Optimize mechanics and reduce injury potential
NOTE: The health and fitness information contained on this site in these work-outs is not intended to be a substitute for medical advice. Consult your physician before starting this or any other fitness program.
From the waist down, your lower body provides a stable base from which you can rotate through out the golf swing. In the preview two installments of this series, I discussed the importance of a strong lower body in regards to the golf swing. We have demonstrated some strengthening exercises as well as some balance exercises. These exercises are performed on a regular basis by all of Total Approach Golf's PGA Tour pros. Featured in this column, is Justin Leonard. Justin will be demonstrating some of his favorite lower-body exercises that he feels has helped him increase his distance this year.
Here are the statistics of Justin's increase in strength since he began the program. These exercises are also the exercises he is demonstrating for this column.
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Justin Leonard's Strength Improvement
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Before |
After |
Increase |
Leg press
Squat
Leg extension
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70 lbs.
40 lbs.
40 lbs.
|
315 lbs.
80 lbs.
105 lbs.
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350%
100%
162%
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|
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The key to performing these exercises correctly is keeping your pace slow and controlled, pulling the abdominal in tight throughout the full range of motion, and concentrating on the muscle you are working until all reps are performed. Remember, go at your own pace, and never continue an exercise if you feel pain at any time. Be sure to breathe throughout each exercise, exhaling as you see the weight stack go up, inhaling as you lower it back down.
During the squat, exhale as you stand up.
PLEASE NOTE: There are many types of exercise equipment. Read the posted instructions on the machine BEFORE YOU BEGIN. This will ensure your safety while performing each exercise.
Exercise 1
Leg Press
Begin positioned on the machine as described by the manufacturer, normally posted on the machine. Position your feet on the press with ankles, knees, hips and shoulder joints in alignment with one another. Contract your abdominal muscles by pulling your belly button in tight. Pressing with your heels, not your toes, slowly push the press machine until your legs are almost straight. Never lock your knees. Keeping abdominal muscles tight, return slowly to starting position. Perform 15-20 reps.
Exercise 2
Squat
Begin standing sideways in a mirror with a bench positioned behind you. You can use dumbbells to add weight or just begin with your own body weight. Position your legs shoulder-width apart and toes slightly turned out. Contract your abdominal muscles (see Exercise 1). Pretend as if you are going to sit down on the bench, barely letting your buttocks touch the bench before you stand back up. Watch yourself in the mirror to be sure that your knees never extend over your toes and that you are sitting your weight into your buttocks, not your thighs. Like the leg press, put your body weight into your heels and move slow and controlled through out full range of motion focusing on the buttock muscles. Perform 15-20 reps.
Exercise 3
Leg Extension
Begin positioned on the machine as described by the equipment manufacture, normally posted on the machine. Contract the abdominal muscles (see Exercise 1), flex your feet so toes are pointing to the ceiling. Slowly extend your legs just shy of lock knee position. Never lock your knees. Pause in that position, concentrate, mind to muscle, on your thighs and slowly lower back to starting position, letting your thighs do the lowering, not gravity. Perform 15-20 reps.
Editor's Note: Alison Thietje is the owner and developer of Total Approach Golf systems. She has been in the health and fitness industry for 14 years and a Certified Exercise Specialist for more than 10 years. She is personal trainer to, among others, PGA Tour players Tom Watson, Justin Leonard and Brad Faxon. Her column appears weekly on CNNSI.com
