swing, at least in terms of the core action.

We’ve covered Wood Chop Variations HERE.

But today we’ll look at an underappreciated golf rotation exercise that is quite challenging; the Pallof Press. This is actually ANTI-rotation exercises.

So you might be wondering “Why would I want to train with an exercise that is anti-rotation, when golf is all about rotation?”

And that’s a great question! You guys are so damn smart 😉

Here’s the deal:

One of the complexities of the golf swing is that at some moments certain segments of your body are moving while others are static. The ability to stabilize is important and a prerequisite for being able to develop power and to reduce the “wear and tear” injuries that are reaching epidemic proportions in our non-contact sport.

As you develop the stabilizing strength in your core, you’ll be able to translate that into power with other active golf rotation exercises:

Notes:

On the Pallof Press, we recommend 2-3 sets of 8 reps each side, with a slow tempo of 3 seconds out, pause for 1 second and then return to 3 seconds.

Master the Pallof Press before moving onto “The Walkout”,which we’ll cover in Part 2.

If you have any questions, leave them in the comments section below.

And if you’d like to have exact workout protocols (with videos) for all phases of a program – Mobility, Stability, Strength and Power, be sure to check out our Power Golf Fitness System:

Click HERE for golf fitness at home workouts 

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Turkish Get Up For Golfers Part 2

by Coach Stephen on August 28, 2015

In our last RGT video, we covered the benefits of the Turkish Get Up for golfers, as well as the first portion of the movement.

In review, this is a bad-ass exercise because:

  • It builds golf stability, which is important in your golf swing because it enables you to disassociate your upper and lower body, as well as preventing headaches like swaying and sliding
  • It improves your golf mobility and range of motion (ROM) around your joints… obviously critical in several areas of a consistent and repeatable swing
  • And it builds golf strength, both in terms of the ability to create proper tension while moving and strength endurance… 36 holes – no problem.

In this Turkish Get Up for Golfers Part 2, Human Form Fitness Head Coach “Kettlebell King” James takes you step by step through the entire TGU sequence:

As always, if you have any questions, we’re here to help.

Let’s get on up… And Get After Old Man Par!

 

Turkish Get Up For Golfers

by Coach Stephen on August 16, 2015

The Turkish Get Up (TGU) is among the rare exercises that works on Stability, Mobility and Strength all at the same time. Of course, these are all critical qualities for a consistent and powerful golf swing. This is why we utilize the Turkish Get Up for golfers here at Renegade Golf Training.

It can be performed, in some variation, by almost any golfer with great benefit. It can seem a bit complex at first, which is why I chose to break it up into two videos.

Is it worth taking the time to master?

Absolutely!

In this Turkish Get Up for Golfers Part 1 video, “Kettlebell King James” demonstrates the proper set up, basic principles, and the first quarter of the movement:

Key elements to keep in mind:

1) This is a tension exercise, so stay tight

2) Keep the kettlebell or dumbbell directly over your shoulder joint at all times

3) The first move is more of a “roll” than a crunch.

Spend some time and master this portion of the Turkish Get-Up, and stayed tuned for Part 2.

As always, let us know if you have any questions.

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Kettlebell Swings For Golf Power And Distance

by Coach Stephen on July 18, 2015

The Kettlebell Swing exercise is an excellent option for building golf power and distance with all of your clubs.

Sounds good, right?

But not quite so fast.

The KB Swing is a ballistic power progression on the Hip Hinge strength pattern, covered in the post below:

Related: The Romanian Deadlift For Golf

Please make sure that you are confident in the RDL with at least a 70 pound Kettlebell for 3 sets of 12 reps, before you begin to experiment with the Kettlebell Swing.

Bullet Point Review:

  • Keep chest high
  • Hinge from the hips – Not a squat!
  • Fast hips from the back position to forward
  • No rounding of the upper or lower back

Let me know if you have any questions.

Swing that Kettlebell, build some golf power and distance, and Get After Old Man Par!

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The Romanian Deadlift For Golf

by Coach Stephen on July 2, 2015

NOTE: I used the image above because I thought the guys were rocking the cool socks.  However, we really need to work on the deadlift technique for the guy in the yellow shirt. I’m sending him this video link…. 😉

The Romanian Deadlift for golf (aka RDL) is a great exercise because it:

  • Strengthens everything from your hamstrings to your spinal erectors
  • Helps you create stability in the bending pattern, with a high carry-over to maintaining your spine angle through your swing
  • Builds strong and powerful glutes, adding distance to all of your clubs

Sounds like a worthwhile exercise, eh?

Related: How To Build Strong Golf Legs – Wake Up Your Butt, Part 1

However, like with any of the bigger lifts, you need to pay close attention to your form, because if you get sloppy, there is a chance for injury.

Todays video goes over all of the finer points of performing the Romanian Deadlift for golf and reaping all the benefits, without the risk.

So to recap, here are the key elements:

  • Keep your knees slightly bent (no straight legs)
  • Keep you chest up and shoulder blades tucked together and down
  • Bend only from the hips “butt back… butt forward”
  • Go only as far as you can while maintaining a flat lower back (no rounding)

If you have any questions or comments, please leave them below.

Next up is a POWER version of the bending pattern – The Kettlebell Swing.  So stayed tuned.

Let’s build a strong backside, crush the ball, and Get After Old Man Par!

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How To Perform The Power Plank For Golf

by Coach Stephen on June 18, 2015

In this video I’ll introduce you to the power plank for golf.

The Plank exercise has been a fitness industry standard for decades now, and for good reason.  It is a tremendous exercise for developing stability and strength endurance in the core and shoulder complex.

Traditionally, planks are progressed either by making the exercise less stable (lifting a foot or elbow off the floor) or simply increasing the time the plank is held.

Related: Golf Stability Tests – Are You As Strong As My Sixth Graders?

This has led some people and coaches to hold planks for 8 minutes or more per set.

This begs the questions about how much strength endurance is actually needed for these muscle groups, and if there are any potential downsides to these extended sets.

In brief, I feel that few golfers need that much endurance in that particular position, and that there is potential strain on the muscles, ligaments and tendons of the shoulder.

Enter The Power Plank for Golf

We’ve got to give credit for this concept to Pavel Tsatsouline and his Strong First crew.  This version is commonly referred to as The RKC Plank.

The general idea is to train the Power Plank Exercise with full contraction of your entire body.  The more you put into this exercise, the more you’ll get out of it.

Check out the video below, and then the key bullet points that follow:

Key Tips:

  • Full contraction of all muscles in your body
  • Squeeze glutes, and tuck them under slightly
  • Drive your elbows into the floor, and towards your toes
  • Drive your toes into the floor and upwards toward your elbows
  • Put a small ball or foam roller between your legs just above your knees – squeeze hard
  • Perform 4-6 sets of 10s on/20s off

Try out the Power Plank for Golf and Get After Old Man Par!

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