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.
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