Exercise For Rotary Strength

[sean_craig]

I thought I would share this exercise with the forum, particularly because there is a thread on McIlroy's hip rotation.

This is a drill that I originally saw in a book called Beyond Crunches by Pavel Tsatsouline. With all due respect to the TPI crew, and I love their work, a lot of their drills seem geared from/towards prehab/rehab, not necessarily developing maximum power.

I also think that most rotary exercises, eg Russian Twist/Twisting Crunches are a waste of time, and are possibly harmful to spinal health. I also don't typically believe that most weight room movements carry over to golf (specificity of movement). This is a great exercise though, so I thought I would share it with everyone. Enjoy.

 

[willgolfer]

I do this. Great exercise, especially for punching power.

If you do it at the gym find a corner wall and use a towel between the end of the bar and wall.

Proper form is essential.

 

[Nikkie]

I want to start exercise classes, Would you recommend me some effective exercises that do work for relaxing the body and mind. I know a little about yoga... Does that work?

 

[sean_craig]

I want to start exercise classes, Would you recommend me some effective exercises that do work for relaxing the body and mind. I know a little about yoga... Does that work?

As someone who has been training for about 10 years, specifically for golf, I would discourage Yoga.

The poses are nothing special. Some of them can be harmful and tend to stretch ligaments instead of muscle (a big no no).

As far as stretching for golf, you would be better off putting together a specific stretching routine for your body, preferably with the help of a professional, but not necessarily. It's not really rocket science, you know where you are tight. In my opinion, the best golf exercise program would contain the following, probably in order of importance:

1) Stretching (Iso-metric stretching, passive stretching)
2) Foam Rolling or Massage
3) Basic Weightlifting (Squat, Bench Deadlift, Chinup, Power Clean)
4) Cardiovascular Exercise of Some Sorts

For anyone looking to use stretching to help their golf game, build your programme around the accomplishing the following:

Thoracic Extension
Hip/Lumbar Separation
Chest/Anterior Deltoid Flexibility
Hip Internal and External Rotation

 

[drewyallop]

The poses are nothing special. Some of them can be harmful and tend to stretch ligaments instead of muscle (a big no no).

Which poses are harmful? Why is stretching ligaments a no-no? Just how can you stretch a ligament without stretching a muscle? What style of Yoga are you referring to?

Drew

 

[sean_craig]

Ligament stretching is both dangerous and unnecessary. The biology of the ligaments makes them very easy to injure while only moderately stretched. Ligaments hold joints together, and do not stretch well except in children, and pregnant women. Muscle tissue is akin to a telescopic antenna, while ligaments deform while stretched. Research reveals that stretching ligaments just 6% can induce tears.

Potentially harmful yoga asanas, off the top of my head, are the goraksha asana, the sakthi chalini, the khanda peeda asana, and the gomukhasana. All of these poses can only be performed by stretching ligaments. But to be fair, some western stretches like the hurdler's stretch are also guilty as well. Stay the hell away from them, they offer no athletic benefits whatsoever.

You can drop down into full splits, and rotate a wooden down over your head without stretching ligaments. You don't need to do it.

 

[sean_craig]

By the way, I'm not saying that Yoga is a harmful activity. Many people practice it safely and productively. It just isn't anything wonderful or magical. I can throw together a bunch of brutally effective stretching methods, including isometric stretching, loaded passive stretching, PNF, AIS stretching, throw a dude into a hot room and claim some kind of spiritual benefit, and maybe it'll be the next big thing.

All I'm saying is, if you remove the spirituality from yoga, it's just a stretching routine. Nothing special about it and you're better off creating a stretching routine fit for your needs and sport.

 

[Yen]

THis is really a great exercise. I will try this. But I heard the injury of this area will result in so much in pain. Can you please elaborate the precautions involved ion it.
Thanks for sharing it.

 

[drewyallop]

I want to start exercise classes, Would you recommend me some effective exercises that do work for relaxing the body and mind. I know a little about yoga... Does that work?

Buy "Golf Anatomy". Specific exercises for the golfer to develop flexibility, strength, balance, explosive power and injury prevention.

 

[JonWil]

Thanks for posting the video. I like the exercise.