Why You Need This:

In this golf fitness program video, you’ll learn how to improve your golf game by cracking open a nice, cold beer!

Yep, you read that right.

Tell everybody you know that you’re working hard on your game and sneak into the kitchen to grab a cold one.

Sound good?

Great.

Now, what the heck am I trying to do here?

Well, in this video, you’ll discover a great golf fitness exercise that you can do in your living room…

…with a beer if you so choose.

I’m excited to have Joe Yoon, a golf performance coach, teach you how to boost your swing power.

This is the first video of Joe’s fitness series, which focuses on improving your flexibility, mobility, and strength.

You don’t need to join any special gym or buy any expensive equipment.

Joe’s first exercise focuses on one of the major Top Speed Golf moves, the Power Turn.

You’ll learn a mobility exercise that really stretches the upper body from your mid section.

Performing this exercise will help you go on to make a bigger turn in your backswing.

Make sure you watch this video now to start making huge improvements with your golf fitness…

And don’t forget that you can do these exercises at home, and with a beer if you want!

What's Covered: How to improve your golf fitness.

Golf Pros Featured:

Instructors Featured: Clay Ballard    Joe Yoon    

Video Duration: 8:52

Video Transcription:

Clay: All right guys, grab the remote, crack open a beer, we’re going to improve our golf game.

Hey guys, welcome back. I’ve got a great video series for you, this is Joe Yoon, he’s a golf performance trainer, and he’s going to work through a special series for you guys over the next few videos that we send out.

This is going to help you with the five keys to the Top Speed Golf System. We’re going to work on your flexibility, your mobility, and the best part about this, and why I did a kind of a funny intro there, is you can do it right from your living room.

You don’t need any special gym, any kind of special equipment. We’re going to do everything we do today and in this video series, you can do with things you have laying around your house.

It’s really going to help you to improve your power in the golf swing. So Joe, what’s the first workout we’re going to be doing today?

 

Joe: For the first workout, we’re going to work on the Power Turn. We want that big shoulder turn so we can get as much power as we can.

The first thing we’re going to do, we’re going to assess Clay, we’re going to work on t-spine mobility, so how flexible his upper back is.

We’re going to run through assessment and then show you some exercises. Again, very simple exercises that don’t take too long, so you can watch the game again, drink a beer while you’re doing them.

We’ll get started.

The first thing we’re going to do is the t-spine assessment, so how much range of motion you can get in your shoulder turn.

I have Clay here, he’s sitting down on a bench, but if you’re at home you can sit down on a chair, a couch, just make sure your knees are about hip level when we’re doing this.

I’m going to have Clay – you can use a golf club – put the golf club right over his shoulders.

Clay: One thing on the t-spine you mentioned there, that’s your thoracic spine, kind of this height.

Joe: Exactly. It’s the part of the spine, about the base of your neck to maybe just below your belly button level, and that’s the part of the spine that really needs to be flexible.

Clay: If you’re going to get a Power Turn, we need to be flexible to get that rotation.

Joe: Exactly. I have him with the club over his shoulders. I’m going to put a yoga block right between his knees.

If you’re at home, again, you can use maybe a pillow, a couple rolled up towels. This is just going to lock out his lower body when he’s rotating.

From this position, I’m going to have Clay just squeeze the block just a little bit, and we’re just going to check the backswing for this assessment. I’m going to have him rotate to the right.

He’s a little bit tight today, so he’s about maybe 30° and we’re looking for maybe about 45° to get that big shoulder turn.

Clay: One thing to keep in mind, too, guys, when you have the block in between your knees. What we don’t want to do is cheat and start going like this, and letting your knees move, letting them sway because that’s going to give you a false reading.

We want to make sure that block stays perfectly still and then rotate. That way you can compare like before and after, like you said, I’m pretty tight.

Joe: A little tight this morning. Now we have a good starting point and we’re going to run through some exercises to see if we can improve this and get him to about 45°.

We just finished our assessment with Clay, and we’re about 30° to the right, so little bit tight. We’d like to get him about 45°. I’m going to show you an exercise you can do just at your home.

I usually have most of my clients do it right down on the carpet. Today we’re in the gym, we’ve got a yoga mat down just so we’re not on the hard floor. This is going to work on our t-spine mobility.

So again, the spine about middle to upper back for the flexibility. I’m going to have Clay lay down on his side, and I’m going to make sure that his knees are about hip level.

If you can’t get hip level, just get them as close to that level as possible. What this is going to do is really help lock out that low back so we only get rotation from our upper back.

