The Crackin' Backs Podcast
We are two sport chiropractors, seeking knowledge from some of the best resources in the world of health. From our perspective, health is more than just “crackin Backs” but a deep dive into philosophies on physical, mental and nutritional well-being. Join us as we talk to some of the greatest minds and discover some of the greatest gems that you can use to maintain a higher level of health.
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The Crackin' Backs Podcast
Golfing Strong & Injury-Free- With Luka Mentzer
We are two sports chiropractors, seeking knowledge from some of the best resources in the world of health. From our perspective, health is more than just “Crackin Backs” but a deep dive into physical, mental, and nutritional well-being philosophies.
Join us as we talk to some of the greatest minds and discover some of the most incredible gems you can use to maintain a higher level of health. Crackin Backs Podcast
Get ready to tee off on a special edition of the cracking backs Podcast. Today, we've got a hole in one conversation with a true golf and fitness expert. Joining us is none other than Luca Mentzer. Title is performance medical professionals certified here to unravel the secrets of a healthier, injury free golf game during the holiday season and beyond. We'll dive into everything from common golf related injuries to the perfect club fit, winter warmups, indoor drills, flexibility, biomechanics, and more. So golfers, enthusiast, and holiday gift recipients. You won't want to miss this swing at better performance and injury prevention. Grab your clubs and let's get started. Luca it's a Luca it's great man to have you on. You are the real deal, bro. I want to hear let's for the audience. Let's go over some of your credentials. And I want to dive right into some golf. All right, yeah.
Luka Mentzer:Thanks for Thanks for having me. So I guess just a short intro, I have my Bachelor of Science in Exercise Science. My master's is in Kinesiology. Specifically exercise phys, but it's more of a for my actual thesis, I did more of a community health outreach. Had a couple of different internships in rehab, rehab facilities, and then sports performance facilities, ranging from general pop people to NFL athletes and Olympic athletes. Then I was able to link up with Dr. Jerry and Jerry and I have had a relationship for six years now, where I do his exercise, neuromuscular rehabilitation, if you will, essentially trying to bridge the gap between physical therapy and strengthen conditioning, trying to kind of have that intermediate. assess patients kind of at whatever level they're currently at. Not necessarily following strict protocol, but definitely more individualized in conjunction with chiropractic. And as of recently, I have my own practice where I work with once again, general population people, all ages, to two and a half year old to 90 year old. Specifically, though my emphasis is on golf. I have my TPI to power certification, TPI, three fitness certification, and definitely specializing in helping golfers is my passion. I was a golfer, I still am a golfer. And yes, currently that's my new trajectory. And specifically within golf, trying to get golfers to hit the golf ball further is the number one priority.
Dr. Spencer Baron:Well, that's great, man. I appreciate the intro. I gotta tell you, you know, for all the stuff that you've done and accomplished, you're obviously ducted Terry's best one of his best kept secrets, but not for too long. And I want to ask you a couple of questions about some golf related injuries. But first, I gotta ask you this. Hey, Ben, you've done so much. But you look like a kid. How old are you?
Luka Mentzer:I told you it's only because I just got pregnant. I cleaned up the facial hair. Whenever I do. That takes about five to eight years of age. I'm 32 years I've
Dr. Terry Weyman:got three kids. So yeah, it's you know, it's surprising that he can look as young as he is with his lifestyle.
Luka Mentzer:Yeah, it's a compliment. Actually, with all the chaos. It's in my household that pink I'm younger than I am. Because I feel about 20 years.
Dr. Spencer Baron:Oh my gosh. Let's talk about some golf related injuries. Obviously the people that just walked by the screen, they probably could use some some help the way they were there. ambulating with a forward intelligent I just like being
Luka Mentzer:Yeah, I'm in the perfect environment. Right, these guys apart. Let's
Dr. Spencer Baron:hear about some some common injuries, especially since it's the holiday season and how we can prevent them. Common
Luka Mentzer:injuries in golf specifically?
