Lunge Mechanics

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Jeremy Klinkhamer

10 Responses to “Lunge Mechanics”

  1. September 5, 2013

    JimChristian

    This is a great intro to lunges as a core builder. I have a very tight IT band in my left leg and it makes this exercise tough to do. I am wondering which exercises you suggest to stretch and strengthen the band. FYI, I walk 18 holes 3 times/week, run about 4 to 6 miles/week and often cycle30 to 45 miles once/week. Thanks
    Jim

    • Hi Jim,
      That unilateral tightness of your IT (iliotibial) band is interesting. A lot of times physical therapists will notice interesting motions in your running, biking or golfing that put increased stress on the lateral hip and IT band. One movement in the golf swing that creates left hip and IT band issues is sliding. When the lead hip gets past our lead foot/ankle laterally the stress will cause pain and inflammation eventually. You may want to review some of Paul

  2. Hi Jim,
    That unilateral tightness of your IT (iliotibial) band is interesting. A lot of times physical therapists will notice interesting motions in your running, biking or golfing that put increased stress on the lateral hip and IT band. One movement in the golf swing that creates left hip and IT band issues is sliding. When the lead hip gets past our lead foot/ankle laterally the stress will cause pain and inflammation eventually. You may want to review some of Paul’s videos to make sure this isn’t happening in your swing. As far as rehab or maintenance of the IT band you should be doing “light” foam roller massage to the IT band, hip flexor stretches, piriformis/glute stretches and adductor (groin) strengthening.
    Jeremy Klinkhamer, PT

  3. November 28, 2014

    LottaLiljegren

    Jeremy!
    I really like your videos and I always want to try the exercises right away witch I often do in my living room. But when I´m at the gym they are in the worst case all gone or at the best in my head in a chaotic way where i mess them up….My wish for Christmas would be a written down traininprogram with the let´s say ten most important exercises to start with to train the important parts of the body for golf. When I try to do it myself I just get lost with all the videos and I just mess it up. Is it possible that you could do this? I figure a picture of the exercise and a short text and the recommended sets and reps to each exercise. Here in Sweden it´s not golfing weather right now so there are a lot of time for the muscles to be trained in!! 🙂

    All the best Lotta

    • Hi Lotta,
      I’ll see what I can do. In the meantime, write down a few stretches that you think, or know, you specifically can benefit from the most. Do those at the beginning and end of your workouts as a warm-up and cool-down. Traditional cardio is a great warm-up too. During your strength training, concentrate on Shoulder blades, abdominal/pelvic area, and glutes (posterior/lateral). Build your workouts around those three areas… start with one of those and work outwards (proximal to distal). Hope that helps organize your workouts.
      Jeremy Klinkhamer, PT

  4. October 17, 2016

    WillCooper

    Hi, Jeremy.

    Does this exercise work the glutes, also?

  5. October 18, 2016

    KeithBowles

    I have had both hips replaced over the last three years. I have lost some ability to spin my hips starting the down swing. What exercise would be best to help with the hip rotation making it easier to start the swing with my hips.

    • Paul Wilson

      October 18, 2016

      Paul Wilson

      Keith,

      You need to be doing the drill below every night:

      DRILL: My Favorite Drill – Variation 2: http://ignitiongolf.com/favorite-drill-variation-2/

      DRILL: Swing Off Ground Variation: http://ignitiongolf.com/drill-variation-favorite-drill/

      DRILL: Listen to Club Swinging: http://ignitiongolf.com/drill-listen-to-club/

      DRILL: How To Really Increase Power: http://ignitiongolf.com/how-to-really-increase-power/

      Driving the lower body isn’t easy. I just worked with one of the members today with 2 hip replacements (brand new) he has not problem spinning them faster (not as fast as me but faster for him versus not spinning them at all). What got him to do it is to feel the left hip go straight back as soon as he started the downswing. Previous to that he was told to shift laterally which cause him to hit it nowhere. As soon as he turned he got that nice sound and way more distance.

      So try that as a thought or other triggers to get you to do it. Also, work on loosening the wrists and widening the arc by stretching the lead arm out going back and the back arm out in the through swing. Do this over and over to get the widest arc. Looser wrist and more turn and you should have it.

    • Hi Keith,
      Sorry for the delay. I was in New Orleans at the TPI World Golf Fitness Summit. Surgery, especially hip replacements, can weaken muscle quite rapidly. The rehab process is to help get all that tissue ready for life again but not always to golf. Paul is correct. Moving your hips “back” is essential. “Back” is typically the missing piece in the lateral shift to hip rotation pattern that we all want. Therefore, while working on Paul’s drills I beg you to exercise the posterior muscles of your legs. Your core is also helpful. My recommendation would be a bridge progression to start, then learn proper deadlift mechanics without weight, eventually add light weights to solidify the movement pattern, eventually do appropriate power drills that include moving backwards, ie walking backwards while holding strong tubing. I’ll look into doing a video of that soon.
      Here’s a couple to start with:
      http://ignitiongolf.com/strengthening-your-glutes/
      http://ignitiongolf.com/bridge-leg-lift/
      http://ignitiongolf.com/the-founder/
      http://ignitiongolf.com/single-leg-dead-lift/
      Hope these help. Only do those that you’re comfortable with. No pain.
      Jeremy Klinkhamer, PT

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