Today is MGF and I’m feeling great, so let’s wrap up our final BIG 5 movement so you can get back to watching the PGA.
(MGF = “Mandatory Golf Friday” in case you’re wondering)
So just to recap, the BIG 5 movements you should be focusing on to build true strength as a golfer are:
- Squat
- Push
- Pull
- Rotate
- Hinge
Yesterday’s email covered what most golfers would consider to be the most important, ROTATION, but I could make the case that the HINGE is the most crucial of them all.
Here’s why:
Improved setup: What’s the very first thing that you do to get into your setup? You HINGE.
By working on this movement in the gym, you are specifically ingraining a movement pattern that is crucial to your golf setup.
Posterior Chain Posture: This is a fancy way to say, “get your backside stronger.”
When you do an exercise like a deadlift (aka hinge) you are hitting all the muscles on the backside of your body (hamstrings, glutes, low back, shoulders, etc).
These muscles all play a huge role in your ability to maintain your posture at setup and thru your swing.
Better Balance: This is especially true when you introduce single leg hinging exercises.
Not only does this improve your ability to lengthen and strengthen the hamstrings and glute muscles, but it forces your body to find balance and stability during movement.
This directly relates to the pressure shift that occurs in your golf swing from the trail leg to the front leg.
Now, the most obvious hip hinging exercise is the DEADLIFT.
There are many variations of the deadlift. Barbell, Dumbbell, Kettlebell, Hex bar, etc.
One of my favorite deadlifting exercises that I love to use with golfers is the 1-leg/1-arm deadlift with a kettlebell.
Here’s how I like to do it:
- Grab a KB in one hand and hold onto the squat rack or some other form of support with the other hand.
- The foot closest to the support hand stays on the ground.
- Make sure to hinge from the hip joint (of the support leg), allowing your chest/upper body to fall forward while the back leg stays relatively straight and moves up and back.
- I like to use the hand support because it allows you to use a heavier weight and not have to worry so much about your balance.
- Focus on the pressure shifting back into the heel on the support leg and feel a stretch in the hamstrings.
Again, a good start is 3 sets of 10 quality reps, but as you go heavier, you might want to decrease the reps and increase the sets.
OK, that’s the last of the BIG 5 moves.
Remember, there are lots of variations of these 5 movements.
Start mastering these and you’re on track to playing some of your STRONGest golf ever.
Have a great weekend!
STAY STRONG,
Jeff
PS – If you like getting better at fitness, golf, and life (and I think you do), you’re cordially invited to join the rest of us golf nut jobs in the 18STRONG Membership (if you haven’t already).