Connect with us

Opinion & Analysis

The Frost Delay: Building a Fitness Routine (Part II)

Published

on

First off, I’d love to start off with a quick follow up to the previous fitness column. There were a ton of great comments on the front page and in the forums about both the philosophy and methodology of the exercise routine I described. With that in mind, it seems important to emphasize a critical point that might have been lost in the shuffle—fitness routines are very personal. Much like a golf swing, for optimum success it’s both important to:

  • Find one that works for you
  • Find a professional that can help you along the way

With that being said, this second fitness column will be broken into a couple parts. The first will focus on establishing a routine of simple stretches that can be done anywhere (without any equipment, etc). The second will focus on golf-swing specific strength aids.

Stretching

Disclaimer: Just like weight training and cardio, it’s critical that you stretch correctly–if you have any doubts, please consult with a professional.

Here are some general rules for stretching:

  1. Stretching is not a warm-up, and is vastly more effective if you’ve done some light cardio before hand.
  2. Stretch in a balanced fashion. If you stretch your right hamstring, make sure you stretch your left as well.
  3. Don’t bounce. This can tear muscles and create scar tissue, leaving you less flexible than when you started.
  4. Pain is bad. Tension is good, but it you’re pushing it to pain, you’ve gone to far and run the risk of doing real damage.
  5. Keep stretching. Much like weight training and cardio, stretching works better if you do it 3-to-4 times a week, rather than “when you’re feeling stiff” (I suck at this one).

Here’s an example of a golf-specific routine I do. When applicable, I’ve included images and paraphrased descriptions from the Mayo Clinic for illustration. I recommend doing each stretch for 30 seconds, or 2 reps of 15-20 seconds (which I prefer). Do some research and find out what will be best for you.

HAMSTRINGS:

Lie on the floor near a corner wall or door frame. Rest your leg against the wall, keeping your knee slightly bent. Gently stretch the knee out, until you feel the back of your leg stretch. Repeat with the other leg.

HIP FLEXORS:

Kneel on your knee, placing your other leg in front of you. Place your hand on your waist so that you avoid leaning forward (keep your back straight). Slowly lean forward, putting more weight on your front leg. Repeat with other leg.

QUADS:

While standing, hold onto a wall or a sturdy piece of furniture for support. Pull your heel up and back until you feel a stretch in the front of your leg. Repeat with other leg.

CALVES:

Stand at arms length from a wall or a sturdy piece of furniture. Place one leg in front of the other as shown. Slowly lean forward while keeping your back heel on the ground, holding your back straight and hips forward. Repeat with the other leg.

SHOULDERS:

Bring your arm across your body. Hold it with your other arm (either above or below the elbow) as shown. Repeat with the other arm.

PECS:

Mayo doesn’t have an image for this stretch, but it is achieved by standing perpendicular from a wall. With a straight back, place your hand flat on the wall, and gently turn your body away from the wall, feeling the stretch in you pec muscle. Repeat with the other side.

—————

The back is a place where I spend a great deal of time, as I had an L5/S1 micro-discectomy when I was 22. If you have a healthy back, you probably don’t need to spend as much time as I do on the lower back.

LOWER BACK–KNEE TO CHEST:

Lie on a firm surface with your heels on the floor and gently pull one knee towards your chest, keeping the opposite leg in a relaxed and comfortable position. Switch legs and repeat, then do the same stretch with both legs.

LOWER BACK–SEATED ROTATIONAL STRETCH:

Sit in an armless chair. Cross one leg over the other, and brace your elbow against your knee (see picture). Twist and stretch to the side, then switch to the other side.

LOWER BACK–BRIDGES:

Lie on your back with your feet flat on the floor. Tighten your gluteal and abdominal muscles and raise your hips to form a straight line between your knees and your shoulders. Hold for three breaths and repeat. (try to work your way up to 30 reps).

UPPER BACK–SHOULDERS:

Stand in a relaxed position with your arms extended in front of you. Pull your shoulder blades back with a slight bend in the elbow—your arms should spread a bit wider as you do this.

UPPER BACK–POSTURE:

Sorry, no pic again, but this one has really helped my posture at address. It’s very simple—just roll up a towel, and set it between your shoulder blades as you lay flat on the ground. Make sure your outside should blades are touching. This one you can do in two sets of 60.

