Episode 2

Player Series: Ben Crane

PGA tour member Ben Crane joins Dr. Greg Rose and Dave Phillips on this episode of the Golf Fitness Academy presented by Titleist. Ben takes viewers through his workout and highlights the exercises that have helped his lower back.

Episode Details

Episode Details

Ben talks about how he made his back stronger by focusing on muscles around the injured area - this helped stabilize the lower back and eliminate the pain.

Hip Stretches:

Ben talks about how tightness in the hips and shoulders caused his lower back to overwork and cause pain. 
- Half kneeling Quad stretch to help lengthen the quads and create better range of motion in the hips.
- Heel to Butt stretch to increase Quad and hip flexibility.

Shoulder Phase:

Checking shoulder flexibility Greg compares Dave and Ben's range of motion to demonstrate Ben’s tightness in the shoulders.
- Dead Bug Stretch to create hip extension and shoulder flexion.
- Reach roll and lift in prayer position, tough stretch for those with shoulder and lat tightness. 
- Bird Dog, stretch for hip extension and shoulder flexion to help lengthen the spine.
- T-spine extensions using stability ball to create extension in the upper back.

Strength Phase of Ben’s workout:

- Supine Arm reach using FMT tubing or theraband, lengthens lats and help increase shoulder flexion.
       - Narrow grip with hip extension to increase intensity to the exercise
- Pull up or row using TRX or Cable Cross machine to increase upper back strength.



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- Rows from a supine position to help strengthen the T-spine.
- Statue of Liberty walks to stabilize and strengthen shoulders.
- Incline Chest press for shoulder stability and chest strengthen.

Lower body strength.

- Bridge lifts for glute strength and hip mobility.
     - Add FMT or tubing for additional strength component.
- Deadlifts using a kettlebell or barbell, working on form first and then adding weight. Heavy weight rather than light will help recruit the correct muscles.  Too light and the arms tend to try and lift the weight.