6 Simple Exercises for Golfers over 50
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- Опубліковано 29 тра 2024
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In this video, Jeff shows you 6 exercises that will help any golfer, especially if you are a golfer over 50.
Working on these movements will help you get your body moving better so you are more balanced, flexible, and powerful on the tee box.
If these movements are difficult for you right now, keep working at them. We have many of our golfers that are into their 60's and 70's that can do these extremely well and have seen massive improvements in their game. It might just take some time for you to build strength in these movements, but as you progress, I guarantee you're going to see a big difference on and off the course.
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I cannot thank you enough nor praise this presentation enough. Great, doable exercises for EVERYONE.
Thanks Kanti!
I agree, the best I’ve seen, and directly related to what I need to improve my golf, and so doable at home.
@@Nigel999 Thank You!
just found you on you tube.. i'm 64 and have lower back problems when i come off the golf course. this will certainly help me.
Please do a video for older golfer who cannot get down on knees after two knee replacements.
Thanks a bunch!
69 yr old, 13 Hdcp fanatic golfer - this all works and communicated in excellent fashion. Thank you Jeff!
Thank you! Glad we could help!
Hey, this is really helpful - I'm a trainer and my client wants to improve his golf game so this was super useful. You're very well spoken! Thank you.
Sticking to the basics is by far the safest and most effective method of exercise known to mankind. Before launching my career in the fitness industry as a trainer and nutritionist, my back was falling apart during my college years - That was eons ago!! Given the fact I had crippling back spasms, sticking to safe core workouts and simple push / pull routines, helped me strengthen my back and build the physique I have today at 50!! Keying in on nutrition and making sure that's on point coupled w/ safe, simple consistent exercises can go a long way!! Satay STRONG, my dear amigos!!
I (70) have been doing the exercises for 6 weeks in preparation for the season. My flexibility has improved a lot.
Love to hear it Peter!
Thanks man, I really appreciate you doing this video, not just for golfers, but for all those who are not flexible no matter what age we may be.
Great excursions for myself as a 70 year old. Thanks!
My game improved dramatically when I started using a Concept 2 rowing machine 3 times a week. I started off with rowing 2k per session, then moved to 5k, and then 10k. It took me almost 1 year to build up enough strength and stamina to row / erg 10k in under 42 minutes. I've been rowing/erging for the past 4 years - I'm 58. I'm hitting the ball farther - my hand strength has increased dramatically. Hand strength is critical for hitting solid, controlled shots.
Nice review, thanks. Has it needed any servicing in that time? and how's the volume at full stick?
Very well explained, good clear instructions
Great set of exercises for me.
As a senior in my late 60s they are manageable and hopefully in time increase my balance and mobility,
Thanks for the instructions 👍
I am 81 years now and I like to follow your instructions right on. Hope I can improve myself ! Thanks a lot !
Love it!! I'm a trainer you can absolutely improve yourself at any age I've seen it. Stay safe if something is painful skip it keep improving and never stop moving.
The 5 stretches I still do everyday. Love the hip flex.
Excellent , one of the best I've seen. Jeff, would these exercises also help when trying to maintain my spine angle thru the swing. I tend to "lift up" a bit during impact into the follow thru, in part because my lower back is tight. I'm a right handed golfer and it's usually the right side of my lower back that gets tight.
Thank you sir, much appreciated
Great stuff! Like you sharing alternate moves within exercises.Play your best.
Thanks Bourne!
Looks simple but very good exercise. Thanks for sharing!
You bet! Thanks Sam.
Great video with simple instructions
These are great! I couldn’t do any of them very well, which tells me I need work. Thanks for sharing!
very useful. Starting today!!
I tore my left knee meniscus medial and lateral and this really helps. I want to get back into golf and feeling better through the swing motions. Great exercises Jeff, thank you.
Am 73. Can balance pretty well. Need more stretch. This will really help with stet h and strength.
Your plank 5x harder than One I was doing. Just changed over
Great presentation, can't wait to start.
excellent advice.