Of course, these are just a few of the thousands of stretches a golfer could do. What I love about these is that I can do them all at home or in a hotel while watching TV. And remember, they’re significantly more effective after a short warm-up.

GOLF STRENGTH AIDS:

Again, there are hundreds of these on the market, and I’m sure that almost any of them could lead a faithful golfer to some noticeable success, I’m just going to talk about a couple. In addition, I would not use these in the place of actual strength training, just as a supplement.

I already explained how sometime around 1990 I invented the hybrid (I kid, I kid), so I might as well take credit for inventing the weighted club as well. My dad used to experiment with clubmaking back in the wood-wood era, and decided to make a head out of some ridiculously heavy wood (might have been mahogany). He then filled up the shaft about halfway with buck-shot. Next thing you know, we had a very heavy (and very loud) weighted club.

These days you can choose from several weighted clubs, the most popular being the Momentus. I bought one of these a while back, and can definitely feel how it makes you stronger. I always had some concerns over what it did for my golf swing, as it tended to mess with my tempo and slow down my transition a bit, though.

I believe an improvement has been made on the idea of the weighted club, and that’s the Powerchute. It’s a similar technology to the parachutes “real” athletes started using in the late ’80s for resistance training. The Powerchute quickly attaches to any driver, and only provides resistance on the down swing, therefore allowing your swing to remain “normal” (or at least as normal as a swing can feel when it’s attached to a parachute). I’ve been swinging the Powerchute in the mornings during my indoor range sessions, and really feel like it’s been helping a great deal with both my strength and my control.

Click here for more discussion in the “Instruction & Academy” forum. 

NEXT COLUMN: Breaking the monotony of an indoor range session.

Dan Gedman was born in Chicago and grew up in Kansas City, which makes sense as he currently splits his time between those two cities. A director by trade (commercials, long-form and the occasional rap video), Gedman is one of the owners of Liquid 9 -- a Chicago-based production company. He is the father of 3 (8, 5 and >1) and the husband of one. He's also a proud Jayhawk, which is much cooler during the winter and spring than it is during the fall. His current home course was designed by Donald Ross in his experimental phase, and starts with a 240-plus yard par 3. Therefore he's generally (at least) one over before he hits the second fairway.

1 Comment

1 Comment

  1. Dorse

    Dec 19, 2012 at 6:40 pm

    Thanks Dan,

    Very timely as I was going to search out something like this. Look forward to reading your other articles (have not seen part 1 as of yet). Will check it out.

    I like the fact it can be done anywhere. I travel for work a lot and spend more time in Hotel rooms than at home it seems.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Opinion & Analysis

The 2 primary challenges golf equipment companies face

Published

on

As the editor-in-chief of this website and an observer of the GolfWRX forums and other online golf equipment discourse for over a decade, I’m pretty well attuned to the grunts and grumbles of a significant portion of the golf equipment purchasing spectrum. And before you accuse me of lording above all in some digital ivory tower, I’d like to offer that I worked at golf courses (public and private) for years prior to picking up my pen, so I’m well-versed in the non-degenerate golf equipment consumers out there. I touched (green)grass (retail)!

Complaints about the ills of and related to the OEMs usually follow some version of: Product cycles are too short for real innovation, tour equipment isn’t the same as retail (which is largely not true, by the way), too much is invested in marketing and not enough in R&D, top staffer X hasn’t even put the new driver in play, so it’s obviously not superior to the previous generation, prices are too high, and on and on.

Without digging into the merits of any of these claims, which I believe are mostly red herrings, I’d like to bring into view of our rangefinder what I believe to be the two primary difficulties golf equipment companies face.

One: As Terry Koehler, back when he was the CEO of Ben Hogan, told me at the time of the Ft Worth irons launch, if you can’t regularly hit the golf ball in a coin-sized area in the middle of the face, there’s not a ton that iron technology can do for you. Now, this is less true now with respect to irons than when he said it, and is less and less true by degrees as the clubs get larger (utilities, fairways, hybrids, drivers), but there remains a great deal of golf equipment truth in that statement. Think about it — which is to say, in TL;DR fashion, get lessons from a qualified instructor who will teach you about the fundamentals of repeatable impact and how the golf swing works, not just offer band-aid fixes. If you can’t repeatably deliver the golf club to the golf ball in something resembling the manner it was designed for, how can you expect to be getting the most out of the club — put another way, the maximum value from your investment?

