Free Shipping with code SHIP4FREE DETAILS

  Loading... Please wait...

Free Shipping with code SHIP4FREE DETAILS


How Golfers Can Improve Mobility & Their Game

Posted by

The best, most powerful and precise golf swings are products of smooth mechanics and countless hours on the links. As anyone who saw the ‘90’s Adam Sandler flick Billy Madison and tried to mimic his wonky swing knows that when you try to muscle your tee shot you’ll get a nasty slice or hook. And you’d better be prepared to replace some crater-sized divots. Along with having the right instruction and patience, there are now gadgets like the Blast Golf 360 Swing and Stroke Analyzer ($85 @ that allow you to video your swing and send the data to your smartphone so you can analyze and make adjustments and improvements.

But solid mechanics and top-of-the-line gadgets won’t mean much if you don’t have the mobility to move freely. Think about it: During each tee shot you’re using your entire body — glutes during your backswing, downswing, and finish; the pecs and lats when you raise and lower your arms; your core while you pivot and rotate your torso; and the forearms as you transfer your body’s kinetic energy when the club meets the ball.

An easy way to keep your muscles from knotting up: employ self-myofascial release. More commonly known as "foam rolling,” you’re essentially using a cylindrical piece of foam to massage the muscle and stimulate tense areas of soft tissue that can limit range of motion. The process can be slightly painful, but nothing too intense. Plus, the benefits outweigh the modest discomfort.

Also, you’ll benefit from evaluating some of the most common physique issues golfers have so you can create a plan of attack to correct them. What are those common issues? Thankfully, Titleist Performance Institute (TPI) did the legwork for you. Here are a few:

  • inadequate core stability;
  • lack of shoulder flexibility and mobility;
  • lack of thoracic spine mobility;
  • lack of glute and/or abdominal strength.

To build a stronger core and stronger abs, implement a variety of planks into your exercise routine. For more benefits of the plank and a handful of useful variations, click here. As you progress, try the around-the-world plank.

Improve shoulder flexibility and keep your shoulders free from injury with the Crossover Symmetry system. The five-minute routines will work to build a more stable set of delts. More info here. The more range of motion you have, the smoother you can get your swing.

Lastly, if you’ve been neglecting squats, work them into your gym routine immediately. They’re on of the best all-around lower-body exercises you can do. Additionally, kettlebell or dumbbell lunges or step-ups, and the glute bridge are all excellent moves that hit the glutes.

How to do the glute bridge:

Get onto the floor in a seated position and place a barbell over your lap (wrap in a towel for added comfort). Lie back on the ground, bend both knees, and place your feet on the floor. Brace your abdominals and push through the heels as you raise your hips off of the floor as high as possible.

At Proven4 we believe that proper nutrition, a strict training regimen, and our NSF Certified for Sport workout supplements —Pre Game Formula, Energy Formula, and Recovery Push Formula — can help you achieve optimal results in the gym and on the field.

​5 Tips To Help You Stop Eating on Autopilot

A recent study showed that eating less can improve mood, sleep, and sex drive in healthy people. That means even serious athletes and lifters can benefit from tightening the screws on their diets and cutting out excess meals and snacking. But how do you do that if you’re someone who eats on autopilot or has developed habits that hinder [...]

Read More »

Power Lifter. Power Parent. Power Life.

You’ve heard of super moms, but Power Moms – make that Proven Power Moms – are a far rarer phenomenon. We were honored to spend some time with Rylee Johnson, Power Lifter and Mom of three kids under the age of four.So how does a high school athlete push herself to become a long term Power Lifter? How [...]

Read More »

Do it: Overhead Walk

The overhead walk is a simple exercise to describe, but execution can be tricky. All you do is hoist a kettlebell or dumbbell directly over your head with one arm, keeping your elbow locked out as you walk 25-30 feet. Then you turn around and switch arms. Easy,right?However, to do it properly you’ll be battling the urge to lean back [...]

Read More »

Proven4 Holiday Gift Guide: 2016

Yes, it’s the most wondering time of year for giving. On the flip side, it’s also one of the rare opportunities you have to get friends, family, boyfriends, or girlfriends to pony up and buy you the things you’ve been wanting … but not wanting to spend money on. These things are all sport and exercise-specific, which means they’d [...]

Read More »

Intro to Turmeric

Turmeric is a plant — Curcuma longa — that's native to India. It's also one of the main ingredients in curry. The peppery flavor comes from curcumin, which is often erroneously used interchangeably with turmeric. Curcumin is a phenol with antibacterial properties and a compound that is part of turmeric. You can eat the turmeric [...]

Read More »

How Tabata training can help you build muscle.

Tabata is a form of high-intensity interval training that was created by scientist Dr. Izumi Tabata and researchers from the National Institute of Fitness and Sports in Tokyo. It calls on an athlete to train 20 seconds on, and 10 seconds off for eight rounds. Doing one exercise, say, mountain climbers, would be tough enough. [...]

Read More »

Yoga vs. Pilates? What’s the difference?

More and more professional and top-level athletes are partaking in yoga and Pilates nowadays, including Chicago Cubs ace pitcher Jake Arietta, and mixed martial arts champ Conor McGregor. While both disciplines offer ample benefits, the two activities differ in execution and focus.Yoga is more about full-body stretching and mindful awareness using static holds; it’s not [...]

Read More »

The Many Benefits of Landmine Training!

If you're unfamiliar with the landmine training device, it's a relatively small and basic looking piece of equipment that’s probably covered in dust and stuffed into a lonely corner at the gym. Here's why it's time to blow the dust off of it:The landmine is a tube/pivot sleeve in which you insert an Olympic barbell. [...]

Read More »


What’s the flavor of your latest workout drink? Let us guess: “Chocolate”? “Strawberry”? “Vanilla?” Those quotation marks are totally intentional, by the way. Why? Because we all know the minute you take a swig of that faux-flavored workout drink, your brain is having a serious side-conversation with your taste buds about “lowering expectations” and “how [...]

Read More »