Thanks
great video, thanks
Excellent video thanks
Great exercice.👍👍👍
Nice, simple, easy to get done at home. First time view and another sub, I’m in!
Thanks Rodney!
Many thanks, I am in my 70's and it should make a difference
Awesome Salim! I'm glad you found it helpful!
Glad we could help!
Some really good stuff here. I’m looking to strengthen my core and improve my balance and this should be really helpful. And, who knows, I may even gain ten yards LOL.
Great video and exercise’s.
good stuff
Tanks Jeff from France .
Many thanks bro
Could you do a video exercise for seniors who have had knee replacements? We are unable to get down on our knees and get on the floor.
Excellent. Thanks. They are not easy to do, but that tells me I have weak areas that need exactly this work.
Keep working at them and let us know how they go!
These look like a very good for spinal stenosis thank you
rodney clark happy we can help!
Gonna start this. Rep/set suggestions? Thanks
I’m 53 and a keen, male golfer. Just went through a full set of these excercises (2-3 sets of 10 reps, held the two different planks for 30s each time) and if done exactly as instructed here, this is pretty tough. And I am certain it will help my swing (and most likely also my posture in general). Give this 10-12 min per day and you will feel a lot more stable through the swing than before. Of that I am certain.
How long did it take for you to feel a significant difference?
Do you exercise on the day you play?
I’d love to know if you kept these e excises going and what effect you believe they have actually had on your golf. I’m a beginner looking for things to do at home to give me a head start.
tks
All excellent exercises. I was a little surprised, you did very little for the groin. I suffer from both lower back and groin: the first because I’m probably not solid enough on my legs and the second, due to shear forces pulling through with the legs. I’m going to do your exercises everyday but continue looking for groin help.
I’m late to the party, I just came across this ! Looks like just the exercises I need for daily living too. Awesome!
Hey Jeff, just found this vid, excellent stuff. I can do them all but plan to start incorporating regularly and slowly increase time and or reps and will do for my warm up before I play as I feel it fires everything up
TY !!
SOunds like a great plan Julio! Glad we could help.
Julio Rodriguez if you’re a golfer, I have a dynamic warm up routine on my channel which you can use to improve performance! 😉
Great exercises. Thanks for putting this together. The video is going right into my Golf References playlist.
Ted Inoue awesome! Glad we could help
This is great. Lot to go through in one video at the gym. Do you have these exercises in a training format for usage while at the gym?
James, we have several training programs on our website 18STRONG.com
There are a few suggestions for how to play golf better
Keep fit
Position your feet properly
discover the best body posture
(I learned these and the reasons they work on Gavs Golf Tactic website )
Great stuff Jeff, thank you. Two comments, one breath, Breathe during exercises. Second focus point, find a spot on the wall at eye level ,will help so much with balance.
Bingo! Thanks
Great exercises, thank you! I wish you would do an entire workout so that we can follow you, like a class.
Dakota Lake thank you! Not quite set up for that, but maybe in the future 😉
Wow, never felt the plank like that before, and my whole body actually
It's a totally different feeling, isn't it!
Do you have an alternative to the swimmer exercise for someone with rotator cuff or arthritis shoulder issues?
Nice practice for the body Im 66 playing from 12 very curieus whatthis will do to my game...tanx
>50, losing distance, and picking up quips from my playing partners. Thx for the help to combat both!
Just found the channel. I'm over 50 and will be trying these stretches/exercises.
Awesome David! Let us know if there are any questions you'd like us to make a video about! Also, might want to check out the podcast over on iTunes for lost more info on anything and everything related to golf, fitness, performance. (bit.ly/18STRONGiTunes - The 18STRONG Podcast) Let us know how we can help!
if you’re a golfer, I have a dynamic warm up routine on my channel which you can use to improve performance! 😉
Great video! I have some serious back issues...I am doing some of these and will incorporate the others. Can you suggest a few other exercises to minimize back issues?
Worked them the last 3 days. They make sense. Feels good - kind of. Now I know what to do to improve my muscle tone and stamina for a full round, and not poop out by the 14th hole.
Tom C love to hear it! Keep us posted on how you’re doing.
