Fitness Friday
Fitness

Fitness Friday: Improving Proprioception In Your Golf Swing

The golf swing requires good proprioception because it's impossible to watch the movements of every body part involved and watch the ball. Here are two body-weight exercises you can do that will improve your awareness of body movements when you swing.

Released on 12/4/2015

Transcript

00:02
Okay, we have Reggie here at Exos to help
00:04
us demonstrate two simple exercises
00:06
I like to use to challenge golfers' proprioception.
00:10
The first one being single leg to hip rotation,
00:13
and the second one being
00:14
dynamic single leg drop with rotation.
00:18
The first one,
00:18
single leg to hip rotation,
00:19
as you can see we need a chair or some other
00:22
stable structure to hold onto for this exercise.
00:25
We're going to be standing on one leg,
00:26
the other leg we're gonna take to the back wall,
00:29
and feel like we're pointing this toward
00:30
the back wall the whole time.
00:32
Just a small bend in the knee that's on the ground.
00:35
Now, from here, keeping our balance holding onto the chair,
00:38
we're gonna open up our hip and our spine,
00:41
and then close down our hip and spine.
00:45
Good, and really sinking into that hip.
00:47
And opening up,
00:48
three to five seconds opening up,
00:51
three to five seconds closing down.
00:53
We really wanna feel a good stretch in that down leg.
00:56
This is great exercise because it's teaching us
00:58
to control our hip rotation through movement.
01:02
Very similar to the golf swing.
01:03
We know that as we load and explode,
01:05
our hips are going into a rotation.
01:07
We need to understand where our body is throughout
01:10
this golf swing.
01:13
Excellent.
01:14
Now, coming over here we're going to do
01:15
our second exercise which is a lot more dynamic.
01:18
This is what we term at Exos neural activation.
01:21
Firing up our nervous system to get us ready
01:24
to go and explode after the ball.
01:26
So, we're gonna start with two feet on the ground
01:28
about shoulder-width apart.
01:30
We're gonna take our arms up to the ceiling,
01:33
and drop,
01:34
and rotate,
01:35
rotate,
01:36
and rest.
01:37
Again, you can see that drop is a very
01:39
quick, violent action.
01:40
And again Reggie,
01:42
and drop,
01:43
rotate,
01:44
rotate,
01:46
good.
01:46
Really challenges our balance here,
01:48
our single leg stability,
01:50
but also firing up our nervous system
01:51
at the same time.
01:53
We want to do about three to five on each side.
01:56
These are two simple exercises we like
01:59
to use at Exos to challenge proprioception.
02:02
Please visit our website at TeamExos.com/golf
02:06
for more information.
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