Renegade Golf Training

Best Golf Hip Flexor Stretch

by Coach Stephen on

best golf hip flexor stretch

As a recreational golfer, the chances are that you sit too damn much.

Sitting can cause a whole host of postural problems, one of which is short and tight hip flexors muscles.

Ok, but what’s the big deal, right?

Well, for starters, tight hip flexors can pull your pelvis into anterior pelvic tilt, causing an exaggerated arch in your lower spine. This can lead to back pain, as well as making it challenging to maintain your spine angle both at address and throughout your golf swing.

See the image below for a visual of your hip flexor muscles:

best golf hip flexor stretch

Many golfers will include a version of a hip flexor stretch in their routine. That’s great, except for the fact that the most popular version, sometimes referred to as a “runner stretch”, isn’t optimal.

Below is an image of this less-than-ideal version:

best golf hip flexor stretch

In this video I’ll show you the best golf hip flexor stretch. As usual, it’s the details that make all the difference.

I generally prescribe 1-2 sets of 30-60 seconds static holds for this stretch.

The only exception to using static holds would be within 2 hours of a round or practice session. For detailed instruction on how to stretch differently within this time window, see the video below:

If you have any questions on this best golf hip flexor stretch, please contact me through the comments section below.

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The Golfer Step Up Exercise

by Coach Stephen on

The Golfer Step Up exercise is an excellent way to develop strength and stability in your lower body.

The beauty of this movement is that it is unilateral, meaning you are training only one side at a time. This is valuable because it can assist in correcting strength imbalances between your right and left sides.

The Golfer Step Up is basically a one-legged squat, as you can see from the image above. It is imperative that you focus on the working leg, which is the one with the foot on the box. It will be quite tempting (and even unconscious) to use the other leg to push off the floor – don’t do it! An effective trick to prevent this is to pick the toes up slightly on the non-working foot. This will make it almost impossible to drive off the floor.

Note: As always, you will need to make adjustments if you experience knee pain. Often times, using a lower box will solve this problem. Also, be aware of your knee tracking. Your kneecap should be aligned above your second toe. If knee deviates inward during this movement it’ll cause undue stress on your joint.

Get all the details in the video below:

As for programming , I recommend 2-4 sets of 8-12 reps. After mastering the form with bodyweight, you can load with dumbbells in each hand, or a kettlebell in the goblet position (held to the chest). Also be aware that you can use a taller box, which essentially deepens the single leg squat aspect of the golfer step up.

If you have any questions about how to best utilize this exercise in your golf fitness routine, please post a comment below.

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NLP Golf Psychology Hack

by Coach Stephen on

nlp golf psychology

In this post I’d like to share our favorite NLP Golf Psychology technique called Anchoring.

Neuro-Linguistic Programing (NLP) is a system of techniques that can be used to alter your mental/emotional states and moods. This means that you are in control of how you feel, at any given moment, regardless of the external circumstances.

So for example, when you’re facing a particularly challenging shot with money (or simply pride) on the line, you can replace those feelings of nervousness with abundant confidence.

Sounds like it might come in handy, don’t you think?

This NLP Golf Psychology technique works in a similar fashion to the experiments we all learned about in school with Pavlov and his dogs. You remember, he conditioned the dogs to associate the ringing of a bell with food. That triggered a physical effect within the dogs – they started to drool.

Now, we’re going to condition ourselves for something substantially more useful than slobbering!

However, believe it or not, the concept is remarkably similar.

In the video below I’ll take you step by step through the process of creating a peak emotional state of your choosing and then anchoring a simple physical movement to it. Once you become proficient with this technique, you’ll be able to use that anchor trigger to elicit the connected peak state at any time on the course.

It’s not nearly as complex (or goofy) as it seems. Check it out below:

If you have any questions about how to best utilize this NLP Golf Psychology technique, please post a comment below.

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Golf Coil Turn & Press Exercise

by Coach Stephen on

golf coil

The best golf fitness exercises are the ones that improve numerous elements of the golf swing, while simultaneously improving other athletic qualities.

The Golf Coil, Turn & Press does this in spades.

This simple exercise assists you in feeling your golf coil, disassociation between your upper and lower body, reaching with your lead arm, stability and balance.

Yup, all in one exercise.