Nice video Jeff. The level of athleticism in the golf swing is so under-rated. These exercises, increasing flexibility, rotation and stability will help golfers stay free of injury and lengthen their golf life. Get on it folks! 👍👍 Awesome job Jeff.
Thank you!!
Did these today. Phew!!!
How'd they feel?
Great video, I'm 70 years old and I think this will help with a problem that as just happened. Thank you.
Great to hear William! Hope it's nothing serious. 70 is the new 50 around here!! ;-)
Great video!
wynne baker Thank You!
Thanks!
Heavy weights or high reps better for golfers?
@@wynnebaker7886 it all depends on what your goal is. Heavy weights can be great for one golfer, while higher reps can be great for another.
What is you main focus?
Well, I'm trying to cut weight for the golf season!
This will be my workout routine. Along with some exercises for the biceps and triceps.
Mange Larsson if you’re a golfer, I have a dynamic warm up routine on my channel which you can use to improve performance! 😉
Mange Larsson glad we could help! And there’s no harm in working on the guns too! 💪🏻
Yes yes thanks so much for your time and expertise; male golfer 67!
1cleandude you bet! Awesome to see you putting in the effort to keep playing this great game. 💪🏻
Thank you I'm pretty flexible but had a shoulder injury. I think these can help me prepare for my Monday qualifiers for PGA Champions Tour, thank you much for the added tips.
Bobby Grey awesome! Let us know when you make it in!! Good luck. 💪🏻🏌🏻♂️
I'm not 50 yet and these are great. Either I'm terribly out of shape or just not used to these types of movements. I used to lift weights so I'm a bit of a short stocky build.
Fantastic stuff. Thanks man
Aya Larkin our pleasure!! 💪🏻👊🏻
Great video.
FYI, many of these exercises will be found in Yoga: Tabletop with opposite arm/leg extension, Hands Clasped Behind Locust position, Forearm Plank, Warrior One, and Warrior Three,
You are totally right !!!
For my part, I suggest watching this video about 55 years old Karate master workout (from Tbilisi - the capital of Georgia): ua-cam.com/video/O_9bc-t3Cs4/v-deo.html
Can you split these into 2 sessions like morning and evening? Also, do you do the planks 8 times for 2-3 sets or 1 per set?
Fantastic for me (67) Jeff Thank you
excellent tips. technically if you are over 50s ( but at any age ) you need to do more of this than playing and in fact, if you do it you will see an immediate improvement in your game.
100%
Hello everibody! I am a teaching pro from Argentina. Wery Interesting exercises, I will test it with my own body and will public here my results. Thank you.
This looks like something I should thanks for the straightforward simple explanation of each exercise , how many reps would you recommend?
3 sets of 8-10 is generally a good rep range
One thing of note, or a question even. Shouldn't the knee stay behind the toe on the split squat (front foot). My understanding is that the knee in front of the toe on these and lunges puts unnecessary strain on that patella.
Great video. I’m 53 used to be a plus handicap player but have had 3 left knee meniscus operations. On split squats I can’t get that low do to the knee. Any suggestions?
Rob Wilbanks one thing you could do is put a small pad or two down on the ground to limit the range of motion so you don’t get into a painful range.
I’m 77, think these exercises are awesome... now if you could help me with my putting...
Tom Hockemeier 😂. These definitely aren’t a cure for bad putting, but I would highly recommend checking out the book The Lost Art of Putting. We did a podcast with the authors, Karl Morris and Gary Nicol, and they are awesome. One of my favorite golf books of all time.
Love these , how many reps and sets do you recommend for each exercise?
I think he said 10 reps, 3 sets.
Yes, 3 sets of 10 is typically a good place to start
Very nice video! 👍
Stevie Buckley PT thanks.
I am going to try that squeezy plank in the evening. I think I will be able to hold it for 7 seconds!
Tried these and am looking forward to improving flexibility and strength! Any suggestions for strength building after lead leg-knee meniscus repair surgery? I want to be ready for spring golf! Thanks in advance!
