7 Best Neck Exercises for Golf

Sunday, August 6th 2017

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I just recorded this a few days ago in my home gym room, and thought it would be great to share it here – as I know one the BIGGEST complaints, not just from golfers, but people in general is; ‘neck aches, and stiffness…”

This is the ‘mini version’ of the neck stretching and strengthening routine I used to do with golfers, tennis players and other clients at The Golfers Athletic Club on Ponte Vedra, back in the early 2000’s….

This routine is just as effective today as it was back then,
and not only do I do it myself 2-3 times per week, but I have clients who still swear by this, not only for golf performance and recovery between outings – but also just for ‘keeping the neck fit’ for life in general.

Want 3 More Free Golf Performance Enhancement Video Sessions Like The One Above?

Just let me know where to email the videos to ====>>

If you’re unsure if you should be doing this or not, be sure to run it by your doctor first and get the official ok. If you do give it a go, just be gentle for starters. Literally just “go through the motions”…

If you’re already doing the complete Optimum Flexibility for Golf program on the DVDs, you can add this neck stretching and strengthening routine into the main program, on the days of your choice.

Doing it before and after rounds is a smart move as well.

And please do share it with anyone else you know who can benefit from it.

- Joey Atlas
M.S., Exercise Physiology
Golf & Tennis Performance Conditioning Specialist

7 Golf Exercises With Resistance Bands

Sunday, December 4th 2011

7 Golf Exercises With Resistance Bands to Give You Strength-Durance

Every time a golfer asks me; “What is the one piece of golf fitness equipment you would suggest, other than a stretching mat and ball – which I could use for training my whole body for functional training to benefit my golf game – and that I could bring on the road when traveling?”

The Answer: Resistance Bands…. But not just any generic brand of bands…

Woven Inner Cord Technology

Woven Inner Cord Technology

Everyday I’ll get 2-3 emails from golfers who subscribe to this blog and videos, asking which bands would I recommend. If you remember the first videos I shared with you – there are several band exercises I do in those…

In all my years in the fitness conditioning industry – these are the bands which have become my top choice (and I’ve tried them ALL)… I pack these on every road trip and I get complete and full workouts no matter where I stay – whether with friends or at a hotel: Joey’s Preferred and Recommended Resistance Bands for Golf Conditioning

The truth is – just like anything else out there, quality ranges from pure trash all the way up to top-notch training tools made for frequent and consistent use by top athletes. You want the highest quality brand of bands so you can focus on training properly without worrying about the bands snapping and causing unnecessary injury and embarrassment.

Here are 7 effective resistance-band golf exercises to help bring the ‘strength-durance’ factor of your game up a few notches:

7 Golf Strength-Durance Exercises

1: Double-Grip Static-Stance, Horizontal Rotation

2: Single-Grip (inner hand) Static-Stance, Horizontal Rotation

3: Single-Grip (outer hand) Static-Stance, Horizontal Rotation

4: Double-Grip Static-Stance, Diagonal Rotation – High to Low

5: Double-Grip Static-Stance, Diagonal Rotation – Low to High

6: Single-Grip (inner hand) With Side-Step Shuffle, Horizontal Rotation

7: Single-Grip (outer hand) With Side-Step Shuffle, Horizontal Rotation

I may try to get these into a quick video clip for you in the next few weeks, but for now – you’ll want to get the bands so you are ready to go either with my short freebie videos or if you are starting the 4 Magic Moves to Winning Golf

Another key feature on my top choice of resistance bands are the Quick-Snap functionality used on all the bands in your system. The carabiners are flattened, so you can use multiple bands for various exercises and they each have a mini-pulley for a smoother feel and more precise movements.

Flat Clip w/ Mini-Pulley

Flat Clip w/ Mini-Pulley

These bands are shipped WORLDWIDE. So, just click on the photo to see what your ordering options are. There is a seasonal special discount going on right now.

I know you’ll love these bands and what they do for you… I sure do…

Your trainer,

- Joey Atlas
M.S., Exercise Physiology
Golf Conditioning Specialist

“Body for Golf” Review by Exercise Physiologist

Monday, November 28th 2011

“Body for Golf” Review by Exercise Physiologist and Golf Conditioning Specialist, Joey Atlas

In my review of “Body for Golf” (BfG), by Golf Fitness Trainer, Susan Hill I easily noticed the most critical factor being in place as soon as I looked at the outline summary of the program. That critical factor is this: Progressive Conditioning

Let me explain why Progressive Conditioning is such a critical factor and what this means to you.