Dr. Terry Weyman:Yeah,
Luka Mentzer:I would say I will kind of all mitigate it to just maybe even the two big ones. Honestly, there's specifically if you're playing other than the person, I think there's two categories. First of all, it's whether or not you get the injury from what you've done. generalistic Lee from playing golf, and then there's what you can get from as far as you just not being in the position or having poor posture for this or that while you're claim, I think the two main ones that if I were to just broad stroke it and I will, I don't think that there's much more as it's tennis elbow and golfer's elbow. And you could generalize it because I don't like to pinpoint. Like I don't diagnose, more just treat, but low back pain based on extension lateral lien under velocity. And other than that, other than if you tripped in a gopher hole or whatnot, there's not much more than from a golf swing standpoint, that is going to really get you injured. It's more of golfers that get really Kanzi for kinematic sequence. And or swing with too much velocity that basically they just don't have the muscular capacity to withstand that. So I would say that those are the two low back ones. Those are the two main injuries, it's low back and tennis and golf was elbow. And depending on how good of a golfer you are, you can see why you did tennis or golfer's elbow. How, you know,
Dr. Spencer Baron:you got people getting new clubs at this time of year and you know, as holiday gifts and so on, and any advice on properly fitting them. So using the golf clubs, the minimum I
Luka Mentzer:was, I was recently in a tournament actually. And I was playing with sure level guy, and we were chatting, and he was telling me, he's like, Hey, I have a really good golf club better. And I played with concentrated golf clubs when I was younger. When I was like 13 years old, my dad that made that I couldn't score this number at a course. And I ended up he said, he's like if you break 90, this course is like the hardest course in the area says, I'll, I'll get you accustomed to the clubs. Luckily, I got an 89. And I just barely got him. So I went out and I got fitted for the first time. And nowadays, it's much different than than I adopted. When I got fitted, you basically just hit on all of this like a blank canvas that sees your swing path. And the guy goes and he was pretty like highly sought after in the area. And he says your clubs are perfect for where they are. I got just those executive clubs for my new clubs. Just to take my reward that I got. And that when I was talking to this guy who I was playing with, he says, I think custom to the clubs are one of the biggest game changers that any golfer who's Holman, amateur, not amateur that's, you know, scratch trying to go pro, but let's call it under a 15 handicap. If you don't have Preston for the clubs, you're missing the boat. It could take like, a significant amount of strokes off your game. So yeah, I think club fitting is if you're serious about golf, almost a non negotiable.
Dr. Spencer Baron:Wow, that's a great tip. So how about the very The next most important thing is warming up, you know, you got these, these guys that we know that low back injuries are so synonymous with golf. And they probably don't know how to warm up. What do you suggest. So
Luka Mentzer:the warm ups interesting I, I had this what still don't say an idea or thought but I had this plan to create custom warm ups for all of my golf clients. And I wanted to create it on my certificate that they can have on their golf bag, where they could kind of just be like, Okay, this is what I need to do before my round, etc, etc. And I think a lot about it. And then even what I did today, today, so what I did for my golf warm up, and one of my golf clients, I gave him a warm up. And he says Amen. This is like really working for me. I really love it. So I think it's a really good question. So I'll kind of elaborate on this as well. So depends on what level you're at. So if you are a very high level pro golfer and you're playing in the tournament, I think that that warmup should look more like a workout. I think you should be going through all of the major movements that a person would describe to you is specific to you, if you will add specific to the sport. And I think volume should be very low. But intention be high. I think you should kick start your aerobic system whether or not that's jumping jacks going on a little jog on the treadmill, assault bike, whatever it is. I think activating the aerobic system is extremely important. I think that that's a deeper like I could probably give you we could talk for an hour on what I would do if like that was true. Row rows with a John ROM and Georgia See, Justin Thomas, their warm ups would be extremely different. For the general golfer, I would say that obviously it depends, but if you're checking them on their mobility, and if they're having a deficiency in their golf swing, for instance, their left hip internal rotation is lacking. They don't have adequate external rotation in their hips, the T spine rotation is under 55 degrees, or just very limited thoracic extension, etc, I would program specific exercises to tailor on what they need. But what's something new that I'm doing is, I really like my golfers now, if they're going to go play, I want them to do rotational jumps. maximally 10, Bulgarian split squats, where they're putting their rear leg, on their trunk in their car, and just exploding. I want them to get absolutely neurologically set before that round. Because if you can activate that nervous system, then we know that for chi to three hours, your nervous system is ready to rock and roll. You don't necessarily need to activate your nervous system continuously. And then there's neuro fatigue that will take place. And contrary to what people believe golf is an extremely powerful neurological sport, you know, you're creating an impulse in essentially, depending on how slow you take the club back under three seconds, by definition, in that it's 100% power, and then by the amount that you have to walk. And some of these golf courses, you know, they're putting in miles on the golf course, for five hour rounds, so you have to be in those energy systems during the aerobic one, at least for the most part will refuel to power one. So you want both of those to be the primary emphasis. So before around, I have one client that goes and he does about three to four exercises where to do standard hip openers, he'll do thoracic rotation, pullovers, and then Bulgarian split squats with maximal intent, and then stand in the parking lot straight up facing his car. And then he tries to laterally. It's almost like a horizontal, broad jump, that he doesn't with the rotation. And he will do three to five of those maximally, or like two rounds. And this is the guy who's in there. And he just that warm up, he told me says I feel so ready to go when I hit balls. And essentially, that's what you want is to feel ready to go to hit balls. And then just practice your swinging your technique, your timing, Smash Factor in the ball, hit on the center of the club.
Dr. Spencer Baron:Okay, wait, go back to rotational movement. I didn't really quite understand.
Luka Mentzer:Stand up here. And I want to jump on Rotate. As far as I could that way. Wow. So yeah, so like a rotation abroad drink? Because yeah, so. So in golf. I was actually just listening to this guy who's a longtime expert. And they asked him, like, how he was able to increase his distance so much. And one of the things we do start rounds, he's like, I jumps are crucial jumps, med ball throws, Qaeda pulleys. Those are I think, the low hanging fruits involved that when you do you don't get a pump, you don't feel oh, well, I just really got a big workout. But what you're trying to do is you're trying to spark your nervous system. That's the trick. And that's what people don't do is, how are you able to do something fast and quick? And that's what I think people miss is that they just, they're not doing things with maximum tents, like tea. Do you remember when I had the assault bike challenge? The assault bike where what can you do and a half? How quickly can you go for half a mile on an assault bike. And if you get under a minute you're moving, but the whole thing is you have to do it like I have a gun to your head. And when it's that flight or flight that knocks your neurological output. And if you're not working with someone that's like and the thing is with golfers as golfers are, classically if you were to just generalize, they don't come from other cross train sports. Since Tiger Woods they try and a lot of parents try and make them isolated athletes. And they don't have what that like that. That absolute output because golf is considered to like keep it together swing nice and easy. And nowadays, you can directly correlate to or level players to how far they're hitting the ball and how much money they're making. If you look at Yeah, it's it's it's very contrary to believe Because old school perspective was dry for show putt for dough. And that's not what it isn't anymore. What it is now is, if you look at the guys that hit the ball the longest, those are the guys that make the most money. If you're not hitting the ball over 300, on average, unless you're planning a course, it's extremely set up for you. You almost don't have a chance. And you can look at that through like strokes gained off the tee, it's, it's pretty remarkable. And if you're looking at an amateur level golfer, like, let's just say a 15, handicap golfer, maybe a 20. And if you were to say one thing, then what can I do to score lower? Do you would tell that guy to play a draw, or write amateur golfer hits where it's going to be sort of rolling to the left? Because I if I'm hitting a seven iron, and you're hitting a five iron, you're gonna bet that I'm gonna hit that close. And so yeah, so distance is everything. And if you don't have a neurological system, or that ability to make a dynamic move, you're really missing the boat. I
Dr. Spencer Baron:think most golfers are missing a boat with this entity of Trent retraining the nervous system. It's all about, you know, flexibility and strength. And I have not listened. Pardon me, but I am. I've never golf the day in my life. That's what I was gonna ask. I've never ever, and I've been on some of the most beautiful courses, because my buddies go golf, and I'll hang out with them. But I've never swung at a golf ball. But what I what I think is super cool is you're embarking on a concept that for as many golfers that come into my office, and I take care of I have never heard this before. This whole, you know, activating the nervous system and training it and remapping it. That's beautiful. Right?
Luka Mentzer:I think that I think one of the things though, is is the chicken before the egg, right? So it's like, like TPI, the basic first level assessment. So if you go to someone that has like a TBI level one, they're really looking at generalistic categories, as far as can you get into these positions? What are the limiting factors for you that correlate to swing deficiencies? Coming over the top half theme, early extension? You name it chicken wing, there's, there's a bunch of them. So if someone is working with a golfer over the golf courses, amen, you really got to just you got to stay down, you've got to stop coming over the top. Well, what is it that movement wise, we can look at and say that, hey, that's a red flag. And then you can basically say, Hey, man, if we work on like your hamstring mobility, you're probably going to be able to stay down throughout your golf swing a little bit better. So that's kind of like the basics of how we started. And then now that it's developed into kind of a greater expansion, as far as how far you want to dig with this athlete, it's, I think it's the force development curve. So it's like, if you're looking at someone, and like, so neurologically, there's not a lot of novice athletes that are really good at being able to be neurologically efficient. And think of like your sprinters, your NFL athletes, they almost got gifted at it, they're almost they're able to turn that MMA fighters, boxers, they're able to turn on a gear that's higher than the average person. And in golf, I think that because golf, you're not moving. Your static essentially, for when we go to line up your shot, you're not looked at as doing something that is in the same category, those sports. So and then you look at the like, like, right force, force velocity curve. So in golf, there's been golfers, but the average golfer back in the day was like 5859. So it's like you're not looked at as like a big powerful person or being able to generate a lot of force. It's more about consistency, and really just not looking up shots. And nowadays, these courses are playing just so long. And it's just such an advantage to be hitting a nine iron into the brain converted into seven iron into the grade. And if you don't have adequate force, your ability to slay velocity that's kind of the the yin and the yang as far as where do you want to be in so if you if you're not powerful if you weren't just weak, for lack of a better word? Well, then you have to be like a grasshopper you have to be like a gazelle to be able to be super ballistic. But from a motor development, childhood to like young teen perspective, that's not the majority of people. There's not a lot of people that are like, don't come from a strength background or a heavy sport background that are is not really strong, but they're ballistic. And so that's what Golf I feel like. That's, I essentially think that that's why the TBI program was founded and developed what it is, is because you realize now that when you can get a little bit of strength and people will then how well can you display your strength in a short period of time? That's power? That's what you want. You want to be powerful? And yeah, just I think it's not looked at as a power sport.
Dr. Spencer Baron:Or is there a misconception that golfers spend more money on their equipment than they do on their training? Is that possible?
Luka Mentzer:Like more of their golf clubs and their rounds and stuff? Yeah. I would level of golf.
Dr. Spencer Baron:Oh, that's a good question. Well, because
Luka Mentzer:there,
Dr. Spencer Baron:you got the beginner golfer who's probably get, you know, tries to get all the cool equipment and you know, the great golf clubs, but, you know, they don't spend enough on training on rehab or strengthening or anything that you're talking about, versus, you know, maybe the pro guy.
Luka Mentzer:I think that generalistic Lee absolutely on the training is lacking. For the scratch golfer to above the pro golfers now, for instance, if you look at I believe it's 4750. Don't quote me on that, of Golf Digest top trainers are TPI certified trainers. 27, if I'm not mistaken, the last 30 Major winners are working with TPI certified golf pros. So the pros, absolutely had that smorgasbord of the massage therapists the Cairo's the trainers, the vans outside of the tournament that are working them out before tournaments, the average person and I think that person that's borderline passed, trying to make it and necessarily not be they are definitely not investing in people such as what I do, and how people say what you guys do. And
Dr. Spencer Baron:once you you know, what's interesting is that oh, sorry, would you say that
Dr. Terry Weyman:you'll see like the amateur. So let's take the pros out, because that's 1% of golfers. Let's take the 90% of the amateurs. When you say they will, they'll spend like 1000 bucks on a driver, because they've been told that driver will give him 10 extra yards, you know, or 100 yards. But and yeah, if they worked with a with a trainer or guy like you or TPI guy, they may spend a lot less than that, and they'll get way more yardage.
Luka Mentzer:No doubt, I think that's a good point. I was actually thinking about this the other day, I think that the promises is is that they're not willing to dedicate the time that it takes to get a physiological adaptation. So in golf, right, so if you look at like research articles on what are exercises that improve golf golfers ability to hit the ball further. So if you were to look at that, you can see articles that will show a basic benchpress. So basic benchpress, right, but push pull oppositional. There is that for sure. And that also, but what are we looking at, we're looking at, we're looking at deep down tissue adaptation, the benchpress, I don't care if it's a bench press or for press A X, Y, or Z dressing variation, what your goal is, is to adapt your tissues that you're using for the sport. So physiological adaptations, neurologic neurologically, they happen quickly, from a growth and sustainability standpoint. They don't, they really don't really start to show for about three months. And I think that that's one of the old tips and tricks is tell someone to do an exercise and tell them a yeah, you're not very good at this one. The next time they do it, they're gonna be better at it. They didn't pack on muscle. They just become better at doing the movement. It's a skill, you know, so, yeah, it's um, I think that that's kind of one of the big things is that people's aren't consistent with it. And then it's, you know, when you go to you go to a Roger gun or golf galaxy, and the new TaylorMade stealth or Callaway paradigm comes out, and you look at this driver and it's a $650 driver, and then the guy is telling you hey, man, this thing right here, and yeah, and then they're like, Oh, really? Yeah, all my all the guys have been averaging 20 more yards. And you know, it's a little it's a little bit of that but I will say that through like the technology now. days with drivers particularly, that is no joke. I played with a Ping G 1015 years old. And the when I started getting a new driver, I was shocked at the difference of it. So there is a little bit of that. Irons. You know, there's there's technology differences, but there's not a ton hunters or cutters, it's kind of your style. I think the custom fitting helps a ton. But yeah, the driver technology, I think that that's where it gets overlooked with like, it's way easier for someone just walk into a place and say that they're gonna get 20 hours of driving distance, rather than go through my three month protocol, where you're gonna be working out three days a week. So yeah, I think that that's a, you know, it's kind of a big, big deal.
Dr. Terry Weyman:I think all sports, everybody's looking for that shortcut, right. And so that's right, I think in golf, we see, especially if you buy one thing golf related, you'll get into depth on your social media with all these gimmicks, you know how to hit better and how to hit that. And people will spend all this money on that when if they just put in the work like within the sport. And that's one of the reasons this podcast, if people can put in the work, you know, if they're that place is cold, and it's winter, and they can put in the work when they can't get to a golf course, by the time the golf course is open, they're gonna be so much better and said, We're in on their equipment, or we're in on their gimmicks is get stronger and better. And that's what you're saying, is that right?
Luka Mentzer:Right. And well, I think, for sure. And also it was, it's funny, because if you're thinking about it from the standpoint of strength, yes, getting stronger is going to help you I think that's going to help prevent injuries. I think there's going to help you be able to play more golf, play more rounds, and play them better and hit the ball further. For sure. I think the power component is kind of the next level of American Pronin. But it's interesting with how I was when I was at I was in Texas, and I was at a golf seminar. And do Are you guys familiar with the Speed Stick? Yeah. Or the stock program? Have you heard of those? Sasha we can. So I have a I'm actually doing this program now. And Sasha Mackenzie, like the leading bio mechanist and call brilliant guy, he created this system. And essentially there's wage differentials associated with what you're swinging. So you'd have a stick, it's got a shaft that it doesn't have, you know, a blade like a like a full on golf club, but it's not like a little nodule, and then you basically just adjust it and you add incremental amounts of weight. And it's basically based on a principle of, if someone were to think of, let's just say a baseball player, and they were to say, Hey, if you were to throw a baseball, let's work that out. And let's have you throw pitches. And they said, Okay, if they're like, hey, we want you to throw harder, let's give you a heavier ball to throw. Okay, well then if that weight becomes too heavy mechanics go down. Likelihood of injuries in the rotator cuff go up. There's a point to where you basically just fell off the cliff. So these speed sticks are basically a small amount. It's basically under I believe, I know it's 10%. I want to say it's around 5%. They don't make it more than 5%. Heavier. And I know that x Nolan Ryan's pitcher, Tom Brady Drew Brees, they've worked with guys that have done this with footballs, where they're not very happy, but they're just like, slightly increased in it. And when you do maximal throws, maximum swings, they found that that that sweet spot is where you can get that adaptation to swing faster. So when I was at this seminar, I thought it was weird to me that it's a huge swing like, there's no tomorrow. And I asked one of the golf pros. It was Lance deal. I said the Atlantic, don't you think that their rhythm and tempo is going to be messed up when they swing them hard? Because they're just going crazy. And they're just all out effort. And then he goes, every one of our tour pros does this. And he says we've actually found that they have better rhythm and tempo from swinging so much harder. And I said interesting. And then I thought about it more. And what it comes from is let's just say my clubhead speeds 105 miles an hour that I can swing my driver comfortably to where it's not 100% But this is 90%. If I can bring that 105 miles an hour, up to 150 miles an hour, and that 115 might just be ridiculous. I might just be swinging out of my shoes. Well, that night Next, my outlook in the way my body's gonna perceive 105 miles an hour is going to be showing an easy, and that's probably going to be a better chance that I'm going to hit the ball on the center of the clubface. And that's the theory is is that? Can we take ourselves to this very high level? And then can we bring ourselves down to where you're still a little bit better than where you were when you're in the center club base, and you're doing it with very little stress and output? And I think that that's kind of one of the things we're if, like Spencer, you worked with? Were you at the you were the dolphins? Correct? Yeah. So in the NFL, how they do the 225. Bench Press? Yeah. If I were to tell you, I would say Spencer, what do you think the best way to get as many reps to 25 would be possible? What would be your kind of like initial thought, let me think would be like,
Unknown:what would you do? Yeah,
Luka Mentzer:yeah. Well, if I told you a Spencer, you could do 500 pounds to 20 pounds, you're gonna feel pretty light. You know what I mean? So like, that's kind of the concept is, can you bring that level up to where you're going? At 150? These guys are hitting their wedges at 10510 10, which are 110, which is what? Like, people that are just playing golf, but they would love to be able to swim. Yeah. So I think that that's a missing piece.
Dr. Spencer Baron:Is it anything related to when a bet before a baseball player goes up to bat and he puts that doughnut on the on the on the bat and swings it around? Yeah,
Luka Mentzer:I think that it's funny. I don't know how much those donuts away. Yeah, I think that that's very much correlated into that baseball stuff. And I'm not especially in baseball by any means. But the thing about baseball is, is people don't realize how gruesome those guys schedules are. And they're doing so much work, growing practices. And you know, that guy that was that doted on that bat. That guy's been, he's probably a two practices before that game, he's probably played four days in a row. So how much that comes into hand. Not too familiar with but yeah, I'll tell you like when I go to the range, and I didn't, I didn't swing actually, I take my driver out. And I just kind of do some I do like a little mobility routine, very basic, low volume, and I take my driver up and I swing my driver, probably five to 10 times as hard as I possibly can. And then I don't I don't hit a golf ball with it. I just take it out. And I just swing it. Unless you want to get looked at like you're a weirdo, which I guess I don't really care too much of the golf course. But doing like some jumping jacks in the parking lot. either throw it like we would at by playing this golf tournament. I mean, one of these guys, we throw the football around, and we just run around before our round of golf, just to start getting athletic, like the athletic like get your hand eye coordination up. And then I that's where I think that to the jumps, do something that's just like, Absolutely, like waking you up. And then I don't hit any golf balls like that. But then I grabbed my wedge, and then I just bring my tempo down. And then from my wedge I ramped up. And that's what I think is it's been working for me really well and I've had clients, it's phenomenal. So that's kind of where I'm leaning towards is how do I make that better? But yeah, it's just you look like a weirdo if you're jumping in the parking lot at a golf course. Do you like this guy? Like, is this guy a track and field dude? Yeah, you know, that's a it's a it's a weird needs analysis of golf and I think it's an overlooked thing and helps.
Dr. Spencer Baron:Back in 2008 2009 there was a Muscle and Fitness magazine that came out with a golfer on the cover, and I don't remember his name so pardon me, but he was on become in that magazine or featured in the magazine because he really brought weight training and building muscle in onto the onto professional golf. It was noted for that because you look so buffing probably
Luka Mentzer:Bryson,
Dr. Spencer Baron:we say it again.
Luka Mentzer:It's probably bracing tissue. Yeah. Oh, I think that is that's yeah, that's for sure him. He's definitely he was the guy that that he was like a believer in physics. And he started tailoring with different swing changes. And yeah, it's
Dr. Spencer Baron:because we I was writing a book called Secrets of the game and I wanted to interview him and the agent. He told the agent that because it's so new. He wanted a really corner the more Arkin on weight training, and didn't really want to give the competition any any clue as to what he's doing to gain an edge. So he didn't get interviewed.
Luka Mentzer:What he Yeah. So what I think this is, I don't know if this is confirmed, this is my random thought on it. So the TPI program came out, around the time when Tiger was prolific Tiger was the one that was Tiger was pretty lean and slender. And then Tiger got big, he got big and he got strong. And I, there's, there's a clip of one of his greatest shots. And he goes in on one of his greatest shots. He hits these ridiculous like, I don't know the six iron or whatnot, but he just pounds and then the announcer goes and says, Oh my god, he just has an IQ of six it says it's not even fair. Not even fair, because like you just wouldn't, like no average person would be able to do that. He's in like, thick rock. And he just, is he just swing so hard. And I think that he really sparked the idea of like, amen, you can be like, fit and do this sport. And this is an advantage. And, you know, even like, not to call him out. But like, like wills outdoors, like in the US Open. Torrey Pines, wills known to be a pretty skinny guy. He's really slender, he can mash the ball. It's, he's, he's a great, he's a phenomenal golfer. But he had back problems. And I believe he just believed I think he just played in the hero open this weekend. And he was out for a while. And he had that back surgery. And then you wonder though, it's like, Well, is it the velocity in which you're swinging? Is it too much like torso, pelvic separation, which is like a golfer? And the question is, is if you were a little stronger and more durable, would you be able to win a game? And I think that the obvious answer is yeah, I think that to a to an extent, I don't think you can 100% prevent it. But I think you can absolutely mitigate your chance of being injured off of arbitrary things. If you are stronger. I think that that's kind of a hallmark of what people try and strive towards being more resilient.
Dr. Terry Weyman:All right. Looks I got a question. You
Dr. Spencer Baron:know, as long as they don't start testing for steroids, right.
Dr. Terry Weyman:Yeah, I'm sure I'm sure it's out there. All right. Hey, I got a question for y'all. For setlist, I
Dr. Spencer Baron:think of Barry Bonds when I hear
Dr. Terry Weyman:for all those listeners that are like, not in California, not in Florida, not in Texas, not in the in the south. But let's say in the north where it's it's wintertime right now, because you know, this is coming out the week before Christmas. So you got these people they're listening to this in Wisconsin, and in Michigan, I'll let were some exercises they can do in the winter months, indoors drills that can maintain their swing overall fitness and getting ready for spring.
Luka Mentzer:Okay, so not to say the generic comment. But obviously, the exercise selection would be, I would say from a generalist sickening shift mobility in feeling that you can make a weight shift and a turn, it'd be my number one. So call it 9090s, hit articulations. Even just basic stretching, I think would go a long ways. If I were to recommend something, I would say it also comes down to how serious is this person what they're willing to do? My personal and I am going to have it in my golf program. A Bulgarian split squat, I think would go a very long ways. I think you could even do a reverse lot. I like reverse lunges favorably a little bit more, but let's just say a lunge variation, get a single leg variation, no doubt, then I would say some sort of ballistic movement, such as a jump, or throw. So jump, throw or slam. So whether I, I would recommend them at all. I think that that would be the number one thing that I would do. But I also would just do, like I said with the person I'm working with now. Or one of the guys were doing just a rotational jump. Even a vertical jump is involved with the vertical force. There's a frontal plane force, and then there's that transverse force. It's like one of the one sports at one time, not at one time, but within that small period of time. You have to do all of those. So I would say any one of those would be fine. And I wouldn't even overthink it. And then I would say that if you want to hit the golf ball further, which everybody does, I'd say, two to three times a week, we want you to fit the swings per day with your driver at 100% intensity in your living room would be one of the best things that you can do. Because if they say is that back to what we were chatting earlier, whole nervous systems, when you're doing it, what if you're swinging out of your shoes, you will be able to lock in that rhythm and sample more. And then I would like if I was doing that, I would then literally just get a little shipping area. Like I actually used to do it at my house with my dad. And we would just chip in the living room and just work on the fine chicken like you're doing a 10 Because there's, I believe it's like a Lee Trevino drill. And it's like, take the club back? Or take the club back? Or can you hit a like one foot ship? So it sounds weird. You're like, why would you have a one foot ship? But can you not stall it? Can you tie yourself to where you can just go that slow and that through? And then can you land that ball there? Can you let it four feet in front of you, six feet in front of you. And that's your like in anyone's living room for the most part, you could do that. So that type of finesse around the green because most amateur golfers are missing greens. that I think would be the big ones. Okay, and that's it in your living room and just work on rhythm and tempo, then Swanee you could up to 5050 is a lot of that volume at the ballistics swings is you'll you'll feel that in your oblique six on that two to three times a week, I would start with 20 and ramp yourself up, I would do a Bulgarian split squat. If you were in a cold place where you can get out or you can go to the gym or went on some sort of pull variation, which would totally be a pull up. That's what I like in my program, because I liked the vertical force. Vertical specifically, and then any sort of push up would be totally adequate. Because like I said, before you're doing a tissue adaptation. You're Not You don't need to hit to exactly specific with it. And then a jump slam or throat. That would be the program. And to be honest, I would do that if I wasn't in the cold. I think that that's just what you would do. But you could do that if you're in any other places. I don't think you'd lose a beat.
Dr. Terry Weyman:All right, I got one more on that one. And you mentioned the guy that just had back surgery. I know Tiger Woods has had several back surgeries. I know a lot of pros have had back surgeries. So for the amateur come on up, what are some things that you can do to potentially save your back? Is it do what you just talked about working working on the hip mobility and thoracic mobility and not hit 50 million balls off the driving range every five to 10 minutes?
Luka Mentzer:So, good question. One thing that I would do is, I would get hooked up with a Go Pro that can do a biomechanical analysis as far as what segments in your body are firing at what parts and I would if it's either like a bio mechanist, who does that? I would interject that with who their golf pro is, because I believe I might be wrong on this one and Michael Patrick lead, but she had back problems. And he went to the TPI home center. And he worked. And he got looked at he's wearing a K vest. And it basically shows the sequence of the Gaussian. So it shows that when you take the club back, the first thing that's going to move is going to be your hips, then it's going to be your thoracic, then it's going to be your arms to then the club. So it's a 1234 position. If you're like you've obviously seen for golfers that just throw their hands down and their hips just stay back. It's like the chopping wood analogy. So in gold, one of the big things it's called The X Factor, and it's a thing that people who are very good golfers do very well. And it's torso pelvic separation. So if I take the club head back and I rotate my T spine, so this is thoracic here, right now at the top of my swing, my hips need to go If I do not want my torso to come before my hips, so there's a separation. But what that is, is that it's a rotation of the vertebrae. So you're doing that rotation of the vertebrae, and you're swinging at high miles per hour. So you're creating a shearing force in the vertebrae. So the I believe it might be I'm probably wrong on this, but I believe it's there. I don't want to say it's definitely not 50. I don't know if it's like 35 degrees, there's a point that your spine can rotate under a velocity that's adequate and fine for your long term health. If you go over that amount, that amount of shearing force on your spine will cause massive problems long term. And if you look at like the old Tiger footage, Tiger is so explosive, and he can swing, he can rotate his hips so fast, and his T spine, he gets so much extension and rotation. And if you look at anatomy, like if I was like, hey, Terry, let me see you do that swing, can you mimic that? You'd be like, I want to go the walk tomorrow, because like, there's no way that I would be able to do that. So I think from preventing that is working with a Swing Coach to find out what the best swing for you. And yes, I would say that throwing the hips for sure. But timing that with that thoracic rotation, and figuring out what that time interval is, when your hips go, and then your T spine goes in doing that properly to where you're in the safe zone. By far, number one. Number two, because at the end of the day, you can be as strong as you want. But if you're entering that zone, you're you guys know, you guys are the spine guys, you're gonna be screaming at you. And then if you keep banging the hammer, I'm like, Well, what else should I do, but it's not banging the hammer on it, and then it'll be better. So I think that that would for sure be number one. And then getting strong, obviously would be number two. And then just doing basic weight training, becoming stronger I think could benefit a lot of amateur golfers and weekend warrior golfers for sure.
Dr. Spencer Baron:Look, I was gonna wrap up. But I got another question though, that, you know, people aren't eating and indulging themselves and all that we talked a lot about biomechanics and strength and neurological function. And I'm telling you, this is an area that I just love to hear. And it's so new for me to hear about. But what about nutrition? Is there any thoughts that you might have? Because people are going to be packing it down? And any healthy eating, you suggest to any of your clients? Or
Luka Mentzer:is this related to golf? Or is this for Yeah, just
Dr. Spencer Baron:golf, golfers.
Luka Mentzer:So I would say, although January will give you a golf. So general is typically around your body fat percentage, whatever reality you're at 20%. So 80% of your lean body mass, you have to be getting that amount in protein. So up the protein requirements for sure, just as a general rule, eliminating the excess sugars, no doubt. I'm not a big sugar guy myself. So it's easier for me to say that. I think that dehydration is probably the most overlooking to where if you're not having half your body weight in ounces every day. And then you're wondering why you're having excessive cravings, etc, then why don't you just do the low, grab the low hanging fruit, it's right there, just getting some water and you're probably not going to have that thing that you thought you should or wanted. I think that that's just like, first and foremost, all my clients when I get in, like, you know, the pep talk, which probably, you know, one out of every 20 do get your protein requirements other than get your water and then it's going to make you be your satiety is going to be through the roof, you're gonna not be as ravenous for sugar and whatnot. And then with golfers for specifically going into that, it's prepping your food, like I'm a big person. What do you how do you move? What is your daily movement requirement? And then how do you eat revolving around? Because if, for instance, if you look at it, like for instance, when Michael Phelps was doing an Olympic training program, that's program is more exercise than the average person would do in like a month. That's why the guy was having 10,000 calories a day. So it's like supply and demand. It's like a needs analysis. So it's like like even you know, Jerry and I were talking about this with like his kids I can I would work with the cyclists. The biggest thing is like just shove food down the steps, because like people just don't eat, and it's like to do you guys don't realize you guys are gonna go ride a bike for like 30 to 100 miles like high intensity, like what like, you know, it's glucose, like I know, carbs, depending on the person's, like considered the, you know, oh my gosh, I don't have any but like if you're an elite athlete, and even the NFL guys are the best example. If you told an NFL athlete to cut their carbs, they're done, they're gonna get injured, and they have no chance of keeping that muscle mass on. And if you're looking at even like an endurance athlete, like, people don't realize it endurance athletes, their nitrogen balance within their body is almost as much as the body builders. So the protein requirement just needs to be there. And however you get it, you know, that's To each their own. So, with golf, I would say, you know, a couple of golfers that I work with you when you're nervous, and when you have adrenaline going, and whatnot, you don't really like to. But if you watch like, well, I can turn on a golf tournament this weekend. And you'll watch guys, right that a shot, pop up granola bar, and then walk into the next hole. And I think the consistency of the fuel for a sport like golf is huge. Depending on your physiological goal, but most people at the end of the day, I would just err on the side of just doing less, if you hit that protein and that water, you're not going to be as craving oriented. And then it's like, if you were to I equate it to a gamble, it's okay, if you lose a job lose multiple bets multiple events for multiple days, you're not going to be in a good shape. So don't eat like shit for multiple days, multiple times. And I think that you'll be okay because you never want to get into the zone, you want to stay in a certain zone, you can fluctuate within it, but don't go outside of it and then go off the rails. So that's kind of my my general nutrition advice for just simplifying it to a couple of things. That's
Dr. Spencer Baron:great. That's great. I love your I love your analogy. I'm going to use that tomorrow. Bedding. Well, I was I was going to ask you in wrap up, is there anything in particular that you would want to share with the listening audience, anything that you want to end up with? You got like, just a couple minutes, so go ahead.
Luka Mentzer:Just in general,
Dr. Spencer Baron:like get the new year coming, any tips or suggestions or philosophical, motivational things?
Luka Mentzer:Obviously, we get a pretty diverse audience, I guess from you know, not to overstep my zone. But from an exercise standpoint, I just think a good a good piece of advice for people is, is that if you're thinking about exercise, you know, even when we were going off and talking about all these, you know, high level people and some people say, Well, I'm not that person. You know, I don't I don't, I don't relate to anything you're talking about, like, I don't even know after things you said, if you're thinking about moving, just remember that when you're moving, don't overcomplicate it, and think of it in the most simplest like this, of picking one, two or three things. And take those things, for instance, called a pushup, squat, a lunge, hanging on a globe, or whatever it is. And just try and do one, two or three rounds of one exercise to three exercises, daily. And walking is probably the most underestimated thing that you can do. Don't tell me it's walking your dog, you you take yourself for a walk, and you do your own. And then learning to be able to control your breathing while you do a walk is I think extremely important start nose in nose out, nose to mouth, and you get intensity up crying out for a walk. But it's now and those would probably be the most basic things that I think would do more people would benefit than trying to find some elaborate program online that you're never going to stick to if you did if you did squats, push ups and pull ups every day, almost a more of an old school type workout where they get you just do this it'd be phenomenal and and then also on top of that is don't be afraid to get on the floor address in the form and just see what positions you can put your body in and it's very underestimated as far as just being able to get up get down and then see like hey, my tight here I'm gonna loose here. And you don't need to be on like a set rep regimen super specific. You know, I tell people I'm like, if you just get down and do things, you better be fine. Don't think though, like, how long should I hold that? Just why don't we just cross that bridge when you get more advanced? Get down and just start get your get your feet wet. Loving, you know, you don't need to go full cannonball. Just get your feet wet a little bit consistently and you'll be okay. Fantastic.
Dr. Spencer Baron:There was so much juice you gave us today. I appreciate that. And I'm sure the listening audience is going to take some of that advice. Yeah. Thank you, you are a world of knowledge. I appreciate you, Luke. Thank you for being on the show.
Luka Mentzer:It's great to see you.
Dr. Terry Weyman:Thank you very much. But you know, I respect you so thank you for your knowledge and, and, and willing to share. So
Luka Mentzer:yeah, no pleasure anytime. And I'd love to come on again. We
Dr. Terry Weyman:will have you on a year because you're fantastic. So go go back and finish your golf game. Thank you for taking the time out. And I'll see you soon, buddy.
Luka Mentzer:You're ready. Take care guys.
Dr. Spencer Baron:Thank you for listening to today's episode of The cracking backs podcast. We hope you enjoyed it. Make sure you follow us on Instagram at cracking backs podcast. catch new episodes every Monday. See you next time.