Similarly, game improvement equipment can only improve your game if you game it. In other words, get fit for the clubs you ought to be playing rather than filling the bag with the ones you wish you could hit or used to be able to hit. Of course, don’t do this if you don’t care about performance and just want to hit a forged blade while playing off an 18 handicap. That’s absolutely fine. There were plenty of members in clubs back in the day playing Hogan Apex or Mizuno MP-32 irons who had no business doing so from a ballstriking standpoint, but they enjoyed their look, feel, and complementary qualities to their Gatsby hats and cashmere sweaters. Do what brings you a measure of joy in this maddening game.

Now, the second issue. This is not a plea for non-conforming equipment; rather, it is a statement of fact. USGA/R&A limits on every facet of golf equipment are detrimental to golf equipment manufacturers. Sure, you know this, but do you think about it as it applies to almost every element of equipment? A 500cc driver would be inherently more forgiving than a 460cc, as one with a COR measurement in excess of 0.83. 50-inch shafts. Box grooves. And on and on.

Would fewer regulations be objectively bad for the game? Would this erode its soul? Fortunately, that’s beside the point of this exercise, which is merely to point out the facts. The fact, in this case, is that equipment restrictions and regulations are the slaughterbench of an abundance of innovation in the golf equipment space. Is this for the best? Well, now I’ve asked the question twice and might as well give a partial response, I guess my answer to that would be, “It depends on what type of golf you’re playing and who you’re playing it with.”

For my part, I don’t mind embarrassing myself with vintage blades and persimmons chasing after the quasi-spiritual elevation of a well-struck shot, but that’s just me. Plenty of folks don’t give a damn if their grooves are conforming. Plenty of folks think the folks in Liberty Corner ought to add a prison to the museum for such offences. And those are just a few of the considerations for the amateur game — which doesn’t get inside the gallery ropes of the pro game…

Different strokes in the game of golf, in my humble opinion.

Anyway, I believe equipment company engineers are genuinely trying to build better equipment year over year. The marketing departments are trying to find ways to make this equipment appeal to the broadest segment of the golf market possible. All of this against (1) the backdrop of — at least for now — firm product cycles. And golfers who, with their ~15 average handicap (men), for the most part, are not striping the golf ball like Tiger in his prime and seem to have less and less time year over year to practice and improve. (2) Regulations that massively restrict what they’re able to do…

That’s the landscape as I see it and the real headwinds for golf equipment companies. No doubt, there’s more I haven’t considered, but I think the previous is a better — and better faith — point of departure when formulating any serious commentary on the golf equipment world than some of the more cynical and conspiratorial takes I hear.

Agree? Disagree? Think I’m worthy of an Adam Hadwin-esque security guard tackle? Let me know in the comments.

@golfoncbs The infamous Adam Hadwin tackle ? #golf #fyp #canada #pgatour #adamhadwin ? Ghibli-style nostalgic waltz – MaSssuguMusic

Continue Reading

Podcasts

Fore Love of Golf: Introducing a new club concept

Published

on

Episode #16 brings us Cliff McKinney. Cliff is the founder of Old Charlie Golf Club, a new club, and concept, to be built in the Florida panhandle. The model is quite interesting and aims to make great, private golf more affordable. We hope you enjoy the show!

Continue Reading

Opinion & Analysis

On Scottie Scheffler wondering ‘What’s the point of winning?’

Published

on

Last week, I came across a reel from BBC Sport on Instagram featuring Scottie Scheffler speaking to the media ahead of The Open at Royal Portrush. In it, he shared that he often wonders what the point is of wanting to win tournaments so badly — especially when he knows, deep down, that it doesn’t lead to a truly fulfilling life.

 

View this post on Instagram

 

A post shared by BBC SPORT (@bbcsport)

“Is it great to be able to win tournaments and to accomplish the things I have in the game of golf? Yeah, it brings tears to my eyes just to think about it because I’ve literally worked my entire life to be good at this sport,” Scheffler said. “To have that kind of sense of accomplishment, I think, is a pretty cool feeling. To get to live out your dreams is very special, but at the end of the day, I’m not out here to inspire the next generation of golfers. I’m not out here to inspire someone to be the best player in the world, because what’s the point?”

