golf fitness programs


Hello valuable readers, Dee here, and I’m about to off on a rant, so if you are sensitive, don’t like to be challenged, don’t like to hear the truth and don’t like to be called out, then now would be a good time to go to facebook or something and waste some time!

Part of me is pissed and part of me is sad, so for now I’m both…”pissad” (new word for the day!).

I’m “pissad” because as I was out on my road bike today, I passed two golf courses with about four holes visable from the path I was on. And at both courses, I stopped to watch some swings, but become struck by the fact that of 32 golfers (4 holes x four foursomes on each course = 32 golfers), ALL OF THEM WERE OVERWEIGHT OR OBESE, and ALL OF THEM WERE STRUGGLING WITH THEIR GAME because of their weight.

Of course while I was thinking this, I was reminded of the newest overwt and obese numbers that came out about three weeks ago (see the blog that I posted) that stated that more people (~32%) are now obese, and (~31%) are now overweight with kids following behind at close to 25% each obese and overwieght.

As much as what I was seeing is a true representitive of our population here in the United States, I got mad at how people have just “given up” on themselves, and that’s when I got sad.

As my “thought flood” continued, I started thinking about why so many, men in particular, end up playing golf as their “sport of choice,” and I think part of the reason is that it’s easy! Seriously…if you ride a cart, there isn’t much exercise at all! So it still seems that to the public, golf is an easy sport to play and doesn’t take much fitness to play like many other sports do.

Think about how golf is viewed for the most part, especially from a “male” point of view:
1. We try to hit it as far as we can to make ourselves look better or bigger than our opponents = insecurity
2. We miss a putt and cuss and blame the putter = immaturity
3. We move the ball a little bit or change our score = cheating
4. We think our “state of the art” clubs are better than our opponents (even though they don’t equate to lower scores!) = show off
5. We blame our back pain as the reason as to why our game sucks = laziness
6. Then we get hot dogs and a soda at the turn and cocktails afterward, and then players wonder why they have a hard time with the game and life in general!

I mean how pathetic is that! But, if you think about it, those adjectives above describe alot of people and how the run their lives…and that is probably the biggest reason why I think people have just given up.

Golf is a sport of integrity, honesty, precision, patience, skill, talent, love, hate, and athleticism! These are the values we promote, and will always do our best to help you with any of those that you struggle with!

Really my friends, that is why Tyler and I created Golf Fitness Guys, and why we talk about everything in life that could play a role in being a great golfer, because in our opinion, golf just isn’t a sport, it really is a lifestyle and speak a ton about how you look at life. Our goal is to provide you with the latest, most solid- research backed information you can get on:
1. Golf Fitness
2. Body therapy
3. Muscle Activation Techniques
4. Mobility, Stability
5. Strength, Power
6. Nutrition
7. Supplementation
8. Life issues- hydration, sleep, stress reduction, disease prevention, etc.

You see, we see golf and golf fitness as a lifestyle. Our golf fitness programs we make for our clients, including our PGA Tour winners, benefit their lives first, and they get better at golf because there lives begin to change for the better! Like I always say, “Golf fitness is Life fitness!”

So PLEASE, get off your butt, get outiside or into a gym; go to Whole Foods or at least buy as much organic food as you can; and make a change for not just yourself and your game, but for your kids and legacy after them! God gave you a healthy body the day you were born, and the only thing that has made it different since you’ve been old enough to make decisions for your health and fitness is YOU!

Thanks for listening, and I hope that it has stirred some feelings in you that will make you want to make a difference in your life.
You had the power to get where you are now and ONLY YOU HAVE THE POWER TO GET OUT!

If this is you, and you are hopefully not offended, and want come coaching on how to be better, then PLEASE contact us, and we’d be happy to help you get your life and game back!

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Dee here, back from another TPI certification event!

BTW…did you know that you have absolutely NO reason why you shouldn’t be on a golf fitness program?

Know why?

Because there are over 4000 TPI certified professionals in the world that are ready to help you be a better golfer! Find one in your area.

Ok, the big mistake you are probably making is…stretching random muscles cause your golf instructor or personal trainer, or yoga teacher, or because you read it in Mens Health or Golf Digest! Here’s why:

As golf fitness pro’s, Tyler and I believe in seeking to gain “Mobility” in the body, not just flexibility, which would be gained if you just stretched. The difference is in the definition of Mobility, which states that, “Mobility is a combination of joint range of motion and muscle flexibility.”

