Par 4 Fitness

Congrats Vandy!! Well played on the PGA Tour this week in Puerto Rico ⛳️💪🏼

Maintaining posture during the golf swing is one of the biggest challenges for any golfer. The best players in the world are the best at maintaining their posture while swinging the golf club fast. This ensures their club consistently bottoms out in the same place every single swing.

Slide 2: sets up with ~31 degrees of torso bend. This is important as it’s a number he maintains very well into his backswing.

Slide 3: is ~31.4 degrees side bent (left shoulder lower than right) at the top of his backswing.

As you can see the setup and top position numbers are nearly identical. I look for how well golfers match these numbers using

Reasons players lose this angle and end up with a low side bend number include but not limited to:
*poor setup posture, lack of trail shoulder external rotation, lack of trail hip internal rotation, poor thoracic spine extension, trying to swing the club back too far in relation to mobility, outside takeaway, lack of left cervical rotation & more.

📸 credit:

PGA Tour Season Statistics—-> I regularly use these statistics to educate our players on what the best players in the world are capable of.

If you’re a high handicapper, let’s find a baseline and get incrementally better on these metrics with your coach.

If you’re an aspiring amateur player with a low handicap, get your statistics as close to possible to these metrics.

If you’re a professional player: these are the statistics that should consume your practice and your play. Yes, they are playing courses in superb condition. But, if you can get your performance metrics within 1-2% of these numbers, you’ve got a real chance! 💪🏼⛳️

BACK PAIN?!?
It’s important to have a plan when returning back to full activity. Often times, players return far too early without addressing the root causes of their problems. This is not how professional players progress through injuries and it shouldn’t be how you progress through injuries. Assess, address the issues, plan!

It’s important to note that the goal here is to return without reoccurring issues. You shouldn’t start at Day 1 until your pain pattern has subsided.

Five U.S. Open Cinderellas to keep an eye on

Let’s go Erik! ⛳️💪🏼👠

Five U.S. Open Cinderellas to keep an eye on BROOKLINE, Mass. – There were 9,265 entries accepted for this year’s U.S. Open at The Country Club.

Erik Barnes' journey from Grocery Replenishment Specialist to 2022-23 PGA TOUR member

A massive congrats to Erik! It’s been a long time coming but you belong ⛳️💪🏼

Erik Barnes' journey from Grocery Replenishment Specialist to 2022-23 PGA TOUR member Erik Barnes is a family man.

LIV Golf announces field for series opener

What are your thoughts on DJ jumping over to the LIV event in London? Will the PGA Tour hold firm on their stance to suspend active players participating in LIV events?

LIV Golf announces field for series opener In a surprising turn Dustin Johnson headlines the field for LIV Golf’s inaugural event in London.

Hayden Buckley among five Class of 2021 graduates to survive PLAYERS cut line

Hayden Buckley among five Class of 2021 graduates to survive PLAYERS cut line PONTE VEDRA BEACH, Fla. – Hayden Buckley was ready for the moment.

Thank you TPI 🙏🏼

Congratulations to the 50 fitness professionals honored by (48 are TPI Certified).

15 years ago it might have been difficult to find 50 professionals who specialized in training golfers and today it’s nearly impossible to narrow the list to that. A testament to how far the industry has come.

Honored to be named by again to this list. We constantly strive to offer the best evaluation processes, technology, services, and advice to our clients every day. Thank you to everyone who makes this industry possible and pushes the game of golf further. Proud to be a part of a great group that continues to raise the ceiling of golf performance. ⛳️💪🏼

'I was so bad': How this PGA Tour rookie got really good, really quickly

'I was so bad': How this PGA Tour rookie got really good, really quickly In today's Play Smart, we're talking to PGA Tour rookie Hayden Buckley, and his unlikely rise to the PGA Tour.

Congrats Mobs! ⛳️💪🏼💣

Congrats to for taking home the win and becoming your Desert Launch Senior Divison Champion 🏌🏻‍♂️💪🏻
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Go get it! 💪🏼⛳️

Last man in THE PLAYERS Championship!

With a late WD, Hayden Buckley went from first alternate to in the field on Sunday night.

He was the last man in the field when he won last year LECOM Suncoast Classic. 👀

Well done Katie! ⛳️💪🏼

Feb. 2021: First alternate, wins LECOM Suncoast Classic.

Feb. 2022: First alternate, now in Featured Group at WM Phoenix Open.

Ready to see what this week has in store for Hayden Buckley.

Hoffmann acquires Old Corkscrew Golf Club in Estero

Hoffmann acquires Old Corkscrew Golf Club in Estero The Hoffmann Family of Companies has added a third golf course to its ever-expanding portfolio. The Naples-based conglomerate acquired the 18-hole Old Corkscrew Golf Club on 275 wooded acres in Estero for an undisclosed sale price. The new acquisition comes three weeks after Hoffmann acquired Old Co...