If you haven't worked with a PT, that might be the best start for just a few simple exercises you can start with. Make sure you get your range of motion back and then work on really getting the quads and hips strong. Small step ups and limited range lunges/split squats are great if you can tolerate them. Again, best to seek out a professional if needed.
18STRONG thanks a bunch! Spent four weeks with PT and got a ton of benefit from it! Lots of lunges, squats and balance exercises with rubber bands and light weights. Anything focusing on strengthening my lead leg or particularly beneficial to get back to 105ish swing speed with confidence would be much appreciated! Thanks again!
Good exercises the right way
💪. Thanks Jorge!
My calves are very tight and walking is really feeling that tightness. I do stretch. Any suggestions.
I'm 70 walk regularly and pretty fit cardio wise, but need overall muscle conditioning/strengthening and improvement in flexible and balance. I find the split squat stresses my knees. Is it ok if I start by not touching my knees to the floor? Thanks for the videos!
Lyle Harbertson absolutely. And if you need to limit the motion a bit, you can even roll up a towel or use a cushion under the back knee to limit the range of motion a bit. 👍🏻
Hi I have a double hernia now getting pain in my hip area my chiropractor has just sorted my back issues can I do the exercises now, I normally play golf everyday I'm 73
OK,
You said to tighten up the abs, what if I have a spare tire? Seriously thanks. I have been looking for something like this. Planning to use this as my daily ritual.
Ha! They're in there somewhere Eddie! Glad we could help. This would be a phenomenal daily routine. Let us know how it goes. I'd love to hear how you feel after just one week of doing these daily. Cheers, Eddie.
Jeff
@@18STRONGTV I have another question. I have torn meniscus on each knee, and a torn ACL on one. Do you still recommend doing the squats?
@@eddiedimas5586 That's gonna be a case-by-case basis and we can't play doc over the internet, so I would consult your doc or a good PT nearby on that one. That being said, I have clients that have had ACL repair, as well as meniscus tears, get back to doing squats, either bodyweight or with an appropriate weight of dumbbells.
@@18STRONGTV problem, I have never had my acl repaired. I'll get with doctor. Being very careful right now.
nothing about split squats falls under the category of 'simple'. they are highly intense and technical to stabilize and get any depth and require a great deal of strength. i'm a lanky 6 5 and do them, but it took a long build up and you really need to warm up the leg muscles with other exercises before the squats, which is the finishing movement. single leg balancing is a great warm up, then the leg hinge or 'airplane' as i like to call it (as shown above). once the ankles/legs/hips/glutes are warm and firing, only then do i start single leg split squats (back leg on couch). they are very intense for most normal men over 50 with only body weight. start slow, do few, build up as possible to twice per week at most.
How many reps and sets with each
yeah, I could not do that when I was young !
My question is how long should we hold these stretches for and for how many seconds?
I need to get flexible enough just to get to the floor!
Shiii I’m 25 and I’m gonna be doing these.
not 50 yet, but great stuff! Thanks Jeff
How do you get down into that position and get back up again ?
I wasted so much gains by having a lousy diet. As soon as I started following the Agoge diet, I started growing muscle fast.
🔥
I will be in the gym doing these tomorrow. Thanks from this 54 year old ;)
Love it! Glad we could help Scott!
Never mind over 50's, I'm 32, I'm going to give these a shot.
Let us know what you think! Thanks Rory.
Don’t be a pussy, go do some pull ups
Gavesgolf
Yup these are for everybody. people glaze over the foundational things.
Golf exercises
Jeff, there is no arguing the benefits of planks, unfortunately I suffer shoulder pain that prevents many exercises including planks. I am 55 and have been told that I need some surgery to both shoulders but the crunching and pain is manageable but planks, pushups and many chest exercises are tough. Any suggestions?
Brian, have you checked out any of the shoulder videos we've done? SOme of those might be helpful with the shoulder pain. As for a few core exercises that I would suggest, paloff presses or an isometric version of a paloff press would be a great exercise with little stress on the shoulder joints.
How many reps for each exercise?
I am looking for good golf exercises for 65 year old with sore lower back.
How many reps of each?