So what this means to you is that you not only need to stretch, but you need to make sure that the joint that is crossed by the muscle you are stretching is mobile, aka, “free moving.” This is why I posted the tennis ball and foam roller videos, because they help the hip joints’ range of motion AND the muscles flexibility that crosses the hip joint. The result, increase mobility of the hip (and shoulder too since there is a tennis ball therapy video as well!).

To access those videos, just scroll down the page!

So, if you are making the big mistake of just stretching without making sure the joint is being addressed, you are wasting valuable time that could be making you get better quicker!

If you have questions about Mobility and stretching, just email Tyler or I, and we’ll be happy to answer any of your questions!

Now go watch those videos (don’t forget to sign up for our you tube channel) and get more mobile!

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Hi guys, Dee here…in Minneapolis that is…

For yet another Titleist Performance Institute certification…but this time I am here to re-take level one fitness!
That’s right, Tyler and I are so commited to making sure that we are on the “up and up” with our continuing eductation and the changes that are taking place in the industry, that we often re-take certifications we have already earned.

I want to make sure that we are giving you, our loyal readers, the best information you can get, so that you are ‘raving’ fans of ours!

So stay tuned, as I will be posting today, saturday and sunday on valuable tid bits of info that you can benefit from!

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Hi everyone, Dee here with another video to help you “finish off those hips” and make them completely mobile!
Remember, these 3 videos when combined, can help reduce or eliminate low back pain, hip pain, knee pain, and definately allow you to rotate more…so do them everyday till you work out all of your sore spots, and then go practice and play with your new ability to rotate!

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Hello GFG fans, Dee here to talk about getting those hips to work better which will take away back pain, shoulder pain, and help you hit it farther!

So we all know that every single one of you out there wants to hit it farther and also play golf without back or shoulder pain…right?

Yes…that is the answer, and Tyler and I know that no matter your age or handicap, distance and pain are almost number one and two on the list of “ultimate golf desires!”

Well today I will show you how to help those hips get looser, which will take pressure of the low back and increase both your back swing and follow through!

Check it out…

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A sway is any excessive lower body lateral movement away from the target during the backswing that forces the weight to the outside of the back foot. This fault makes it very difficult to develop a proper weight shift during transition and the downswing. If there is no stable platform to drive their weight off of during transition, golfers will lose power and inadvertently try to develop speed in an inefficient manner.

1. Right Hip Internal rotation- is paramount for full rotation into the right hip without any lateral sway for a right handed golfer. If the body is unable to rotate around the right hip due to joint or muscular restriction, lateral movements will dominate the pattern.

2. Separation of Lower and Upper body- Separation of lower and upper body allows the lower body to laterally stabilize while rotating during a large shoulder turn. Limited trunk to pelvis separation is usually caused by reducing spinal mobility and shortened lat flexibility.

3. Glute Strength. The ability to stabilize the right leg during the backswing is directly proportional to the strength and stability of the glute muscles (your booty!) When it comes to lower body lateral stabilization, the glute medius is the king! It helps the right hip from elevating and shifting laterally during an aggressive coil into the right hip

Other causes-
1. Lack of understanding of proper technique
2. Injury to the hip, knee or ankle
3. Ball too far back in the stance

Sign up in the right hand corner for our Golf Starter Kit and you’ll find a golf fitness program that will  help you correct these issues!

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Tyler here with a golf fitness question and answer segment that you might enjoy.

Here was the recent email that we received regarding the golf fitness demands of a good backswing.

Fitness Guys,
My name is ____and I am an assistant golf pro in Phoenix and I am having minor issues with my golf swing and I believe they both have to do with fitness/flexibility. I constantly work on posture and I am an avid weight lifter. My two issues are, one, when i get to the top of my backswing i notice two things. One, my head actually drops (dips) a few inches during my backswing. I have studied pro swings and noticed that most will actually move a little away from the ball and then, on the down swing they swat (like tiger) or drive towards the ball. However, with my position I have to come out of my posture, which causes issues. The second problems I feel is related to the first. I can’t get my hand high at the top of my swing. They are not flat, but definitely not in the position like Tiger or Ernie. I think I developed that dip thinking that if I could turn under the ball more then i can get my hands higher, but both moves just suck. What can you recommend?

Well, thanks for the Golf Fitness question. Let me see what I can do. I’m sure you are not alone with your problem of losing posture at the top of the swing. I normally only change a back swing position if it is directly influencing the poor move on the downswing, in this case it appears to be. The most likely issue facing you is that you probably have developed tight lats. As a weight lifter, I’m sure you know how important lat strength is, but for golfers an even bigger factor is lat flexibility. The lat connects the arm to the the pelvis and is highly involved in rotation and in elevating the arm height in the back swing. To test if your lats are tight, stand with your entire back up against a wall or door and try to raise your arms straight up over your shoulders. If you cannot touch the wall with your thumbs while keeping your lower back up against the wall and keeping your arms straight then you most likely have tight lats and this will influence your golf swing.

