Do you feel that you are not turning as much as you used to? Are you losing distance?  Do you mis-hit most of your shots? You may be swinging too much with your arms.

One of the most common swing faults among higher handicappers and even some low handicappers is lack of rotation in the torso during golf swing. Many golfers end up just lifting or swinging their arms. Compare to pros that have massive torso and shoulder turns. Results in lack of power, pulls and slices.

To create your maximum turn you first, need to be flexible and strong enough to get your body in the correct position. If you are flexible, then it may be a matter of just learning the correct swing mechanics, but if your body is physically incapable of getting into the correct position, no amount of ball hitting will help you, in fact, you will just keep ingraining the incorrect move.

On-Course Tip-

Most great ball strikers and I say most, because there are always exception to the rule, sweep the club back letting the core muscles, that include the shoulders, upper back, the abs, oblique’s as the hips resist initiate the backswing by pushing the club back away from the ball.  As opposed to just lifting the club up with the hands and arms.

This sweep is what is called the “classic one piece takeaway”. The arms stay connected to the body.

Here is an easy drill or swing thought if you will to help you feel what I mean.

Sweep the Ball Back Drill-

1. Set up to hit a shot.

2. Place a second ball approximately 6 inches straight back on your target line behind the ball.

3. Start your backswing and push the second back away. Feel as is your are sweeping the club back low and wide.

4. Complete your backswing.  If you have a hard time pushing the second ball straight, then you are swinging too much with your arms.  Practice this drill to learn to use your core as you swing back.

Stay tuned for off-course tips to help improve core strength and rotation to eliminate lifting your arms on the backswing.

Live On-line Classes and video analysis with Karen…

Incorrect Driver Setup

For the majority of high-handicap golfers the driver is the most difficult club in the bag to hit because it is the longest club and it has the least amount of loft. It will slice more often than not.

• Pros set up with their spine tilted away from target at address, which helps them give the ball a more sweeping blow
• As opposed to high-handicappers who may lack strength and mobility in spine and hips and set up too much on top of the ball at address which makes them hit down on the ball.
• If you have marks on top on your driver because you have hit down on ball with driver.

On-Course Drill

Right Leg Balance Drill –

• Here is a simple drill to help you get the correct spine tilt with the driver at address.
• Walk into your shot placing your right foot down first and lift up your left foot completely off the ground and set club up behind ball.
• If you are left handed, do the opposite foot.
• Your innate ability to balance should cause your upper body to tilt away from the target.
• If don’t tilt away from the ball you’ll fall over.
• Set your left foot down in line with the ball so ball is forward in the stance, but keep the spine tilt.
• This spine tilt will help you 1) make a low wide take away and 2) will help you give the ball sweeping blow instead of steep downwards blow.

Off-Course Exercise

Heel Touch Exercise – Will increase flexibility in low spine, hips and pelvis to be able to get correct spine tilt at address with driver.

• Off the course, you need to increase your flexibility in your low spine and hips to get that correct spine tilt at address with driver.
• A great exercise to do is a heel touch exercise.
• You have to get lay on the ground.
• Lift both legs in the air with your hips bent at a 90 angle.
• Keeping your knee bent, slowly lower one leg so your heel  touches the ground without letting your low back come off the ground.
• Repeat on the other leg.
• Do this for about a minute or so and you will increase mobility and strength in your low back and hips.

Private Live On-Line Coaching with Karen

Being able to make a powerful, effective golf swing will require some cooperation from your body, and it’s imperative that you’re capable of making the necessary movements, especially if you’re trying to incorporate swing changes.

Many golfers, however, have no idea that their fitness level might be adversely affecting their ability to swing the club and how it can lead to significant swing flaws.

Along those lines, we want to help you out, so we enlisted the help of SwingFix instructors and fitness gurus Jim Williams and Karen Palacios-Jansen to show you how some of the common swing flaws that we see in so many videos that are submitted can actually be fitness-related.  Check out the video

Have Karen analyze your swing…

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Although yoga  has been in the mainstream of general fitness for a few years now, golfers are just starting to consider this discipline to help improve their golf games. Many PGA Tour players such as Camilo Villegas and Vijay Singh have been practicing yoga for years now with dramatic results.