Casey Martin, college golf coach and former PGA Tour pro, has right leg amputated

Casey Martin, college golf coach and former PGA Tour pro, has right leg amputated Martin, 49, was born with a debilitating circulatory disease and had been living with a broken leg for two years before deciding to have it removed

Photos from True Spec Golf's post

The longest pound-for-pound hitters on Tour 👀

Watch Tiger Woods bomb a "Happy Gilmore" drive while Rory McIlroy's attempt takes out a launch monitor

Watch Tiger Woods bomb a "Happy Gilmore" drive while Rory McIlroy's attempt takes out a launch monitor

You burn way more calories than you think golfing! This was a summary of my day today playing in the Amateur Match Play Championship . Two matches
-10 minute dynamic warm up
-50 minutes range/short game/putting
- Match #1 followed by lunch
- 35 minute range session
-Match #2

The key to performing well is HYDRATION (especially on hot/humid weather) and replacing the calories you burn during a day like this. Replacing the calories is the trickier part as ideally you want to keep blood sugar as steady as possible during competition. Regular snacks high in protein, fats and fiber achieve that. I’ve also earned the ability to have some carbohydrates to recover optimally tonight.

*Hydration- I drank ~120oz. throughout the day and still lost roughly 1.5lbs. from my morning weigh in. I’ll add another 24oz. of water tonight to fill in the water weight I lost today.

Simplify your nutrition by measuring activity and filling in the calories along with water. It’s not rocket science. If you do it regularly, you’ll be in much better tune with your body. ⛳️💪🏼

22 years of playing golf and finally hole-on-one #1! 174 yard 7 iron on #8 at Mediterra North Course 💪🏼⛳️

Happy 4th of July everyone!

GOLFERS: what are your favorite on course snacks? ⛳️💪🏼

What’s your take on the Patrick Reed debate? Did he break the rules or are we reacting to past transgressions?

Par 4 Fitness updated their phone number.

Par 4 Fitness updated their phone number.

Erik Barnes: From Publix To The PGA Tour?

Couldn’t be happier for Erik last week! ⛳️💪🏼Congrats man!

Erik Barnes: From Publix To The PGA Tour? The longtime Korn Ferry Tour golfer shined in his PGA Tour debut. He's ready for more.

Who’s your pick to win this week?

The sun rises on Masters week.

WILL BOSU TRAINING IMPROVE GOLF PERFORMANCE?
-BOSU training is a hot topic in the sports performance world. You will routinely see some of the top athletes in the world on them doing some sort of exercise. I recently saw a top performing med ball slams on a BOSU so I decided to do some testing.

Method: Two rounds of 8-8lb. med ball slams on a stable surface (floor) and two rounds of 8-8lb. med ball slams while standing on an unstable surface (BOSU). I stood on my in an effort to collect vertical force production data. MAX intent effort was applied for each slam on the stable and unstable surfaces.

Results: posted to the last slide in this post. The BOSU med ball slams produced 34.2% less vertical force when compared to the med ball slams on the floor.

Conclusions: Vertical force production is a known high correlation to club head speed and thus golf performance. The more vertical force you can apply during the golf swing the faster the club head can potentially travel. Unstable surfaces seem to rob us of the ability to apply muscular force. Based on our results of this quick study, there would be no reason to program a power exercise on an unstable surface as you commonly see in social media. There have been studies that show unstable training has its place in a rehab setting for improving conditions such as ankle instability or proprioceptive dysfunctions, but the literature nor this test support it for power activities.

Train Smarter not Harder 💪🏼⛳️

First Tee gets $9.5 million from Arthur Blank, PGA Tour Superstore

Wonderful generosity to support kids getting into golf! ⛳️💪🏼

First Tee gets $9.5 million from Arthur Blank, PGA Tour Superstore First Tee, an organization dedicated to helping youth stay active and build character through golf, has received a $9.5 million grant from PGA Tour Superstore and the Arthur M. Blank Family Foundat…

When it comes to golf performance there’s a few things that really matter. 1)How fast can you swing the club? 2) Are you striking the ball in the center of the club face? 3) Is your equipment optimized to your swing?

1.) Our job here at Par 4 Fitness is to help you move better & feel better in order to play better golf. Improve club speed by improving the following categories: squat weight, vertical jump or iso mid thigh pull, med ball chest pass, med ball shot put, bench press or cable chest press, and increase lean mass.

2.) partners with club professionals who are experts in the swing. Their job is to optimize impact conditions such as club path and club face to provide a consistent and reliable ball flight. Our job is to relay information regarding the body that influences the swing coach’s work with each student.

3.) We partner with club fitters who are experts in selecting the correct clubs for each player. We usually advocate addressing this step last to ensure there are no major swing or body changes happening after a master fitting.

By optimizing all of these conditions you give yourself the potential to play the best golf of your life. Ask yourself which bucket have you filled up the most in the past and which buckets have been neglected. I gave you the cheat sheet now go take action. Visit www.par4fitness.com to check out our training options. ⛳️💪🏼

Sophia Popov Denied Full LPGA Exemption Despite Major Win

What’s your take on the controversial decision?

Sophia Popov Denied Full LPGA Exemption Despite Major Win Sophia Popov Denied Full LPGA Exemption Despite Major Win - The German is set to miss out on a five-year LPGA Tour exemption as she wasn't a member

Golf Channel asked 3M Open champion Michael Thompson what he’d been doing to work on his swing and stay sharp during the PGA TOUR layoff. This was his answer.

Improve your body, improve your swing.