five golf mobility drills
Quick disclaimer: These are not magic pills that will fix all your problems with one session. These are things that should be done multiple times per week in order to see results.
If you want more individualized assessments or programming please reach out at nate@oakperformanceusa.com
HIPS:
90/90 FRC &
1/2 KNEEL IN GHIP CAR
These drills are focused on gaining mobility in both the hips and the pelvis
As an added bonus they will help with seperation of the trunk and the pelvis
As an added bonus they will help withseperation of the trunk
TRUNK:
LOW CABLE CHOP
This drill is focused on getting extra rotation through the trunk. It provides benefits with seperating the trunk from the pelvis.
It also focuses on using the abdominal muscles and ribcage for rotation instead of just the spine.
DO FOR 2 SETS OF 10 REPS BOTH SIDES. USE A MANAGABLE, BUT DIFFICULT WEIGHT.
CAN SUBSTITUTE BANDS IF YOU DO NOT HAVE A CABLE MACHINE.
TRUNK:
SEATED OH PRESS W/ VERTICAL ROW
This drill is focused on getting extra rotation through the trunk. It does so by getting your ribs to be mobile and side bend effectively.
SEATED OH PRESS W/ VERTICAL ROW
DO FOR 2 SETS OF 10 REPS BOTH SIDES. USE A LIGHT WEIGHT AND A LIGHTBAND.
CAN DO WITHOUT THE BAND IF NEEDED.
SHOULDERS:
PRAYER PRESSES
This drill is focuses on getting the shoulders to move in basically every way. This drill will effectively take you through the ranges of motion necessary for a golf swing.
PRAYER PRESSES
DO FOR 2 SETS OF 10 REPS BOTH SIDES.
YOU CAN LAY ON A FOAM ROLLER IF YOU LIKE.