The QATSPY GOLF Inside the Leather Sports Page
Inside the leather Classic Golf Swing Mechanics and simple golf swing tips for self-coaching techniques.
By: Charles W. Boatright
Leg Lift Exercise to Improve Your Golf Swing and Back
Leg lifts are a great Golf swing workout element to add to your routine exercise program to address back pain. If you suffer from sciatic nerve pain that starts in your lower back, goes down your Gluts, and shot down your legs and ankles then leg lifts are a great method to reduce and possibly eliminate this discomfort and/or debilitating pain. Leg lifts also improve stability in your ankles. Leg lifts has eliminate my lower back discomfort and improve my mobility, especially on the golf course.
Leg lifts are great golf workout to strengthen and firm up your abdominal muscles. If you want a stronger back where you don’t experience back pain, then you need to focus on your abdominal muscles. Leg lifts will not only strengthen your abdominal muscles and reduce or eliminate back pain, leg lifts will also strengthen your quad muscles that are important in most sports and daily activities, but will also reduce the effects or weak ankles like I can experience from-time-to-time.
Performing Leg Lifts
If you have stairs in your home, go to top landing at the top of the stairs and set down on the edge of the landing. Lean backwards facing up and rest your back on the landing. Lower your legs where your back of your legs are sloping down the stairs. Hold the inclined resting position for 20-seconds before lifting your legs together up to where your legs are between a 30 to 40 degree angle (shown above) above the landing and hold while you move your legs apart about chest width. Bring your legs back together and lower them back down the steps in a slow motion.
If you don’t have stairs in your home or exercise area, perform leg lifts on a flat surface followed by Half-Cobra Yoga Pose. Both will reduce back pain and improve mobility.
Perform 10 reps per set with a 10 to 20- second rest period between sets. I customary perform 6 to 7 sets during my CASPER Fitness Program.
The Leg Lifts- A Reverse Half-Cobra in Yoga
The inclined leg lifts are similar to performing a reverse half-Cobra in Yoga, but you are strengthening your legs and abdominal muscles at the same time. You can perform the inclined leg lifts in addition to the Half-Cobra during your workout routine. While you are laying back on the landing, you can take between 10 to 25 pound dumbbells in each hand and perform Bench Presses. I also use the dumbbells as counter weights performing leg lifts.
To improve your golf swing mechanics and for more fitness tips and exercises included in my CASPER Fitness Program, purchase your copy of The ESPY Golf Swing Coach from the links below, or visit your local bookstore:
E-Book- $ 8.99
My book can also be purchased on-line at:
The ESPY Golf Swing Coach, a Self-Coaching Technique and simple Sports Psychology enabling the golfer to take the baseball swing sequence from the batter’s box to the tee box. Everyone needs an athletic activity to enjoy and help them keep active, GOLF is an excellent sport to pick up from age 8 to 98 and beyond.
Training Assisted Coaching Kiosk
The TACK Room is list of training equipment and gear that I use in my routine practice and self-coaching techniques. The golfer can incorporate this equipment and gear into their routine practice sessions to help develop techniques to improve their mechanics, or muscle memory, on a consistent basis. Before a golfer can develop their golf swing sequence feel, they first will need to develop and establish their golf swing mechanics. The following are training equipment and gear that I have personally purchased and use in my self-coaching approach.
The golfer can use the TRACK Room as a Kiosk to link to the manufacturer and distributor websites to purchase this training equipment and gear. Just by selecting the images below, the manufacture or distributor site can be accessed.
BirdieBall® Putting Greens
Develop a complete Tee-To-Green practice session in the convenience of your home or office. To complete the golfer’s practice session, the golfer will need to have access to a putting surface. Without installing an expensive artificial green in your backyard, the golfer can use an affordable option of the storable BirdieBall® putting greens that has realistic, undulating surfaces and green speeds that match those of an actual green on the golf course. This can be placed in the garage, spear room, or in a business sitting.
To improve one of the most important areas of the golfer’s game, putting, look at the BirdieBall® website to build your own putting green to fit your needs and budget:
DW Quail Golf®
The DW Quail Golf Chipping and Pitching mat is an indispensable part of your golf game practice allowing the golfer to turn their garage into their indoor golf training facility. DW Quail Golf has a variety of Chipping/Pitching mats that are professional grade for indoor/outdoor use. These make excellent gifts for your golfer. This is a link to DW Quail Golf website.
