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Science, Psychology,
Physiology, and
Movement Studies.
Meet
The Expectations
of Perfomanance
and Consistency.

The only Scheme
that Pushes the
Envelope past Hogan’s
“The 5 Modern Fundamenals
Of Golf”

 

Ben Hogan said that
a golfer should keep a rangebook on what one
was working on for that day, how it was
going, and what should
be worked on for the next range session.
Click the picture
below to see examples
of my rangebook.

 
 

 

 

The Golfer's Shoulder Page. Exercises to strengthen and stabilize the shoulders, for maximal swing control and consistency!

Golf is a measure of stability in the human body, and particulary stability of the shoulders which are the chief area responsible for the majority of the golf swing--mainly the rotational component of the golf swing. Putting is primarily a measure of shoulder stability, since the hands and arms are so quiet and the force to proper the ball comes from the shoulders. If one has loose, or unstable shoulders, that person is not going to be as good, and consistent, of a putter as one who has very stable and well-conditioned shoulders. This section is intended to teach golfers exactly how to strengthen and stabilize their shoulders to attain their maximal potential. Many say that older golfers "lose their never" ofter, in such things as putting; however, it's my theory that people's ligaments and tendons become stretched over many years of the extreme forces of the golf swing, which leads to loseness in joints and this less control over the stroke and swing.

 

 
     
 
 
     
 
 
     
 
 
     
 

Rotator Cuff Exercises:
       Once that you have learned about the location and function of the rotator cuff muscles, this section will show you how to strengthen these muscles, feel their location, and learn to activate them to produce the correct shoulder turn. You can achieve these objectives by doing rotator cuff exercises. These exercises are the link that will allow you to activate the correct shoulder turn, at will, on the golf course!   
     The following are three exercises to strengthen the muscles of the rotator cuff: 1.) External Rotation (Teres Minor and Infraspinatus); 2.) Internal Rotation (Subscapularis); 3.) Elevation (Supraspinatus). Do the same number of repetitions on both sides, to ensure that one side does not become more dominant than the other.
     The purpose of the rotator cuff exercises is several-fold: First, strengthening these rotator cuff muscles will ensure that these muscles control the shoulder turn over other muscles such as the Deltoid; Second, equal strengthening of both sides will protect against an incorrect turn which could occur if one side was stronger than the other; Third, next-day soreness, and awareness of the position of these muscles during the exercises, will allow you to feel and to understand the location of these muscles; this will allow you to focus upon the location of these muscles, and to call upon them when executing each swing.
     In addition, there are countless sites on the internet (in both writing/pictorial as well as video format), that can be found in the search engines to strengthen and stabilize the shoulders. Some of these exercises are “static exercises”, others can use lightweight dumbbells, elastic bands, and specialized “gym-type” equipment. Some common search engine keywords would be shoulder stabilization exercises, rotator cuff exerercises, shoulder stability, etc… Following my own rotator cuff exercises which utilize dumbells, I will present video, and websites, which will give you a variety of other forms of rotator cuff exercises, exercises that strengthen the shoulders, and the core of the golfer that result in maximal stability which is necessisary to play the best possible golf.

 

Exercise 1: Rotator Cuff—Dumbbell Internal Rotation.

     Technique: Lie with your back flat on the floor, press the upper arm against your side, and bend your elbow to form a 90-degree angle. While keeping the upper arms pressed against your side and the floor, slowly lower the dumbbell close to the floor and then raise it until it is pointing straight upward at 90 degrees to the floor. Repeat 10 times and then change sides.
     This exercise strengthens The Subscapularis muscle, which is located at the front (anterior side) of each shoulder.

 

Exercise 2: Rotator Cuff—Dumbbell External Rotation.

 

     Technique: Lie on your side as illustrated. Press the upper arm against the side and on line with the shirt seam. Bend the elbow to form a 90-degree angle. Slowly lower the dumbbell toward the floor and then slowly raise it until your arm is pointing straight upward. Repeat 10 times, and then change sides and do the same with the other arm.
     This exercise strengthens The Teres Minor and The Infraspinatus muscles, which are located on the back (posterior side) of each shoulder.

 
Exercise 3: Rotator Cuff—Dumbbell Elevation.

 

 

     Technique: Hold the dumbbells with the back of the hands (the side opposite the palm) facing forward and the thumbs pointing toward the floor. With straightened arms angled out at 30 degrees to the shoulder plane, slowly raise the arms to just below shoulder level with the thumbs continuing to point downward. Do not go up to shoulder level or higher, since this could result in injury.
     This exercise strengthens The Supraspinatus muscle which is located on the posterior (back) side of each shoulder.

      To summarize, this section presented a carefully-devised system  to ensure a correct shoulder turn. First, we learned that the rotator cuff muscles (one located at the front of the shoulder, and three on the back) pull one shoulder outward, and the opposite shoulder backward, to produce the correct shoulder turn. Next, I presented the rotator cuff exercises as a means to not only strengthen these muscles, but also as the avenue to become familiar with the sensations, and locations, of these muscles. The ultimate goal is to be able to summons these muscles, time after time, to produce the correct shoulder turn.

 
     
 
     
   
 
 
 
 
 
 
 
 
 
  Shoulder Rehab - ext. rot infraspinatus and teres minor   Shoulder Exercises with Swiss Ball on the Wall  
 
 
 
         
  Shoulder (glenohumoral joint) stability exercise   Best Rotator Cuff Exercises- Shoulder Exercises- Strengthen the Rotator Cuff  
 
 
 
         
  How To Strengthen Your Rotator Cuff   Top 3 Rotator Cuff Exercises  
 
 
 
         
  Rotator Cuff Exercises #1   Shoulder External Rotator : Infraspinatus & Teres Minor  
 
 
 
         
 
Shoulder Stability Exercises
 
Rotator Cuff Tutorial - Anatomy Tutorial
 
 
 
 
         
         
 
 
     
     

 

       
   
       
   
     
 
 

 

 
   
 
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