Progressive Conditioning takes the golfer from his/her current state of fitness, no matter what it is, and progressively corrects, strengthens and enhances it in a manner which is conducive to the golfer’s playing patterns.

In other words – the program does not hinder, or sacrifice, the golfer’s current level of ability – But, rather it gradually improves his/her level of golf specific fitness so the player’s game is allowed to adjust accordingly – during lessons, practice-range time – and complete, 18-hole rounds.

2 Additional and Optional Golf Fitness Components

In addition the Main BfG Program – there are 2 additional and optional components which can be added after the purchase of the Main Program. These can only be purchased AFTER the main BfG program because the main program serves as the foundation and as a stand alone routine – it is extremely effective and worth it’s weight in gold.

However - since the release of the main BfG program, many golfers started requesting more advanced and complementary components to add to the main program. The following 2 items are the add-on components for those golfers who want to take their conditioning and physical abilities to the maximum degree. About 63% of the golfers who purchase the main BfG program also add one or more of these add-on components:

A - Physical Faults and the Fixes
B - Senior Golf Fitness

After looking at the core components of the Main BfG Program and then looking at the 3 optional components – here is what I’ve determined:

This is the most up to date and well-rounded golf-specific conditioning program on the market. Each part of the program is based on physiologically tested and proven training and rehab protocols which are used in the latest PGA Tour regimens.
Additionally – all parts of the BfG program are synergistic and complementary – meaning; they all fit together to create a seamless, year-round program which can be adjusted depending on which season you are in.

Lastly, the BfG Program is 100% compatible with my program: Optimum Flexibility for Golf ..and with that in mind – here is a special offer we have for you today… You get:

Here is the Discount Link for Susan’s BfG Program You Can Purchase “Body for Golf” via the Discount Link Here

Just don’t keep this a secret for too long. Please let your golf buddies know about these programs after you’ve won a few bucks from all of them :-)

- Joey Atlas
M.S., Exercise Physiology
Golf & Tennis Conditioning Specialist

New Secret Weapon of the PGA Tour Pros

Monday, November 21st 2011

I want to share with you the underground phenomena happening in the golf world…

Have you ever heard of the Titleist Performance Institute (TPI)?

TPI is like the secret tour research lab for golf fitness and conditioning. It’s run by Dr. Greg Rose and Dave Phillips, and they are the secret weapon for a lot of the recent “changing of the guard” on The Tour.

Last season 37 out of the 47 events were won by golfers with a TPI team behind them. Currently 19 out of the top 25 male golfers in the world have a TPI team, as well as the #1 Men’s and Women’s golfers in the world. Why?

Well – in short – this stuff works. And here’s why…

TPI Golf Fitness Recipe: Swing Instructor, Golf Fitness Trainer, Physical Rehab Professional

The problem is that it’s taking a long time for these teams to work their way down to the average club golfer. The team concept is a very logical way of looking at a golfer. The swing instructor, fitness trainer, and rehab person are always working on a common goal, usually how to get the body to work more effectively and remain injury free.

So let’s say Luke Donald wanted to work on his sequencing to be even more consistent….

A – The fitness person would give him exercises designed to strengthen the weak link in that movement.
B – The medical person would help physically prepare the body for the fitness program.
C – The golf instructor would monitor the swing drills to make sure he wasn’t wasting his time with faulty drills.

This integrated approach works very well…but, as you can imagine, it can be really expensive and time-consuming, if you’re not playing golf for a living.

Let me introduce to The Simple Golf Swing from David Nevogt.

Basically, 3D research has shown that there are at least 4 different swings. Those are:

1 – best driver swing
2 – best iron swing
3 – best wedge swing
4 – best putter swing

The SAME swing that hits a straight wedge COULD hit a horribly nasty slice with a driver. This is one of the reasons why golfers rarely have their best driver day on the same day they have a great iron day.

The driver is the most physically demanding and therefore the toughest one for most amateurs to get a good handle on…and let’s face it, it’s the most FUN part of playing golf! But, since it’s so physically demanding, most people struggle from weak, crooked drives because of their physical restrictions and limitations.

And that’s just one example.

TPI Golf fitness video

They’ve put together a great instructional video that you can watch to learn about how the body and the swing really interact with each other. In the video, they take you through a really helpful test about how the pelvis works in the golf swing, and show you some ways that you can work on hitting the ball further right away. Whether you’re a veteran golfer, or a newcomer, you definitely have to see Click here for Free Swing Tips You Can Do All Year Round.

