Palmer Concierge Golf Performance & Fitness Program for New York City

“Golf Mobility Foundations” refers to a set of exercises and routines designed to establish or restore fundamental movements required for an efficient and injury-free golf swing. Since it’s common for people who have desk jobs or that have suffered past injuries to have restrictions in their movements, Golf Mobility Foundations targets key areas like the hips, shoulders, spine, and ankles, increasing flexibility and allowing for a greater range of motion during your golf swing. A greater range of motion allows for a wider swing arc, increased clubhead speed, and ultimately, longer drives and better accuracy. The exercises improve your joint’s mobility and stability while reducing your risk of back pain, shoulder impingement, and wrist tendonitis.  Golf Mobility Foundations will lead you to a smoother, more powerful, and more consistent golf swing.

Examples of Exercises in Golf Mobility Foundations:

• Hip Rotations: Proper hip rotation allows you to coil your body during the backswing, storing energy like a spring. This energy is then released in the downswing, transferring power from your lower body to your upper body and ultimately to the clubhead.
• Thoracic Spine Rotations: By improving its mobility, you can achieve a fuller shoulder turn during your backswing. This increased rotation allows you to coil your body, storing energy like a spring that’s ready to be released.  This translates to greater clubhead speed and distance, especially with your driver and longer irons.
• Ankle Mobility Drills:  Your ankles act as hinges, allowing you to shift your weight smoothly during the swing. Good ankle mobility lets you transfer weight to your back foot during the backswing and then powerfully shift it to your front foot during the downswing.

By establishing a solid foundation of mobility, you’re better prepared to handle the demands of more advanced strength and power training in later stages of the program, along with an injury-free golf swing. Contact us for pricing information.

“Golf Strength & Separation” focuses on building strength and power while improving the ability to independently control the upper and lower body during the golf swing. This separation is important for generating clubhead speed and maximizing distance while maintaining accuracy. However the key to this is to develop a strong core, which allows you to resist excessive movement and control directional power.  Thus Golf Strength & Separation exercises focus on building strength in the muscles responsible for rotating the torso, such as the obliques, glutes, and lower back.  The strengthening of your shoulders, chest, and back muscles improves stability and control in the arms and club thus therefore shot accuracy.  

Combined the focus becomes rotating the upper body (shoulders and torso) independently of the lower body (hips and legs) to generate torque, maximize clubhead speed all while maintaining balance and control, resulting in longer drives.   Additionally, strengthening your muscles involved in your golf swing helps protect your joints and reduces your risk of common golf injuries like back pain and shoulder problems.   

Examples of Exercises in Golf Strength & Separation:

• Medicine Ball Rotations: Develop rotational power in the core.
• Cable Woodchops: These mimic the twisting motion of the golf swing, strengthening key muscles and improving your ability to generate power and control.
• Kettlebell Swings:  primarily work the hip hinge, a movement pattern critical for an effective golf swing. You learn to generate power from your hips and glutes, not just your arms.
• Push-ups and Pull-ups: Enhance upper body strength and stability.
• Plank Exercises:  engage your entire core (abdominals, obliques, and lower back muscles) to generate power and stability in your golf swing while resisting excessive rotation and maintaining balance.
• Anti-Rotation Exercises: Improve the ability to resist unwanted rotation during the swing.

Golf Strength & Separation exercises can develop the power, stability, and control necessary to improve your golf game while reducing your risk of injury. Contact us for pricing information.

“Golf Power & Speed” is the stage in Golf fitness where you start to unlock your athletic potential to the fullest. It builds upon the foundations of mobility and strength to develop explosive movements and maximize clubhead speed, particularly through your downswing and impact zone (the precise moment when the clubface makes contact with the golf ball and determines the ball’s trajectory, speed, and spin).  The downswing requires a burst of speed and power; it’s about generating maximum force in a short amount of time.

Since power is the combination of speed and strength, Golf Power & Speed training utilizes exercises that improve your ability to generate force quickly, with precise timing and coordination leading to a more explosive swing.  More specifically, this training targets what are called ‘fast-twitch’ muscle fibers which are responsible for generating the explosive power needed for an effective golf swing, increasing clubhead speed, and improving ball striking.

Examples of Exercises in Golf Power & Speed:

• Plyometric Exercises:  These enhance explosive movements, like box jumps and medicine ball throws, jump squats, which train your muscles to generate power quickly, translating to a faster and more powerful swing. They activate fast-twitch muscle fibers, improve coordination and timing, and increase your ground reaction force for a more stable base.  
• Medicine Ball Exercises: Medicine ball slams, chest passes, and overhead throws engage your entire body, including your legs, core, and upper body.  By engaging multiple muscle groups, they build strength and power, and enhance coordination, all of which translate to a better swing and improved performance on the course. 
• Agility Drills: often involve quick changes of direction, footwork patterns, and maintaining balance while moving.  This translates to better balance and coordination on the golf course, which is crucial for a consistent and stable swing. It helps you maintain your posture, transfer your weight effectively, and avoid swaying or losing your balance during the swing.

By incorporating Golf Power & Speed training into your fitness program, you can unlock your potential for greater distance, improved ball striking, and a more dynamic golf game. Contact us for pricing information.