Fitness Friday: How To Go Down And Get It

Karen Palacios-Jansen, a golf-and-fitness instructor, has a two-pronged attack that will help you go down after the ball and compress it.

Released on 1/15/2016

Credits

Starring: Karen Palacios-Jansen

Transcript

00:01
So here's a stretch to help you
00:03
loosen up the muscles in the back of your body
00:05
and a drill to help you maintain that spine angle
00:07
through impact.
00:08
So get on a bench like I'm doing right here
00:11
and use a stretch band
00:12
and just wrap it around the bottom of your feet
00:14
and the idea is to lengthen your spine
00:17
and hinge from your hip sockets
00:19
and lean over as much as possible.
00:21
You're trying to get a stretch all along your back muscles.
00:24
The stretch should start here from the top of your head
00:27
through your neck, down through your spine and your hips,
00:30
your glute muscles, your hamstrings
00:32
and even the calve muscles.
00:33
You hold this stretch for about 10 to 15 seconds.
00:36
Try to get your head as close to your toes as possible.
00:40
So after you do that for awhile,
00:43
get up on the bench with a golf club
00:45
and you're going to swing to the top.
00:48
Now, the drill part here is
00:50
you want to try to get this club to touch the ground.
00:52
So you're going to have to exaggerate
00:54
the down swing portion
00:56
and really stick out your rear end
00:57
and maintain your spine angle.
00:59
You might even feel like you're going forward.
01:01
That's what helps you stay down through the shot.
01:04
Where a lot of people would go wrong
01:06
is they'd get to the top of the swing and then stand up.
01:08
So you can see I'm releasing it early.
01:11
I wouldn't even get near the ground.
01:13
So from this angle, you can really see how
01:16
from the top of your swing
01:17
how you have to maintain your spine angle,
01:19
the hinge in your hip, the flex in your knees
01:21
and you need to go down after the ball
01:23
in order to get that club to touch the ground.
01:25
From the top, if you stand up at all,
01:28
you'll miss the ground and release it early.
More from golfdigest.com
Equipment The Complete Hot List
Equipment The Complete Hot List
Golf Culture Most Annoying Golfers
Golf Culture Most Annoying Golfers
Instruction How To Do Everything
Instruction How To Do Everything
News & Tours Blog: Stay In The Loop
News & Tours Blog: Stay In The Loop
Ranking 100 Greatest Courses
Ranking 100 Greatest Courses
Cover Story Paulina Gretzky
Cover Story Paulina Gretzky