If you have a golf-and-fitness related question, tweet it to me @ronkaspriske
. Here are some recent questions answered.
@golfguitarist: I struggle with early extension on the downswing. Are weak glutes and hamstrings the culprit?A:
Early extension, which means a loss of the golf posture you created at address, is often thought to be caused by a lack of strength in the glutes, hips and hamstrings. But believe it or not, many amateurs early extend, because it's a power generator. You instinctively thrust your body mass at the ball to try and hit it harder. Exercises such as Romanian deadlifts and squats can help correct the problem if there is a physical issue, but you might achieve better results if you focus on your trunk rotation when you swing. If you're right-handed, make practice swings where your left shoulder dips lower than the right during the backswing and then the right shoulder dips lower than the left during the downswing. It's nearly impossible to do either if your pelvis incorrectly moves toward the ball at the same time.
@quinlan61: Is there anywhere I can find a 15-minute home workout featuring dumbbells and kettlebells?
There are several kettlebell workouts that can be found with a simple Google search, but before you start clicking, I would consider alternatives. Many trainers will tell you kettlebells are bad for golfers, because exercises such as the Turkish get-up put too much stress on the wrists. The golf swing already puts the wrists under a great deal of stress so why compound the problem? Kettlebell swings, another staple exercise, also are dangerous. Not only do you risk smashing into your legs with a heavy weight, you also put your lower back under unnecessary stress. About the only kettlebell exercise that I like for golfers is the bottoms-up press. If you want a quick workout for golf, try my 20-in-20 or the advance 20-in-20. Check out the first version here.
This workout does include dumbbells.@lacrackson: Any suggestions for stretches and core drills?
That's a pretty broad question! Not sure exactly what you're looking for, but let's start with the notion that if you're looking to improve your range of motion, you need to strengthen muscles first. Golf Digest fitness advisor Ben Shear (@ben_shear
) is one of many fitness experts who believe that you need to first be stable in order to tap into your natural range of motion.
Without stability, your brain won't let you be mobile. It's a safety mechanism we all have. It's good that you are focused on the core, but keep in mind it's a group of muscles on the front, back and sides of the body. Most people think of the core as just the abdomen muscles. Here are four good core exercises
provided by Mark Verstegen and Greg Rose.
Ron Kaspriske is the fitness editor of Golf Digest.
(Illustration by John Ueland)