Ironically — or perhaps perfectly — he went on to win the claret jug.

That question — what’s the point of winning? — cuts straight to the heart of the human journey.

As someone who’s spent over two decades in the trenches of professional golf, and in deep study of the mental, emotional, and spiritual dimensions of the game, I see Scottie’s inner conflict as a sign of soul evolution in motion.

I came to golf late. I wasn’t a junior standout or college All-American. At 27, I left a steady corporate job to see if I could be on the PGA Tour starting as a 14-handicap, average-length hitter. Over the years, my journey has been defined less by trophies and more by the relentless effort to navigate the deeply inequitable and gated system of professional golf — an effort that ultimately turned inward and helped me evolve as both a golfer and a person.

One perspective that helped me make sense of this inner dissonance around competition and our culture’s tendency to overvalue winning is the idea of soul evolution.

The University of Virginia’s Division of Perceptual Studies has done extensive research on reincarnation, and Netflix’s Surviving Death (Episode 6) explores the topic, too. Whether you take it literally or metaphorically, the idea that we’re on a long arc of growth — from beginner to sage elder — offers a profound perspective.

If you accept the premise literally, then terms like “young soul” and “old soul” start to hold meaning. However, even if we set the word “soul” aside, it’s easy to see that different levels of life experience produce different worldviews.

Newer souls — or people in earlier stages of their development — may be curious and kind but still lack discernment or depth. There is a naivety, and they don’t yet question as deeply, tending to see things in black and white, partly because certainty feels safer than confronting the unknown.

As we gain more experience, we begin to experiment. We test limits. We chase extreme external goals — sometimes at the expense of health, relationships, or inner peace — still operating from hunger, ambition, and the fragility of the ego.

It’s a necessary stage, but often a turbulent and unfulfilling one.

David Duval fell off the map after reaching World No. 1. Bubba Watson had his own “Is this it?” moment with his caddie, Ted Scott, after winning the Masters.

In Aaron Rodgers: Enigma, reflecting on his 2011 Super Bowl win, Rodgers said:

“Now I’ve accomplished the only thing that I really, really wanted to do in my life. Now what? I was like, ‘Did I aim at the wrong thing? Did I spend too much time thinking about stuff that ultimately doesn’t give you true happiness?’”

Jim Carrey once said, “I think everybody should get rich and famous and do everything they ever dreamed of so they can see that it’s not the answer.”

Eventually, though, something shifts.

We begin to see in shades of gray. Winning, dominating, accumulating—these pursuits lose their shine. The rewards feel more fleeting. Living in a constant state of fight-or-flight makes us feel alive, yes, but not happy and joyful.

Compassion begins to replace ambition. Love, presence, and gratitude become more fulfilling than status, profits, or trophies. We crave balance over burnout. Collaboration over competition. Meaning over metrics.

Interestingly, if we zoom out, we can apply this same model to nations and cultures. Countries, like people, have a collective “soul stage” made up of the individuals within them.

Take the United States, for example. I’d place it as a mid-level soul: highly competitive and deeply driven, but still learning emotional maturity. Still uncomfortable with nuance. Still believing that more is always better. Despite its global wins, the U.S. currently ranks just 23rd in happiness (as of 2025). You might liken it to a gifted teenager—bold, eager, and ambitious, but angsty and still figuring out how to live well and in balance. As much as a parent wants to protect their child, sometimes the child has to make their own mistakes to truly grow.

So when Scottie Scheffler wonders what the point of winning is, I don’t see someone losing strength.

I see someone evolving.

He’s beginning to look beyond the leaderboard. Beyond metrics of success that carry a lower vibration. And yet, in a poetic twist, Scheffler did go on to win The Open. But that only reinforces the point: even at the pinnacle, the question remains. And if more of us in the golf and sports world — and in U.S. culture at large — started asking similar questions, we might discover that the more meaningful trophy isn’t about accumulating or beating others at all costs.

It’s about awakening and evolving to something more than winning could ever promise.

Continue Reading

WITB

Facebook

Trending