Fitness Friday

Fitness Friday: Three Exercises From Jordan Spieth's Trainer

Golfers move contralaterally when they swing, which is why golf/fitness instructor Damon Goddard uses crawling exercises when he trains his clients like PGA Tour star Jordan Spieth. In this video he demonstrates three that emphasize cross-body patterning.

Released on 9/2/2015

Credits

Starring:

Damon Goddard

Transcript

00:00

(upbeat music)

00:09

Hi, this is David Goddard, AMPD Golf Fitness.

00:10

Today we're gonna show you a program that virtually

00:13

requires zero equipment.

00:15

So, give me a coke can and a curb,

00:16

this is what we're gonna do from a workout standpoint.

00:18

Hotels, clubhouse, wherever you're at,

00:21

you can do this.

00:22

So, real simple, you can use this as a warmup,

00:24

you can also use it as a workout,

00:25

working tons of shoulder stabilization,

00:27

core stabilization,

00:28

hip stabilization,

00:29

it gets everything going all at once.

00:31

We're gonna show you three moves.

00:33

Half bear crawl,

00:34

then we're gonna do a half crab with rotation,

00:37

and then we're gonna do a little lateral bear crawl

00:39

with it as well so we make sure

00:41

every plane of motion is covered.

00:42

So, I want you to get into a strong bear position.

00:45

It's gonna be also a quadruped position

00:47

but with hips back just a little bit more.

00:49

And we're gonna bring the knees just

00:51

slightly elevated over the ground.

00:53

We're gonna do half bear crawl.

00:55

Right here.

00:57

Come on back.

00:59

We're gonna do about eight repetitions per set,

01:03

I don't wanna see a lot of wiggle worm

01:05

in the hip going on there,

01:06

we're working a lot of stability in the core.

01:08

So that's gonna be your half bear crawl.

01:10

Then, what I want you to try to do is from there,

01:13

we're gonna kick through this lead leg,

01:16

press those hips up,

01:17

activate the glutes,

01:18

and give me a big, big reach back,

01:21

and then come on back through.

01:23

So we'll go kick through,

01:26

rotate,

01:27

press,

01:28

and take it on back down.

01:30

That's gonna be your half crab with rotation.

01:32

Now, let's go with a little bit of a lateral move.

01:34

So, we're gonna go lateral bear crawls after that.

01:37

So, same bear position,

01:38

knees are just slightly hovering over the ground.

01:41

I'm gonna go step out with my foot,

01:43

cross over with the hand,

01:45

step out with the foot,

01:47

cross over with the hand.

01:49

Do about eight to ten repetitions per,

01:51

and that's gonna be an awesome hotel workout.

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