Usually the golfer with tight lats will keep the left shoulder closer to the left hip by dipping the head down (and sometimes toward the ball) in an attempt to make a larger swing than the body will allow. We have a saying in golf fitness, “shorten your swing or lengthen your lats.” Now, because the lat connects on the upper arm, when it is tight it can also limit the amount of arm height you can achieve.

So assuming you have tight lats here are a few things you can do.
1. Foam roll your lats to remove trigger points
2. Perform lat stretches such as twisted lat stretch found in our free program.
3. Perform core activation exercises.

I have found that often times tight lats will not resolve themselves until you start integrating your abs into movements. Often the lats are overworked because of their ability to act as a core stabilizer in lieu of the deep core.

One final thought. I am not in the business of telling people what to enjoy, but I do like to educate – and you need to know that bench press (any form), pull ups, lat pull downs and any other internal rotation exercise can make your tight lat situation harder to correct. The shoulder external rotators (primarily infraspinatus) are very small compared to the size of the internal rotators (chest and lat). If you constantly stress the internal rotators in the gym it will be very tough to get the flexibility (turn and arm height) that you are looking for.

The top of the back swing only needs to be managed so that it doesn’t lead to problems on the downswing. Good luck golfers and keep sending us those questions.

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Dee here talking today to parents of junior golfers.

Do you want your child to play good golf, maybe even get a scholarship and go to college?

Then do both yourselves a favor and make sure you fully develop your child before making them exclusively play golf!

Here’s what I mean…there are many parents these days who want to create, ”the next Tiger.”

So they think that starting their kid as early as possible will lead to a successful career like Tigers. Well…that’s a bunch of BULL!

Tiger didn’t just play golf his entire young athletic career! He played soccer, track, golf and dabbled in other sports! He also had a golf fitness program along the way!

Let me provide you with some important tidbits of info to think about:

  1. Growth changes do not equal developmental gain!
  2. Juniors under-train, over-compete and no clue about recovery, oh, and it’s the same with the parents!
  3. From a developmental stand point, a 12yr old can be 4 years apart!
  4. Juniors need to learn to train and then train to train
  5. For the boys, you will not be able tell how good a player he will be until his “nutts drop!” So in other words, until he matures 16+, you cannot make assumptions as to how good they will be, so don’t do it!
  6. And lastly, boys will get strong several months after their growth spurt!

So here’s what you need to think about with your junior golfer (or any young athlete!), Let them play at least 4 sports till they are 16 yrs old, then if they are committed, then it is appropriate to be a golf exclusive athlete only.

Focus on “long term athletic development” (aka, a golf fitness program) starting at age 6 playing as many sports and activities as possible. This will fully develop the child’s neurological, neuromuscular, musculo-skeletal, emotional and cognitive skills required to become a good athlete who plays golf, instead of a golfer who has no physically strong characteristics, which will lead to a short golfing career!

Parents, PLEASE don’t make the mistake of thinking you know what is best for your child…you are not an expert! Consult those who are (like us), so your child will fully develop, play what they want, and so your relationship with them is still a great one, and not one that is being pushed by you!

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Tyler here on Long Island enjoying lots of bar-b-que’s on this long weekend.  Before we head out to church, I thought I’d give a quick post for the die hard GFG readers.

I got a lot of positive feedback from my report on my first round this year.  So here is my report from round number two.  I played in a scramble at Worthington Mannor with my boss, his wife, and his brother-in-law.  I’ve got good news and bad news.  The good news is that I can still drive the ball as well as anyone.  The bad news is that my putting is rusty – and when I say rusty I mean that I started ONLY one putt on my line over 18 holes.  That’s pretty much unacceptable and will take a little practice this week, but all-in-all I was happy.

So we started on 13, a par 5.  I let everyone hit their drives and then stepped up remembering how it went last round.  If you can’t remember the struggles I had the first round out this year, then flip back to my older posts.  Anyway, I stepped up knowing that I had no swing thought because of my lack of play.  Somewhere in my takeaway I decided, left shoulder down.  The ball finished 320 yards just in the first cut of rough – and I had my swing thought for the day.  I am very analytical and have numerous mental tests done (if you want to take my favorite test, then leave me a message on facebook).  Anyway, I play better with one clear swing thought than with no thought.  It’s how I work and I go with it.  I usually like to pick a thought during warm up to be my “feel” for the day – good thoughts can last me a week or month and I won’t have to find one before I play.  But on Tuesday I didn’t really get to warm up my swing because I was doing a clinic for the event.  Basically I made a mistake of not having a clear thought process walking to the ball; and I got away with it.  Not only did I get away with it, I had my thought for the rest of the day.

