{"href":"http://player.captivate.fm/services/oembed?url=http%3A%2F%2Fplayer.captivate.fm%2Fepisode%2Fda0ccca2-4c5c-4a89-92ec-fc9c4f906404","version":"1.0","provider_name":"Captivate.FM","provider_url":"https://www.captivate.fm","width":600,"height":200,"type":"rich","html":"","title":"176 (18STRONG): 10 Exercises for New Golfers","description":"10 Exercises for New Golfers\nIn this episode, I wanted to break things down very simply for those of you that might be new to the game of golf or simply newer to the idea of getting in the gym to help your golf game. Regardless of whether you are just learning how to swing a club or a kettlebell, mastering these basic exercises will give you more strength, balance, confidence, and awareness of how your body works. All of this will absolutely transfer over to better control, endurance, and strength on the course.\nWe’ve often talked on the podcast about the 5 main components that you should include in your workouts (Push, pull, squat, deadlift, rotate) but today, I’m going to share some of my favorite specific exercises to start with. (NOTE: If you would like to learn more about the 5 Main Components mentioned above, check out our 4 part video series http://18strong.com/rollercoaster (“The Golf Fitness Roller Coaster”) )\nRemember, you don\u2019t need to over complicate things. Until you are at a much higher level of training, you need to master the basics.\nThere are tons of ex\u2019s that could have been added to this list, but I thought 10 would be good to start. Is this a definitive “Best Exercise List?” No, I don’t think there really is such a thing, but being competent in these 10 exercises will get you started on the right track.\nOne last note, you\u2019ll often hear me talk about including mobility, sprints, swing speed training, etc. For this episode, I\u2019m not including any of that stuff. To keep it simple, we are simply focusing on the strengthening exercises.\nDoing the following exercise properly can and will help mobility if you focus on posture, form, and full ranges of motion. I don\u2019t really worry too much about sprints and swing speed training until I know that the golfer has some of these tools in their box.\n1. The Plank\n\nThis is a great drill to teach the concept of tension.\nKeep the hands/forearms parallel to each other, NOT rotated inward.\nSqueeze the quads, glutes, pull shoulder blades down/back, tighten the abs to pull hips off the floor.\n(note: my elbows could be a little further forward, more under the shoulders to make this even a little more effective)\nI mentioned the Paloff Press in the episode, but it is not in the video. I will include that at a later date.\n2. Split Squats DB\n\nSquats are hard for many people. Splits squats are easier to start\nLess stress on the back\nLots of variations (DB, KB, Bar, elevate a foot)\n3. Goblet Squats KB (heels up 1st)\n\nEasier that barbell squat\nGreat improving trunk/core activation (hold bell slightly away)\nReally opens hips (glutes, groin)\nCreates awareness of posture\n4. KB Deadlifts (DB, sumo, single leg)\n\nEasier to get people in position\nCan start w/ bell on a box (height adjust)\nFind it easier to teach hip hinge (can go to wall if needed)\nCan add serious weight (2 KB) or progress to barbell\nComplete work for the back of the body (glutes, HS, shoulders, back)\n5. 1-Arm DB Press (1/2 off the bench)\n\nEasier on the shoulder\nGreat for reducing imbalances R/L\nForces you to work the midsection\nWhen partially off the bench, really increases trunk activation and even hip mm/glutes\n6. DB Row at Bench\n\nEveryone should know how to do a real row\nGreat for showing you proper shoulder/shoulder blade mechanics\nWhen done right this exercise is great for creating trunk activation, true tension, grip strength, back/posture\n7. Hip Extension/Hamstrings Curls on Ball\n\nExercise that should be pretty easy, but almost everyone has trouble with\nGlutes and Hamstrings (underutilized in most people)","thumbnail_width":300,"thumbnail_height":300,"thumbnail_url":"https://artwork.captivate.fm/dbee1fcf-ad28-4a83-b08b-ecf69e7d3fe0/New-Podcast-Logo-3000x3000.png"}