Private Coaching Session with Karen. Let Karen help you with your golf swing in the privacy of your own home or office. During the session, Karen can show you drills and exercises to help you improve all areas of your golf swing and game. Learn golf specific exercises and practice routines to help your gain distance and consistency. Let Karen help you with on course strategy and the mental side of the game. Karen will answer any questions you have regarding your swing and game.
Receive a free Cardiogolf dvd when you sign up for your first private coaching session with Karen.

But if you are new to golf-fitness you may be confused by all the options-from hot yoga to hybrid classes, which type of yoga will help you improve your game?  Here are a few types of yoga and moves that you will want to incorporate into your fitness regime to help your game.

Only a few year ago, you could go into a gym and take a class entitled ‘yoga’.  Now there are over 800-plus styles to choose from according to the March 2012 Health.com Magazine issue. Virtually any type yoga improves strength, flexibility, and balance as well as relieve stress.  Some types may be more intense than others, so you want to choose you class based on your fitness level. Here are a few options:

1. Hatha Yoga-A mind/body combination. Poses are straightforward, the pace is unhurried.  You do one pose after another.  This would be a wise choice if you are a beginner and want to increase flexibility.

2. Ashtanga Yoga-More of a workout to increase strength and burn calories. Ashtanga style is more of a cardiovascular workout where you flow from one pose into another. Some poses are more advanced and require you to use your own body strength.  A good choice if you already workout and  are trying to slim down and develop more strength.

3. Power Yoga-Like Ashtanga yoga, Power Yoga is more of a cardio/strength workout. You do one pose after another with little or no rest.  You may start in a standing position and move into a lying position and then stand up again. The class is meant to increase your body heat to burn calories and sculpt muscles.

4. Bikram Yoga-Also known as hot yoga is practiced in a room that is heated up to 105-degrees. The heat helps give the practicers a deep stretch.  Not for everyone, but a good way to burn calories and build strength while stretching muscles.

Here is one of my favorite yoga poses that can help you increase flexibility on and off the golf course.

Triangle Pose-

This helps stretch hamstring muscles, teaching use to stabilize your lower body and helps boost mobility in your shoulders.

Take a live on-line Cardiogolf class with me.  Check out the schedule at Cardiogolf Classes. Please feel free to request a time that is convenient for you.

Get Rid of a Reverse Pivot

The reverse pivot is one of the most common swing faults among the average golfers. Ideally, you want your weight to shift to your back leg, away from the target, on the backswing to create power. A reverse pivot happens when the weight goes towards the target on the backswing and the weight ends up on the forward leg at the top of the swing. The spine may also tilt towards the target on the backswing indicating a classic reverse pivot. In a reverse pivot it is virtually impossible to create momentum on the downswing resulting in loss of power. For many, a reverse pivot comes from having a stiff neck. If your neck is stiff or lacks flexibility then it is virtually impossible to rotate your body correctly.

Allowing your head to rotate slightly on the backswing encourages your spine to rotate in the correct fashion and your weight to shift into position. Increasing flexibility in your neck will not only help you fix the reverse pivot, but will help you create power in your golf swing. By freeing up your neck, you will be able to create the correct body motion in your swing.

Neck Rotation

Turn your head to one side, keeping your chin level and hold for 20 seconds.

You can add a little more stretch by pushing your chin with your fingertips.

Repeat exercise on the other side.

Neck Flexion

Flex your neck to bring your chin as close to your chest as you can go and hold position for 20 seconds.

Slowly raise your head back to look at the sky and hold position for 20 seconds.

Lateral Neck Stretch

Looking straight ahead cock your head to the side as if you were trying to bring your ear to your shoulder. Hold position for 20 seconds.

Keep your shoulders relaxed. Avoid lifting your shoulders.

Repeat excercise and opposite side.

Work on your golf game and get some exercise at the same time. Check out my new Cardiogolf Live On-Line Classes.  All you need is a webcam to participate.  You can learn golf-specific exercises in the privacy of your own home.  The classes are interactive so you can ask questions and get feedback on your technique.  The classes are small and affordable.

Work on your golf swing and learn exercises to improve your strength and flexibility specific to golf. Cardiogolf Live

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Tonight at 8 pm EDT

Click here to sign up and for more information.

Email me at cardiogolf1@gmail.com for more information.