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How Golfers Can Improve Mobility & Their Game

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.


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