So I’m going to have the knees up a little bit higher here, good. Then I also have Clay with a little yoga block here. Again, if you’re at home just a pillow just to support your neck. We don’t want to crank on that neck while we’re doing that stretch.

Have Clay’s hands together, reached out in front of him. I’m just going to have him open up all the way to the other side. There we go, good.

One of the big keys here is to hold this position for two minutes. We’re going to hold it for at least two minutes.

One of the biggest things I see with other trainers and other clients is that they think that you only have to hold it for about 20 seconds, and they might just do that a couple times.

If you’re doing that, you’re pretty much just wasting your time. You want to hold this stretch for at least two minutes to make musculoskeletal change.

Clay: That’s one of things I always been told, 15 to 20 seconds, and I had a hard time getting much improvement. Now I set my phone, throw it on two minutes, and set the timer and switch to the next one. It’s made a big difference.

Joe: That’s one of the big issues. People will start stretching for a little bit, they don’t see the results, and then they quit. Here we’re probably just doing, we’re just holding it for two minutes, and then we’ll see a lot more change than we would if we just held it for 10 to 20 seconds.

I’m going to have Clay hold this for two minutes. What I want you to do at home is grab your phone, grab the timer, set it for two minutes, and then just press start and then once that timer finishes, then you’re done.

If tingles, bring it in.

Clay: What is that, just the nerve?

Joe: The nerve, whenever it gets stretched out. When people do treatments on nerves, they have to stretch the arm out, or kind of do some of this to get the nerve to stretch and kind of glide through the muscles.

When we start stretching and maybe your muscles are tight or it’s pinching the nerve, you start feeling that tingling motion. If that happens, just bring your arm right in here until it stops tingling.

It’s not a big issue, then relax, but we still get this great shoulder turn here, and let that relax.

We just finished our two minutes, and we’re doing our left side and I’m going to have Clay switch sides, and we’re going to do his right side.

We’ll set that timer again for two minutes, and we’ll see you in two minutes after the stretch is done.

One of the common things I see all the time is the person’s knees aren’t high enough and bent high enough during the exercise. So what happens is if the knees get below the hips, it means that the low back has a possibility of rotating a little more than it should.

So if we can bring our knees above our hip level, or just about our hip level, it locks out our low back so the only rotating we can get is from our mid-back, our t-spine.

Clay: I can feel the difference there, I felt like more up in my rib cage more than down in my lower back. Like this feels way easier, I can almost rotate more.

Joe: Exactly. When we’re doing this exercise, just make sure that your knees are about hip level, and if you can, just above it so we just get our rotation from our t-spine.

Another thing is, when we’re doing this I really want you to concentrate on breathing. This can be a very uncomfortable position for people who are super tight, but if we can concentrate on our breathing to help relax our body makes the stretch much, much easier.

When we’re doing this, I want Clay to take a big breath in through his nose, but I want him to feel like he’s filling his belly up. This is going to help kind of fill up the diaphragm, the belly. It will help him relax a little bit more.

A ton of people nowadays, when they breathe, they breathe through their chest, they kind of use their neck muscles to support that, but we really want to help relax and especially during a stretch that’s super tight.

Two minutes is up, so now let’s recheck the assessment and see if Clay improved at all.

We did our initial assessment on Clay, and then we ran through our exercise. Again, only took two minutes for the stretching program, and now we’re going to recheck his t-spine mobility to the right just to see if he made change.

This is a big key for me is make sure you do some sort of assessment before you start your stretching program. It can be as simple as doing this, seeing where your’e at, and then just rechecking after you finish your stretches.

What I’m going to have him do again, is squeeze with the knees to lock out his low body, and the again I’m going to have him rotate towards me, see if he improved at all.

Clay: I can definitely feel a difference. That’s the thing. When me and Joe very first started going over some of these stretches, I never heard of the two-minute stretching rule. I’ve been stretching for shorter periods of time.

We did a before and after with a couple different things. In one day you could really see a big change in mobility. Be sure to do the before and after, because a lot of times you can’t tell if you’re here or here, but when you look at it on the video, it made a big difference. It was pretty cool.

Joe: Exactly. Just in two minutes today, he went from about 30° of range of motion to the right, and now he’s probably 45° to 50°, so imagine how much easier that Power Turn’s going to be after you just do a couple minutes of stretching.

Clay: Be sure to stay tuned, guys. This was the Power Turn, Joe’s going to be joining us for the other pieces of the Top Speed Golf System. I can’t wait to get started.