Secrets to my Longer drives: For full article in Southland Golf magazine Page. 48-49
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| Creating shoulder rotation is key to maintaining a tall posture |
NECK/ SHOULDER TURN STRETCH:
Goal: For those wanting more LENGTH off the tee.
1. MUSCLES: Lats, shoulders, arms
2. ACTION:
a. Select a stable bar approximately chest height.
b. Stand perpendicular to the bar and take your address position by bowing forward and arching your back with your arms holding on to the bar mimicking your finish position first.
c. Make sure your posture is tall and your head is in line with your entire spine.
d. Shoulder blades retract and de-elevate as the first start of the move (Down and back). Think Shoulders down and back so your chin can turn over your shoulder facing the ground.
e. With the arms straight, fire your Lats and triceps (back of the upper arm) for full range stretch on the tendons and muscles . Golf swings dictate a quiet head, replicate this mechanism in the gym while lifting.
f. Hold for 10-30 seconds pretending your bracing your entire spine creating a better shoulder turn pointing your belt buckle to the ground.
3. TIPS:
a. The lats connect your arms to your spine all the way down to your tail bone.
b. Cautious not to over arch your back or elevate your shoulders getting into your neck.
c. THINK A TALL THOUGHT!
d. Spin around and then execute the same stretch mimicking your back swing take-a-way.
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| Load and lift in the gym to undo rotations the swing creates! Above is a wide cable row maintaining a tall postured position!!! |
WIDE CABLE ROW:
Goal: For those wanting more POWER off the tee.
1. MUSCLES: Lats, shoulders, arms
2. ACTION:
a. Select a weight you can do aprox. 10-15 repetitions
b. hold grip lightly as you would in your golf grip…feel your strength i your finger tips
c. Shoulder blades retract and de-elevate as the first start of the pull. Think Shoulders down and back. If there were a pencil between your shoulder blades, it should snap!
d. when the arms straighten, fire your triceps (back of the upper arm) for full range stretch on the tendons and muscles at the elbows and between the shoulders with out your head moving. Golf swings dictate a quiet head, replicate this form in the gym while lifting.
3. TIPS:
a. The lats connect your arms to your spine all the way down to your tail bone.
b. Cautious not to over arch your back or elevate your shoulders getting into your neck.
c. THINK A TALL THOUGHT!
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| tall posture at address |
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| Stay tall through impact |
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| 332 yard drive at impact |
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| PGA show Jan. 2013 with Lisa Vlooswyck, Canadian Champion |