Enjoy… and please share this post with all your golf pals…

- Joey Atlas
M.S., Exercise Physiology
Golf Conditioning Specialist

Golf and Testosterone

Thursday, November 3rd 2011

Golf and Your Testosterone Levels: A Very Powerful Link

In my former days of training golfers at my studio, The Golfer’s Athletic Club, in Ponte Vedra Beach, Florida – I had so many clients who were curious about natural testosterone levels and their effect on golf performance. Many interesting conversations took place – and they sparked me to dig deeper into the topic.

Can We Boost Testosterone?

Can We Boost Testosterone?

But back then, I wasn’t blogging and communicating with people around the world via my websites and DVDs – so I just put the notes away for future use. Well, today I found those notes and revisited the topic…

You’ll appreciate what I’m about the share…

What’s a Normal Testosterone Level?

The typical male testosterone level is between 250ng/dl to 850 ng/dl. In a 45 year old man normal testosterone levels are around 600 ng/dl. These numbers provide a range and there are many factors which determine what “normal” is for each person.

Some recent reports and updates from leading medical organizations claim 350ng/dl should be considered low and treatment options explored for any patient at or below that level.

I won’t get info the science and academics of testosterone – but if you do want the finer details I’ll share some more helpful links at the end of this article.

In 2002 a golf and testosterone study was conducted to:

1) To investigate the effects of a physical conditioning program (strength, power and flexibility training) on clubhead speed, consistency, and putting distance control.

2) To investigate the effects of 36 continuous holes of competitive golf on testosterone and cortisol response and their relation to performance.

Here is part of the abstract:

Testosterone-to-cortisol ratio was significantly lower (45%) throughout the competition compared to baseline. Significant correlations resulted between: 36-hole AUC testosterone-to-cortisol ratio difference and 36-hole score (r = 0.82), somatic anxiety and pre-round cortisol, testosterone, and testosterone-to-cortisol ratio. These results indicate a significant hormonal strain during 10 hours of competitive golf and low TIC ratio relation with low golf scores.

So what does this mean to us?

Not only do we have the age-related decline of natural testosterone levels, BUT playing a lot of golf also has a negative effect on testosterone. So, your game suffers because of the drop – both on an acute level from the physical and mental stress of playing – and also from on a chronic level from factors of everyday living and aging.

So, we already know proper and consistent exercise combined with balanced, high-quality nutrition are 2 of the top ways to boost testosterone levels naturally.

But are there other natural ways to get that “boost”?

I get that question a lot. And the simple answer is “Yes.”

I’m 41 now – and although everything works like a champ – I’m always interested in having a little “edge” – as long as it is natural and legal.

When I turned 40, I added 3 natural elements to my supplement regime. They are:

1 – Ashwagandha
2 – Spirulina
3 – Moringa

I used to have to buy them separately, but my partners created an all in one formula which I started taking a while ago. They also added 3 other synergistic natural elements to the final formula.

You can read about it and/or watch the video here:

Boost Your Slumping MoJo and Your Health

Here are some of those links with interesting testosterone information:
Sex drive vs. golf drive: Player sues PGA over testosterone

Testosterone on Wikipedia

Father Time and Mother Nature can’t be stopped, BUT we can make the most of our lives by incorporating 3 proven habits into our daily routines:

1 – Smart Exercise
2 – High-Quality Nutrition
3 – Wise Supplementation

Your trusted trainer,

- Joey Atlas

Medicine Ball Exercises for Golf: CardioCore Combo

Friday, July 1st 2011

The golf swing requires total-body coordination. Everything works together, simultaneously to achieve the swing. It is rare that you’ll ever see me recommend a typical “gym/weight-lifter” type exercise where you are trying to isolate a muscle for maximum growth and bulk…

But as you know – you will see me recommending total-body movements which require: balance, coordination, range of motion and equal use of both sides of the body (not necessarily both at same time).

On that note I want to share this 4 minute Medicine-Ball, CardioCore Combo Workout:

WARNING: this workout is not for everyone reading this post today. So I suggest you run it by your doctor and get medical clearance before trying it. Better safe than sorry.

After you get clearance and are ready to give it a go – you can feel free to use it as a stand alone conditioning routine – or you can add it to something else which I’ve shared with you in the past.

Either way – take it slow, start light and easy – and build up the reps gradually – and the sets (times you go through the routine) to about 3-5 and you’ll have a sweet, golf-specific mini-workout you can do anywhere and you can make it part of a bigger, more elaborate, program.

Please don’t be stingy – feel free to pass this onto all your golfing buddies. It will help me bring you more good articles and videos like the one above.

Your trainer,

Joey Atlas
M.S., Exercise Physiology
Golf Conditioning Specialist
Creator: Optimum Flexibility for Golf

Neck Pain Kills Your Golf Game: 8-Step Fix

Monday, February 21st 2011

One of the most common complaints amongst the new golfers I train is “Neck Pain…”

Most people find it a shock to learn how many golfers suffer from neck pain – but the truth is, the golf swing is a VERY demanding motion – and the neck gets a fair share of ‘force’…

Add to that – various types of stress and tension – and then the element of poor flexibility and ‘sub-par’ conditioning… It becomes very easy to see why neck pain is common in golfers.

Most of my clients (whether in person or remote coaching) feel significant improvements with a series of upper body and neck-specific stretches and exercises.

If you suffer from neck pain in which you’ve tried all types of ineffective treatments for – here is something easy you can try right now.

DISCLAIMER: if you are unsure about this stretch – PLEASE check with your doctor first. Forward this article to him/her if you wish. Much better to be safe, than to be “sorry”.

1 – interlock the fingers of your hands

2 – place your hands/palms on the back of your head, just above ear-level

3 – you can be standing or seated – just be sure to keep good posture (chest up)

4 – gently let your head/neck relax as you lightly guide your head forward and downward so your chin touches your chest – or gets close to it

5 – DON’T force this stretch. As soon as you feel the muscles in the back of your neck stretching – just hold the position for about 15 seconds

6 – come back up to the start position for about 10 sec – and then repeat the stretch.

7 – do the same motion but this time gently push slightly to the right as you push forward/downward – hold for 15 seconds – then come back up to start position

8 – now do the same toward the left.

I know you’ll feel some great relief from that little stretch routine for the neck muscles. You can do that several times a day. And you can surely do it daily, as well.

I’ll be shooting a quick video in the next week or two to demonstrate the routine I’ve outlined above – so keep your eyes open for that – I know you’ll appreciate it…

If your neck pain is more severe and needs a more elaborate solution as compared to all the things you tried in the past. Then I encourage you to take a look at the HBI site and what they’ve put together for severe, long-term cases of neck pain. Take a look here => Neck Pain GONE

HBI’s team is top-notch and their pain-solution materials are second to none.

Remember to stay tuned for the neck-stretch video I’ll be posting for you, soon…

If you know someone who can use the tips I’ve shared in this article – please forward it to them. You have my full permission.

Best regards,

Joey Atlas
M.S., Exercise Physiology
Golf Conditioning Specialist


Workouts for Golf: How Often and How Much?

Tuesday, January 11th 2011

Sure, there may be some similarities between the two – but the ideal exercise program for the improvement of your golf game should have it’s own structure and emphasis.

Two of the most critical factors to consider are training volume and frequency.

Training volume is the amount of exercise performed in one workout session. Training frequency is the number workouts in a given week (or month). These two factors are adjustable throughout the year to accommodate, and enhance, your physical condition and your golf performance.

Rule of Thumb

A simple rule of thumb to help you maintain proper balance between playing activity and physical conditioning is this: The heavier your playing activity – the lighter your training volume should be. And the lower your playing activity – the greater your training volume should be.

Training volume refers to the amount of collective exercise performed in a given day. This may include: flexibility training, core training, cardiovascular conditioning, balance and strength.

Golf Seasons Dictate

As an example… Most golfers play more frequently in the spring and summer seasons. Therefore the workouts during those phases should be shorter, more condensed. And during the times of year when a golfer plays less, such as the winter season – the workouts can be longer and maybe more intense.

One of the key adjustments during the time of year when you play more often is to maintain the parts of your program which are best suited for your physical needs at that time. Specifically, you want to place priority on flexibility and core training.

Adjust the Levels

It’s not uncommon for some players to get in 8 or 9 rounds of 18 holes in a given week during their “busy” season.

In this case – a possible workout plan may follow this outline; 5 sessions per week, each consisting of: 20 minutes of flexibility, 20 minutes of core training and 15 minutes of cardiovascular exercise – plus, 2 sessions per week of functional strength (15 minutes) and balance training (10 minutes).

The cardio, strength and balance components can be tapered down until the end of your “busy” golf season – and then elevated again, when you decrease your level of playing activity.

In essence, your overall golf workout program should be periodically adjusted with the seasonal changes in your playing frequency. This caters to the body’s need for proper rest and recovery time – while keeping you in top shape to perform at your most efficient levels on the course – as well as off the course, in everything else you do.

- Joey Atlas
M.S., Exercise Physiology
Golf Conditioning Specialist

Bunker Shots: How to Get out of Bunkers

Wednesday, October 20th 2010

This lesson is courtesy of D. Nevogt of S.G.S.

Everyone knows how frustrating they can be if you don’t know the proper mechanics to get out of them. But the bottom line is, for the pros, bunker shots are some of the easiest shots on the course.

These steps will ensure that you have the right mechanics for getting out of bunkers. Once you’ve read these steps, practice them and get used to hitting out of bunkers, and they will become just as natural as a regular short game shot. These steps will give you the solid foundation that you need for bunker success.

Here are the steps: (note: These steps apply to a normal sand bunker. Not wet or hard sand)

1. Choke down on the golf club (Have your right index finger about an inch from the bottom of the grip). Choking down gives you the control with the club and also allows you to “feel” the shot rather than hitting it.

2. Narrow your stance a little and play the ball a few inches forward in your stance. This will also aid in controlling the shot, and it will contribute to higher ball flight.

3. Dig into the sand with your feet a little and get comfortable.

4. Keep your body completely still throughout (no twisting hips).

5. Start your swing with your arms and keep your swing vertical. The end of the grip butt should be pointed at the ball at the top of your backswing. (Don’t bring the club straight back, remember steep is better here!)

6. Your left arm should be parallel to the ground and fully extended at the top of your swing.

7. Then start your downswing at the sand focusing to hit 1 inch behind the ball. Don’t focus on hitting the ball, hit the sand an inch behind and the ball will get out every time!

8. Your arms and body follow the ball as it leaves the sand.

9. Remember steep angle into the sand is key here, however you don’t have to swing too hard, we are not blasting the ball out we are advancing it.

Go into a bunker and take 3 clubs your pitching wedge, sand wedge, and a lob wedge(if you have one). Remember that you can get creative with shots; just because it’s a sand wedge doesn’t mean that you’ll “feel” the most comfortable or give you the best results.

But I want you to notice the difference in design and performance.

Regardless, hit a few shots with each club and really notice the difference in how the ball comes out of the sand. Then choose the club that bests suits you.

But remember on all these clubs swing steep and hit 1 inch behind the ball. You can even draw a line 1-2 inches behind the ball and aim for that line.

At home, office, or at the course take practice swings and focus on bringing the club up at a steep angle.

Watch as your grip end points to the ground. And stop there – this is the position that you want to be in. A great way to see if the grip is pointed over the ball is sticking a tee in the grip handle.

Do that a few times to ensure that you know where to stop the golf club and start your steep downswing. Then the downswing is easy! Just hit an inch behind the ball. Practice this for a few days then go have fun in a bunker!

This lesson is courtesy of D. Nevogt of S.G.S.
http://www.HandicapCuttingTips.com <= click to visit

#1 Best Golf Performance Tip EVER

Monday, August 9th 2010

I’m often asked… “Joey, what’s your absolute best golf exercise tip you can give me to help my game?”

The answer is brutally simple…

If you can **be consistent** with your conditioning (no matter how basic – or how elaborate it might be) – then you are implementing the single-most best principle for optimization of your game.

>> IMPORTANT: this assumes you are on a well-structured, and realistic, golf conditioning program in the first place.

Here’s what **consistency** in your conditioning gives you:

    • - prevents ‘fluctuations’ in muscular ability
      - maintains ideal joint ‘fluidity’
      - allows for optimal range of motion
      - lets you practice without physical restrictions
      - keeps you ‘in tune’ with your body (enhanced mind/muscle connection)
      - reduces risk of injury (both acute and/or chronic)
      - speeds recovery time between rounds
      - increases intangible element of ‘confidence’
  • There are other points to add to this list – But the principle is the same. They are all optimized, enhanced or enabled by CONSISTENCY

    So, it makes all the sense in the world for you to make your golf performance conditioning program a top priority in your life. Because if you don’t – you run the very likely risk of experiencing the OPPOSITE of what you see on the list above. A price to large to pay – not only for your game – but even moreso for your overall quality of life and well-being.

    If you don’t have a solid foundation for your golf conditioning routine – then it’s time for you to get it. As you know, by reading past issues of this newsletter – that foundation should be full-body flexibility. Sometimes a solid stretching routine alone is enough to take your game into a zone you never thought possible. Just like Peter Naish… read his firsthand experience here: Golf Performance Success Story

    If you are already doing the Optimum Golf Flexibility DVDs – all you need to do is place priority on CONSISTENCY. But if you don’t have the DVDs yet – it’s something you should seriously consider…

    Your trainer,
    – Joey Atlas

    PS – I never get bored of success stories – so please send me yours when you start feeling all the good things happening to your body – and all the great things in your game.