A few notes that will be covered in the Golf Coil Turn & Press video below:

Assume a moderate split stance with the back foot elevated
Keep your lower body still as you rotate into your front leg (creating internal hip rotation)
Extend the arm out and away from your body

Note: The Golf Coil Turn & Press is a light load exercise. It is recommended to start without a dumbbell at all, and just get a feel for the movement. For most golfers, 5-10 pounds will be an ideal weight.

If you have any questions about how to best utilize this exercise in your golf fitness routine, please post a comment below.

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Stop Golf Sway Exercise

by Coach Stephen on

golf sway

Golf Sway is a swing fault that refers to your lower body moving excessively away from the target during your backswing. It’s quite common among amateur golfers and can wreak havoc on your consistency.

If it’s simply a “habit”, then you’ll need to deep practice enough to reprogram your golf swing motor engram.

However, there are often physical limitations that create or exaggerate the golf sway fault; mainly a deficient in lower body stabilization and/or mobilization.

In this video you’ll learn a simple exercise to strengthen the glute medius muscles. Although not as big (or popular) as the glute max, these guys play an important role in stabilizing the pelvis.

It’s not difficult to train the glute medius, but it consistently tests weak, even on otherwise fit golfers.

Below is a short video on performing Lateral Band Walks to prevent golf sway in your backswing:

If you have any questions or feedback on this exercise, please contact me through the comments section below.

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Power Golf Exercise – Seated Tornado Ball

by Coach Stephen on

golf power exercise

The Tornado Ball is a an excellent tool for training rotational power, which will have a high carry-over to increased clubhead speed and distance.

Caveat # 1 – This is a ballistic golf power exercise, and should only be performed by golfers who have already developed the prerequisite qualities of Mobility/Stability, and a high level of Strength. Prematurely engaging in any Golf Power Exercise will often lead to injury.

Caveat # 2 – I highly recommend that you only use one specific brand of Tornado Ball. I’ve tried other brands, and they can be downright dangerous. I have no financial interest in your purchasing from the link below:

You’ll notice that they have The Twister Ball (3 lbs.) and The Tornado Ball (6.6 lbs). In the video I’m using the Twister ball for the demonstration. The Twister Ball is the best choice if you’re new to power golf exercises.

The video below details how to use either of these balls for the Seated Rotational Slam exercise. The Seated version is nice for variation, or if you don’t have access to a sturdy wall or in the dead of winter.

Here is a video that I did a couple of years ago on the standing version:

As for programming either of these version; keep in mind they’re both a ballistic golf power exercise, and therefore should be for a short duration (no more than 10 seconds). Then follow each work period up with a longer rest/recovery period (90 seconds). The idea is that you should be able to put the same intense effort into all of the work sets. Generally, I would prescribe between 4-6 sets.

If you have any questions or experience with these exercises, please drop a comment below.

And if you’d like to have a step-by-step blueprint for your home golf fitness workouts, including how to move through all of the phases of Mobility, Stability, Strength and this type of Golf Power Exercise, please check out my course below:

>>>>CLICK HERE OR ON THE IMAGE<<<<

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Golf Plyometric Jumps For Power

by Coach Stephen on

Golf Plyometric Jumps are a great way to develop lower body power, which translates over to more club head speed and distance.

Note: As effective as golf plyometric jumps can be, they’re not ideal for everyone. If you have pain in your ankles, knees or low back, you’ll need to address those issues before doing any form of jumping.

Without getting all scientific-golf-nerd on you; let me just point out the most important factor that distinguishes golf plyometric jumps from ordinary jumping. Golf Plyometric Jumps are dynamic, but not all dynamic movements are plyometric. The key is what is called the Stretch-Shortening Cycle (SSC).

To put it simply, stored energy in the form of tension, can be utilized effectively by a quick transition phase (in this case, spending as little time as possible in the bottom position of the jump).

Our Golf Strength Training Exercises are done with a moderate tempo, and usually an emphasis on slowing down the eccentric phase, in order to NOT take advantage of the SSC. Plyometric exercises, and the other hand, are dynamic power movements that look to exploit the SSC.

That may have still been a bit nerdy, sorry.

There are many options for golf plyometric jumps, including the most well-known – The Box Jump.

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Best Golf Glute Activation Exercise

by Coach Stephen on

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.

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

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

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

It develops power and distance; and what golfer doesn’t want more of that?
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: