Golf is a popular sport and leisure activity, and there are countless methods to improve one’s game. However, many golfers focus solely on their stance and swing, neglecting the essential role that the rest of their body plays. In this article, we discuss two exercises from the Filipino art of stick fighting, known as Arnis, that can help improve your golf game by balancing your body and arm strokes on opposite sides and directions.
The Filipino art of stick fighting and golf
Shishir Inocalla, a mind-body coach and golf pro, has developed a unique training model utilizing Arnis stick fighting techniques to enhance golf performance. As a wellness trainer for PGA and LPGA players at the David Ledbetter Golf Academy in Florida, Shishir found great success with these methods as they help golfers become more mobile and balanced on their left and right sides.
1. Palo – Downstroke
This exercise involves a direct downward strike, similar to using a hammer in a controlled manner.
- Hold the stick in your right hand, not too tightly, and maintain a 90-degree angle during the motion as you move your arm up and down vertically along its side.
- Start the movement above your shoulder and end it at about waist height.
- Move your left hand in the opposite, parallel direction as a counterbalance.
- Focus on the downward stroke: raise the stick and then strike downward to develop muscle tone in a range usually neglected by golfers whose swings are generally low or diagonal upwards.
- Transfer the motion and feeling from the arm into the stick, just like with a golf club.
- Do this for 30 seconds in a stationary position and then another 30 seconds while shuffling forward and backward. Repeat on the other side.
Next, hold the stick with both hands at its base and perform the same downward stroke. Do 30 seconds from a stationary position and then 30 seconds while shuffling forward and back, alternating lead legs each time.
2. Rompida – Up and down strokes
Engaging the lower part of your body during your golf swing is crucial. This motion resembles an Arnis movement called Rompida. Rompida is an up and down sequence that can be done along any plane (vertically, horizontally, diagonally) and is performed as a diagonal striking exercise.
- Stand with your right leg forward and hold the stick in your right hand.
- Perform an upward diagonal backhand stroke with the stick, followed by a forehand diagonal downward stroke.
- Use your waist to assist the movement and bend your knees.
- This movement is opposite a regular golf swing, which is essential for holistically improving your golf swing and drive by developing muscles, tendons, and range of motion equally in the body.
- Perform this up and downstroke for 30 seconds on the right side and then switch hands and do it again for 30 seconds on the opposite side.
Next, hold the stick with both hands, like a golf club, and repeat the upward diagonal stroke on the right side for 30 seconds and then on the left for 30 seconds.
Achieving balance for an improved golf game
The key to an improved golf game lies in balance, not just between your feet but in the entire body. Enhancing your musculature, range of motion, and posture can lead to a more powerful and consistent golf swing. Try incorporating these Arnis exercises into your workout routine and see how they can improve your golf game!
For more information on improving your golf game through exercise, check out the following resources from authoritative health websites:
