 Do you want to improve your golf power and swing? Watch this Our next caller is John from Connecticut. What's up John? How can I help you? Hey, Sal. How's it going? What's up, man? So first off, just thank you guys for having me on here So kind of a new podcast for me. I'm kind of a podcast junkie But you guys are awesome and I'm a relatively new listener, but I haven't missed an episode So thanks for all the content and keep doing what you're doing. Perfect. Glad to have you So thanks for taking my question It kind of relates to golf specific exercises And I just wanted to give you guys some context and background before I before I ask my question, but so I'm 31 years old now and The past few years I'm I'm kind of You know I'm kind of recovering from what you guys have been talking about on some recent podcasts as far as, you know A cortisol junkie doing way too much cardio to try and stay in shape and really regretting the Neglecting the weights So now I'm back on with like kind of a three by three Splitting up the week and and getting back into the weight. So I'm happy with that and now with golf season right around the corner I'm interested in Adding some golf specific exercises into my routine. So I was wondering what you guys thought about, um, you know Focusing on specific body parts or adding specific exercises or stretching to my routine to uh to gear up for golf season John, this is a good question. Uh for a couple reasons one The golf swing has got to be one of the most complicated. Um, I guess physical Feets in any sport. I'm sure I don't need to tell you that and it's unintuitive Yeah, and then the second part and again, I'm sure I don't need to tell you this but The vast majority of the the distance you're going to get on the ball comes from your technique Right very little comes from your actual physical strength, which I'm sure you I mean physical strength contributes But it's about the technique, uh of hitting the ball the speed and how you're able to transfer the power That you do generate, um from the ground again I don't I know I don't need to tell you that but I want to say that because there's other people listening And just getting stronger Isn't going to make you hit the ball further, especially if getting stronger Uh results in your technique being off a little bit and you can do this by building a lot of muscle So you can build a lot of muscle And now your body's built a little differently. It throws off your swing And although you're stronger, you're not hitting, uh for any further and so it's like, you know, what did I do this for? Okay, so Now that we understand that what's going to help you most with the power from a physical You know power perspective I think we need to focus first on where you think you're weakest now I know it's it's the obvious general answer would be to strengthen your core To do rotational exercises like cable chops Uh upward chops downward chops, you know windmills that kind of stuff. That's kind of obvious But I've worked with um people who you know want to do the same thing you wanted to do And we got their hips stronger and that's what did it for them because their lower body was weaker Do you do you know what areas your body are probably the weakest or areas you probably need to focus on? Yeah, I mean, I think it's mostly core and lower body, which is basically the foundation of the golf swing So I'm wondering, um, you know, maybe I just need to really hone in on those body parts and strengthen those the most Yeah, and the the skills and everything will translate over and and not diminish and I'll just have that much more Uh strength in those areas. Yeah, you know what would you know, it would probably be good. John is using the sled Uh driving forward backwards and laterally because it connects the Everything from the toes up to the hips and the upper body involves the upper body So you're gonna get a lot of strength translated all the way through Of course, you know barbell squats and lunges and stuff like that will make you stronger might help as well But I see the sled being a little bit more transferable In terms of lower body for the golf for golf swinging I like to defer to People that are better at this than than myself or I think any of us in here Not that I couldn't help you if you were a client But I mean, I there's somebody out there that's way better and more qualified to help you than myself And there's a group of guys, um that I follow on instagram We've actually had him on the show before on the youtube channel before Uh, and they specialized golf baseball and fighters. Yeah, they're awesome. Um, brandon is his instagram handle Is brandon pfs So look up look up their group like his whole entire Instagram is like dedicated. He's been working a lot. He's he's the we did a video with him series in here Yeah, did we do it was it golf related to yeah, I think it was right? So if you go to our recently was that It was a lot. Yeah, so if you go to our youtube channel and just put mind pump golf swing or mind pump Uh brandon pfs. We just go to the show notes and he'll be there. Oh, okay. Perfect. Thanks. Yeah, so awesome Yeah, we'll link in the show notes. Um, but look look them up. They they specialize in in primarily those three sports You will see that he's what's the name of the kid with the the kind of clown hair. That's a badass fighter right now Right. No sugar sugar sugar shame. Yeah, so he's he he works with him So a lot of his current stuff you'll see is kind of related to fighting But if you go deep enough on his stuff or if you look up, he's got programming He's got a lot of stuff around and content around golf baseball and fighting and I just the information that he's providing as far as Cool unique exercises that will translate to the golf course He's got it in terms of our stuff and what we have available already to like in mass performance. We have You know some really good stick mobility Um exercises that will help to you know, improve, you know lateral line in in in terms of like thoracic rotation Things that it'll help to kind of guide your body and put in positions where you can create and and create more torque in that rotation And so that's something to consider And that's why I mentioned too with windmills because not a lot of people spending kind of focus or time on windmills But it really does You know contribute well towards, you know, these types of sports You know the hip hinging patterns an essential part of that whole swing. So You know to be able to strengthen the hips and you know, put some emphasis there. I like personally Zercher squats You know for golfers as well or the way it's like loaded in the crook of your elbows And I think that those are just, you know, some great things to focus on just to strengthen and contribute towards that Thanks, Doug sugar sugar. Sean not sugar shame. Sorry. It's sugar sugar. Yeah, there's no our sugar. Oh malli Sean. Yeah, Sean. Oh malli. Thank you. Okay. Yeah, so he works. He works. He has been working with him for actually years Imagine their friends or whatever, but uh, so the point of me telling you that was that his page looks like it's geared towards All fighters, but they we actually met them and got connected them because we just enrode a actually a golf guide Yeah, so there's it's like an infographic shows all these exercises that are very helpful You know for gaining mobility and speed and it's on our power in your swing Mind pump free.com. Oh, yeah. Yeah, there you go. Go to mind pump free.com. Go to mind pump free.com There's there's a guide that's related that we did so what inspired us to get hooked up with brandon was Justin was writing a guide specific for golfers Some priming movements and stuff that will benefit you And that let us down the kind of the rabbit hole of like, hey, who's in our space? That's doing this that we think is doing it better than we are And then that's why we invited brandon. So, you know dig through their stuff I think that they've got great content that will support what we're saying Yeah, that's that's awesome guys. I appreciate it. Um, you know, one of the big things about golf too Is just kind of avoiding injury and uh, you know, maintaining the flexibility and mobility and some of those joints So, uh, it's not just getting stronger and and stuff like that because that can almost Change things like sal was saying in terms of your swing But uh, as long as I can avoid injury in my oblique area in my lower back And kind of get ahead of any issues lingering or potential That's kind of where we come from, right? So that's uh, you know, we the stuff that we have out there is more to bolster And to protect You it's there's bull proof your back and all those joints. So the content that isn't that free guide That's going to be a value along those lines If you wanted more specific exercises in the gym that translate to the golf swing I think that's where you're going to enjoy some of the stuff that that brandon's putting out over there But the the stuff in that free guide that we have and then stuff that's in maps performance Uh, I think will benefit you especially what jesson was talking about with the stick mobility Some isometric work that we have like those things are Kind of kind of bulletproof you and and protect you and and you're right like that's That's going to benefit you more for your golf swing more than than anything else You need free flow movement needs to be smooth and no hitch in that at all So like yeah mobility is at the utmost importance, you know overall in terms of like even just trying to get stronger Okay, great on top of that. Is there one other thing I could ask in terms of like general Weightlifting and resistance training to kind of intertwine with with cardio at this point. True. It's her um, so like Right now like I told you I was just kind of addicted to cardio for a few years and I regret it but um I've been trying to do and commit to three days of full body workouts And three days of cardio because I I just enjoy cardio for the mental aspects and just you know getting a sweat in Helps with everything so How would you guys recommend? You know doing cardio to a point where you're not overdoing it and sending your body mixed signals Um and diminishing the returns and the results and gains you're getting on those You know foundational workout type days be fed keep it under an hour and do it on different times And when your workout workout are also you just said that the number you're the main reason why you do it is the mental benefits So who cares do do it be do what you love. I mean you can follow what adam said Which is yeah, that's the objective physical answer But if you do it for your mental effects and you enjoy it Then just do what you love and just make sure you don't over won't enjoy it if it's diminishing his returns on his other Exactly. So that's that's what I'm gonna. That's how you like obviously We would probably recommend you that's not a high priority if you want to be great at golf But if you for what sal saying if you enjoy for the benefits Yeah, keep doing it, but there's a better way to do it So you don't you know and that would be scheduling it away from when you're weight training Keep it under an hour And you know give you make sure you're fed those things will probably Help the most as far as mitigating any sort of muscle loss or at hindering anything else you're trying to do And keeping it under an hour, but maybe gearing it more towards like a high intensity Would help with the like shredding body fat the higher the the higher the intensity the shorter it should be But the but don't okay do not do cardio to burn body fat The cardio is for stamina or endurance or because you enjoy you want to get leaner look at your diet Okay, it's it's a yeah, it's a much much more effective approach. Yes Okay, all right. Thanks john. Thanks for calling him. Yeah. Thank you guys. Thank you very much. Keep doing what you're doing Yeah, you know, um, I remember as a young trainer. I did not realize just how complex You know improving power and strength so that you see a positive result in a sport was I thought you get stronger. Well, you're gonna see it This is the trap where you see a lot of young trainers myself included where you just start trying to emulate those Swings and things with cables Yes kettlebell swings with you know, and you think you're you're doing them a service because Now we're adding load to that. It literally has no carryover. No trend. This is translated all in fact It actually ruins it throws off your technique. Yes, so Yeah, so in terms of something as complicated as a Golf swing the best thing you can do is keep your joints super healthy and responsive And the other thing to consider too is that you know, when you're it's such a complex movement And you get so good at the body shape and size you have with the complex movement Adding muscle to your body you now change One factor the recruitment pattern shifts and you're bigger your arms are in a different position You know you add a half an inch to your arms and they're in a different position They were before and it'll change the technique especially with golf. No with golf more than almost anything else Yes, it now if it's a sport like football where your body mass is important. Yeah, you can add 10 pounds move a little different Don't matter. You're heavier and stronger Especially if you have a position like a lineman or running exactly where you don't you know I'm saying Where the technique can be off a tiny bit and your mass mass and strength makes up for the little bit of Technique being off work golf You are off in just a smidge forget a technique and you know You could be 10 times stronger but that technique slightly off in your foot So the best way obviously if you're trying to gain strength I mean, you know go through your strength training program But you really need to incorporate that technique and swing in between and during like constantly keeping that You know at the forefront. Yep, totally Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here And be sure to subscribe