exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain‟s response to stress. For all the trainers/S&C coaches reading this: Be aware that the researchers, who studied 45 European Challenge Tour golfers, also stated that this does not indicate increased risk for injury and is perhaps just due to the varying demands placed on each shoulder and scapula during the different phases of the swing over prolonged participation in the sport (Mackenzie et al., 2015). Begin with 2-3 sets of 5 arm raises with 2-3 minutes rest between sets. This is because the scapula is a key component of control in the kinetic chain (i.e., generating force from the ground upwards, through the pelvis, torso, arms and ultimately the clubhead. Pause for 3 seconds, then engage your core to pull you back up to the starting position. How to do it: Stand on sliders with a long, tall spine and your hands at your hips. These can include the lats, rhomboids, posterior deltoids, traps, and biceps. The arms should never quite get to full extension at the elbow as that draws the focus away from the upper back. Benefits of Performing Scapular Wall Slides – Improves thoracic mobility (specifically in extension) – Strengthens the low/mid traps and scapular retractors – Improves scapular upward rotation – Improves shoulder mobility – Adds 17lbs of muscle for every 10 repetitions performed! Pull it back and switch arms, extending your right arm. Works your entire lower body. Brody, L. T., & Hall C. M. (2010). Mini-Band Wall Walks. Then, slide forward until your arms are fully extended, fingers pointing forward, keeping your knees on the ground. When performing the wall slides back exercise maintaining ideal postural alignment is essential. Make sure the upper body is bent over from the hips in an almost horizontal position – how close to horizontal you get dictates the muscles that are worked on during this exercise. In this blog, we will explore what good upper body posture means for your golf and provide you with exercises to help increase your upper back strength and shoulder mobility. As a functional exercise, wall slides can help make activi… Follow Ben at @BenLangdown. That’s one rep. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Expert tip: “To increase the challenge, hold 10-15lb dumbbells in each hand,” Perkins suggests. You can also pull gently with your arms on the belt and just hold it there for 3-5 minutes allowing the scar tissue and fascia to "melt" and give. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), From 0 to 5: Beginner Pullup Tips From US Marine Michael Eckert. Kelly IV (Ed.) Not only does this muscle have a cool name, but it is also needed for a plethora of arm movements; weather open chain (punching/grabbing something out of the cabinet) or closed chain (pushups, planks, downward dogs, or handstands). The anatomy and physiology of the body dictates that in order for this external shoulder rotation – and indeed other shoulder movements – to be optimised, the scapula needs to be stabilised by muscles including serratus anterior, rhomboids, levator scapula, and trapezii (Pain & Voight, 2013). Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. How to do it: Begin at the top phase of a pushup with your hands on sliders, touching, and your feet together. Coffel, L., & Liebenson, D. C. (2017). “As you slide, push your hands together so they end touching, and stop when your hips are fully opened but not touching the ground,” Perkins says. Expert tip: “Use either just your body weight or hold 25-35lb dumbbells at your chest,” Perkins says. Begin with 3 x 10 reps using your 10 Rep Max (10RM) where you can still maintain form. Alongside this Ben works with many elite amateur and professional golfers providing strength and conditioning support. Pause at the bottom for 3 seconds and then stand back up.eval(ez_write_tag([[300,250],'mensjournal_com-incontent_13','ezslot_14',128,'0','0'])); Expert tip: “While the slider isn’t moving in this exercise, it creates instability under your foot increasing the effort in your leg to hold its position,” Perkins says. Place your hands, palms-down, next to your hips. What should I feel? Expert tip: Keep your hips lifted off the floor the entire time, Perkins says, and engage your glutes and core to stay balanced. Journal of Athletic Enhancement 4(5), 1-6. This dynamic positioning is especially true in the golf swing where an appropriate scapula position is required to optimise the transfer and generation of force during the swing (Mackenzie et al., 2015). Ben has a PhD in the field of golf biomechanics, studying movement variability and strength and conditioning for golf. Grab some sliders.eval(ez_write_tag([[250,250],'mensjournal_com-under_first_paragraph','ezslot_4',159,'0','0'])); “One of the most important aspects to strength and function centers around complex and compound movements, like squats and lunges,” says Holly Perkins, CSCS, author of Lift To Get Lean.