With that thought in mind I drove the ball amazingly well.  On 14 (340 yard downhill par 4) I was in the greenside bunker.  On 7 (315 yard par 4) I was on the fringe.  On 10 (310 yard par 4) I hat a lazer to sneak the ball past the water and was a foot off the green.  Then on 11 (303 yard par 4) I was pin high just off the fringe.  I had a bunch of other good drives, but those 4 required distance and direction to get near the green.  What’s really cool, is that I could have told you that I was going to hit the ball well after the second hole.  So no, this wasn’t just a boastful post about how I am the greatest driver of the golf ball alive, it is pointed to help you analyze your own game.

I know my game and swing at this point and I know what it takes for me to play well.  I try my best to recreate that situation every time I play.  For me it is having a clear swing thought from my list.  I have about 10-15 acceptable swing thoughts that all help me control my tendency to early extend/slide.  My swing thoughts don’t jump around for no reason.  I have never worried about my arm or club position at the top of the swing.  It doesn’t fit within my game and it’s requirements.  Take a second and think about how well you know your game.

Do you play better when you care/take it seriously?  Or are you better when you joke around?  Do you play better in the morning or the afternoon?  Do you play better when you have a caddy or when you are helping someone else by telling them your thought process?  Do you do better with a 30 or 90 minute warm up?  Knowing where you stand or taking it shot by shot?
For me, golf fitness is all about being self-aware and attacking your weaknesses.  Greg Rose wrote a quick article a few years ago that I completely agree with.  In the gym you should attack your weaknesses with everything you got.  If you are strong, then take yoga.  If you are gumby then do some deadlifts and get on a strength program.  However, on the golf course I think the opposite is true.  You should continually develope your strengths and simply manage your weeknesses.  There is room to be a great golfer with great ball striking or great short game.   Or you can be an average golfer with good ball striking and a good short game.  Re-read that last sentence, the words were chosen carefully.

Work on your strengths and manage your weaknesses.  I am not going to allow myself to only get one putt online for a round, but I can manage it to where I start 50% online and let my ball striking score for me.  What is going to score for you and what are you just going to manage?

Know your body and know your game and you will be able to reach any goal you want in golf.  Good luck golfers.

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Dee’s back!

So after a wonderful family vacation in Italy for 10 days, I am back and am irritated and embarrassed!

If you remember a awhile back on one of my posts, I shared my frustration with you about the sad state of America and our obesity problem that exists. I reported the latest numbers that said that 40% of Americans are now overweight and 20% are now considered obese. That is a whopping total of 60% of American adults!

Well, if any of you have been to Italy, you know that the populous as a whole is not overweight and consume large amounts of oils, fats, fish, wine and carbs.

But here’s the deal, they walk everywhere and consume food that is as natural as possible! Most all their foods are fresh and not processed like ours!

I did a personal experiment. For 10 days, I enjoyed wine, olive oil, pasta, meat, yummy coffee and of course, gelato every night! I did approx 2-3 miles of walking to all of the fabulous sites, about 50 push ups everyday, and I honestly can say I didn’t gain any weight!

Now, don’t get me wrong, I can’t wait to get back to the gym right after I post this, but my over all point is that “fat” isn’t our problem! It’s lack of protein in our diets, over loading on the white foods/ fast foods/ dairy products/ sugar and not enough exercise that is our problem!

My proof? Besides all of the research I have that backs it up…it was the airport, yes the airport!

Seeing otherwise “fit and healthy” Italians all week and not very many Americans made it exceptionally shocking to stand in line at our US Airways ticket counter and see nothing but overweight and obese Americans…seriously…like 95% of the entire line (and it was long!) was this way! It was sad and frustrating, BUT, it made me more vigilant to speak the truth to you our loyal readers, the young people and golfers across this great country.

That is why we frequently use the phrase, “Golf Fitness is Life Fitness.” Not only will your game improve if you exercise regularly, but you will do your country a favor by staying one of the 40% who aren’t overweight or obese and you will also tend toward promoting a healthy lifestyle to your kids and grandkids, and that, my friends, is how we change golf and lives forever!

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