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


Best Golf Glute Activation Exercise

by Coach Stephen on September 28, 2016

golf glute activation

Your glutes are powerhouse of your golf swing… or at least they should be.

However, these days the majority of golfers I work with have glutes that don’t work.

I’m not talking about plumbing or digestive issues, but rather their glutes not firing at optimal intensity. That means less distance and a greater chance of low back or hamstring injury.

Related: Are You Full of Crap – How your digestion affects your golf swing

It’s time to WAKE UP YOUR BUTT!

And to that end (bad butt pun) I’ll show you a simple Golf Glute Activation in todays video.

Before we dive into the video, let me first explain why this is almost an epidemic problem these days for all athletes, not just golfers. Although calling it an epidemic might sound dramatic, you should know that it’s so prevalent that it has a name in the exercise science world – “gluteal amnesia”.

The street name for it is simply “Dead Butt Syndrome”.

No matter what you call it, it’s bad news.

You see, the glutes are your primary muscles that create powerful hip extension, which allows your lower body help generate tremendous speed through your hips.

Poorly activated glutes = weak hip extension and miserable distance.

It also means that other muscles have to make up the difference, and often get overworked, leading to injury i.e. low back pain.

Not to worry; I’m no doctor, but I’ve got the cure.

golf glute activation

The Golf Glute Activation that I cover in this short video is relatively simple, however the details are the key to getting all the benefits.

As always, ask me any questions in the comments section.

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Golf Hydration For Peak Performance

by Coach Stephen on September 18, 2016

golf hydration

There is a serious drinking problem in the golf world… and it’s not alcohol.

Today I’d like to address golf hydration for peak performance.  Listen up, because this is serious stuff, with consequences that suck.

Luckily, there’s also an easy fix.

Did you know that there are over 100 negative side effects of being dehydrated? Many of them are subtle, but so is golf. So if you’d like to maximize your fine motor skills and course management acumen, among other things, then you need to be properly hydrated.

But how much water should you drink?

Do sports drinks count?

What if you’re not thirsty?

Is golf hydration really a big deal?

Hell Yes, it is!

Not to worry, I cover all you need to know in about 4 minutes in the video below:

Here is a link to the Trace Mineral Drops mentioned in the video

As always, ask me any questions in the comments section.

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Golfer Medicine Ball Slams For Power

by Coach Stephen on September 8, 2016

golf medicine ball

The Golfer Medicine Ball Overhead Slam is a favorite here at the The Renegade Golf Fitness Institute for a couple of reasons:

  1. It develops power and distance; and what golfer doesn’t want more of that?
  2. It’s fun and is a good stress-reliever. After all, you get to smash something, and not get in trouble.

Although in essence it’s a straight-forward exercise, there are a few details you should know about the Golfer Medicine Ball Slam exercise.

First, you need to choose the right type of medicine ball. There are many kinds on the market, and some will give you a better workout, while others might just give you a bloody nose.

And second, because it’s a power exercise, it needs to fit into your training routine at the right time and with the proper set and rep scheme.

Not to worry, I cover all that and more in the Golfer Medicine Ball Slam video below:

And as I mention in the video, the Golfer Medicine Ball Slam is a perfect pairing with Pull Ups, for what is called Contrast Training.

Contrast Training is a great segway from a Strength Phase to a Power Phase. In the example of Pull Ups/Slams, you are first performing the Pull Ups in a Strength rep range and tempo i.e. 8-12 reps at a moderate speed. Then you immediately follow that up with the Golfer Medicine Ball Slam with a Power protocol i.e. 6 reps FAST.

I cover all those details in the video below:

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

Let’s build up some slamming power… and Get After Old Man Par.

Coach Stephen

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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 

If you enjoy this blog, then join 15, 384 other golfers and get free email updates on new posts >>> Click Here<<<

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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