Almost Golf Balls®
To help develop a more effective golf training exercise in your backyard or vacant field, I would recommend purchasing a dozen or more of the Almost Golf Balls® from LIBERTY Health Supply. Please select one of the products below to purchase these golf balls that simulate the actual golf ball, without the concern for property damage or personal injury to others. These balls only travel a third of the distance of an actual golf ball, up to 100 yards.
Pack of 10:
Pack of 36:
If you use the Promo Code: ALMOSTGOLF, you will receive free shipment on any order of Almost Golf Balls® from LIBERTY Health Supply.
I have a utility bag full of these Almost Golf Balls that I practice with, three to four hours per day, four days per week.
Health and Fitness Program Golf Exercise for Power
This book is based on a self-coaching forum (ASPEN Pyramid). The ASPEN Self-Coaching Technique provides the beginner and advanced single-digit handicap golfer with a safe, ergonomic classic golf swing mechanics. The ASPEN forum for coaching golf provides basic skills for more power and control in the golf swing sequence without debilitating injuries that are common with some modern-day golf swings. As part of The ESPY Golf Swing Coach forum is a workout program that includes golf exercises with medicine ball designed especially for golfers.
I have also included a FREE SR925 Diet program that anyone can access, where I lost over 40 pounds and 7.5-inches in my waist within nine-months. I went from 37.5 inches in November of 2014 down to 30.0 inches in July of 2015 with the effective SR925 Diet Program that I developed, see detailed below. REMEMBER an easy RULE-OF-THUMB to determine if you have a healthy BMI, you can take half your height; and your waistline should fall below this figure.
Please take advantage of my SR925 Diet Program, where I lost 6 inches in my waist in 3- months (FREE of CHARGE) with the CASPER Fitness Program, detailed in Section 20 of my book, great golf swing workout:
SR925 MET Diet Program lost 7-inches where I went from a 37.5 inches to 30.25 inch waistline within 9 months, and more importantly, kept the weight off and my waistline after 4 years. Not too many diet programs can provide results like this.
CASPER Fitness Program consist of golf exercises with medicine ball to develop a great golf swing workout for DISTANCE and CONTROL.
One component in my CASPER Fitness Program that I follow is using a Medicine Ball golf swing workout to perform what I call Stocking the Shelves, illustrated below in the figure:
(A part of the CASPER Fitness Program are golf exercises with medicine ball – that includes Stocking the Selves and medicine ball exercises Burpees. For endurance and a full body workout, I also include a boxing glove-punching bag exercise.)
Please include an exercise routine in your weekly schedule.
Operation DOG TAG
Sports, such as golf, along with fitness and an exercise regimen that includes yoga, has been proven to be a great Cognitive Behavioral Therapy for trauma victims. Veterans and those who have experienced a traumatic situation where the mind has been traumatized and disrupted can use golf and yoga to help re-establish connection and pathways in the brain. Golf also provides an excellent opportunity for trauma victims to reconnect in a social setting to develop a dialogue without the pressures of clinical visits.
Section 2- Operation DOG TAG | Objectives and Scope
Section 3- Operation DOG TAG| STRUCTURE GUIDELINES
Please reach out to Wounded Warrior Project or other Veterans groups to get help! DON’T suffer in silence.
THE LOCKER ROOM a source for golf tips
Please visit “The Locker Room” for an Index of all my golf articles to improve your golf game and life. Discover how you can take your baseball swing from the batter’s box to the tee box.
Learn How to take your baseball-style golf swing from the batter’s box to the tee box.
Time-lapse photography that I reviewed during my Kinesiology Xerox Box Golf Research Project compared the golf swing vs. baseball swing and how similar the Sync/Preset wrist action in the golf swing was to the baseball swing sequence.
Here’s the QUESTION: How many times standing in the batter’s box did you think about your golf swing mechanics, techniques, or elements. Your were only focused on the pitch. Why not use the same Outlier technique in golf.
Sir Nick Faldo demonstration of the Preset Golf Swing Technique
One of Sir Nick Faldo’s first golf swing fundamentals that he learned as demonstrated in this YouTube video entitled The Preset golf swing technique. Nick Faldo discussed the WHAT, but didn’t explained the HOW in his YouTube video.
The Sync/Preset Elements in The ESPY Golf Swing Coach explains how to setup the classic golf swing maneuver to place the wrists into the key Lock Position. This was the same golf swing technique used by David Duval during an interview with Charlie Rymer on Golf Channel. These two Videos are probably two of the best Videos to discuss the wrist action in the golf swing.
For Comments or questions please contact me at 1-888-514-1228 Mon – Fri from 9 am to 4 pm CT Zone.