Episode 3

Build Your Base

Al Vermeil, strength and conditioning coach for several professional sports teams, joins Dr. Greg Rose and Dave Phillips to demonstrate how golfers can use a pair of dumbbells and perform four exercises to build a stronger base for their golf swing.

Vermeil focuses on proper posture and technique as he begins with a simple strength circuit consisting of the upright row, muscle snatch, squat to press, and bent over row. He then demonstrates how you can put all the exercises together to develop strength and cardio circuit programs that will build strength, flexibility and increase range of motion

Episode Details

• Introduction
  
  • Demonstrate a strength circuit you can do at home to help build your base and a stronger foundation for your golf swing
  • Al Vermeil
    • Strength and Conditioning coach, previously worked with the World Champion San Francisco 49ers and Chicago Bulls

• Strength Circuit
  
  • All you need is a pair of dumbbells and 20-30 minutes
  • Good for all sports and general posture
  • Builds strength, flexibility and increases range of motion
  • Four exercises
    • Upright Row
    • Muscle Snatch
    • Squat to a Press
    • Bent Over Row
  • Performance Tip 1: Art demonstrates a way to ensure you maintain proper posture while doing a squat.
  • Performance Tip 2: Art demonstrates a way to stretch the scapula and surrounding muscles in the shoulder which increases the range of motion while doing the upright row and muscle snatch.

• Upright Row
  
  • Hang posture
  • Golf posture

• Muscle Snatch
  
  • Hang posture
  • Golf posture
  • Weight on heels
  • Performance Tip 3: Art explains how tightness in your thighs can prevent you from getting into proper golf posture and demonstrates a stretch to loosen those muscles.

• Squat to Press
  
  • Proper form
  • Variations and alternatives to the squat
    • Swiss ball
    • Lunge to Press
  • Tour players

• Bent Over Row
  
  • Hang posture
  • Pinch the shoulders
  • Mental toughness
  • Performance Tip 4: Art explains how strengthening the hamstrings and glutes can improve your golf swing and posture and demonstrates an exercise to build strength in that area.
  • Performance Tip 5: Exercise to strengthen the upper back and promote good posture while preventing a rounded upper back.

• Putting it All Together
  
  • Strength Circuit
    • 3-4 times, twice a week
    • Upright row (6 reps)
    • Muscle snatch (6 reps)
    • Squat to press (6 reps)
    • Bent over row (6 reps)
  • Cardio Circuit
    • Repeat Strength Circuit three times, but with only three reps each
    • Upright row (3 reps)
    • Muscle snatch (3 reps)
    • Squat to press (3 reps)
    • Bent over rows (3 reps)
      • Repeat sequence of exercises two more times
    • Ride bike for :30 seconds
    • Rest for :30 seconds
      • Repeat ride and rest two more times
    • Rest for three minutes
    • Repeat entire sequence two more times
    • Burns body fat quickly