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Why Should You Warm Up?

Stretch used to teach separation of upper and lower body

Why should we warm up?

You know the guy that gets out of his car, does a quick shoulder stretch, pops his neck and touches his toes before getting in a workout? If you know him, slap him, if you are him, smack yourself then read this article on how to get a proper warm up in:

There are a few different ways to warm up before a workout, but if your focus is on improving your fitness for golf, or to warm up before a practice session/round of golf and its important to understand that by doing a good warm up we can optimize our performance.  The types of warm ups we will talk about today are 1) General Warm up, 2) Specific Warm Up

The General Warm-up:

Hip Hinge Drill

Hip Hinge Drill with a dowel to promote better posture

The General Warm-Up will firstly help increase your body temperature. Why does that matter? Well a good general warm up will improve circulation by pumping blood out to your periphery via opening up smaller blood vessels which is a good thing. This increase in blood flow will help make our muscles a bit more pliable and ready for movement under load. Lastly, a good general warm up will help to lubricate our joints.

Specific Warm-up:

Specific Warm-Ups will help us focus on particular areas like feet and ankles, or we may decide to warm-up a certain pattern or position like a half kneeling position.  Our body knows where it is in space because of little sensors embedded in around our joints and through our muscle tissue.  If you have a particular area you want to work on or focus on, a specific warm up for that area will help with all the stuff we just listed under general warm-up and give the added benefit a specific area or pattern.

Based on your assessment, a good warm up can serve as an injury prevention tool as we are cuing up your bodies main sensory organisms (brain, joints, muscle, connective tissue), and a way to get our minds right for the task at hand.

How do we warm-up?

Check out this little video I posted up on YouTube for a proper ground based warm up. It hits everything we talked about in this article.

If have any questions feel free to reach out!

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Warming Up for Golf

Lumbar locked trunk rotation

Golfers! Looking for a great warm up to do before your workout, or even your round?

Check out this quick, yet simple yet challenging warm up routine for you core!

It’s a great way to warm up your core in all 3 planes of motion:

  1. Flexion
  2. Extension
  3. Rotation

Give these drills a shot and let me know how you like them!

If you are interested in getting a evaluation and finding drills that are specific to your needs, we can set up either an in person or online session.

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2:1 Drill for Power

My friends over at the Southern California Golf Association (SCGA.com) asked me to help them out with some of their videos for their SCGA Tv and my friends over at Pelican Hill Golf Club allowed me to video on their driving range with Tim Mitchell (@TimMitchellPGA) to demonstrate one the first drills I might use with a golfer to develop lower body power in all three planes of movement.

roykhouryfitness


Roy Khoury of Roy Khoury Fitness taking Tim Mitchell through the 2:1 Drill

The drill we went over is called a 2:1 drill. The 2 refers to 2 quick continuous hops, followed by the 1 which refers to 1 controlled descent into a deeper squat. Why I like this drill is you are learning to load and unload the hips 2 times quickly followed by a controlled hold much like seen in the golf swing. While an argument can be made that other drills will ultimately produce more power- this drill is a great starting point to get into plyometrics that is relatively safe, and a great multi-planar warm up movement for a lower body day.

Now, that being said, I always suggest getting a movement evaluation from your local golf fitness instructor to help you refine your strengths and weaknesses because ultimately the goal is to get you where you need to go and for some this drill might be too easy, and others the drill might be too much. For an evaluation you can always contact me or find a local provider through the MyTPI website.

What I do like about the 2:1 drill is that we get to learn how coordinate ankles, knees, and hips in all three planes of motion which is what we do in our golf swing, and we get the hips to quickly load and unload which is something we need as golfers. To view the full video CLICK HERE and for more info check out my newly revamped website at www.roykhouryfitness.com.

@royfkhoury