With Adam's help we put together an explanation below of what is important in the golf swing and some practical ways of making improvements.
Stability and Mobility
The golf swing is a very unique movement that requires the perfect combination of stability and mobility. When preparing your body for the golf swing it is important not to think of just becoming more flexible, or just becoming stronger, there needs to be that balance. When talking about stability in the golf swing we generally think about strengthening our core. It is very beneficial to have a strong core in golf, but there needs to be just as much focus on our lower body, specifically our glutes for power generation and the lateral muscles in our legs that give us a solid foundation throughout the swing.
Mobility is just as important as being strong and stable in the golf swing. Your body has to be able to get the golf club in a specific spot and be able to repeat that motion consistently to achieve success on the golf course. For example, how are you supposed to turn to get your back to the target, keep that lead shoulder under your chin, while keeping your head still without mobility in your Hips, Thoracic Spine (mid-upper back), and Shoulders? It isn’t possible, and isn’t affected by how much weight you can lift in the gym.
The goal to training for golf is to incorporate movements and exercises that allow strength to be gained while increasing mobility. It doesn't matter if you are a 5 or 20 handicap, the results will all be the same; IMPROVEMENT. The movements shown below do not sacrifice mobility to gain strength and will get you ready to start this season with a body much more functional than last year!"
The following exercises can be completed with only a golf club and some open space.
Squat Press: Hip Mobility, Upper Back and Shoulder Mobility, Glute Strength.
Make sure your arms are at a 90 degree angle to the club, with your feet slightly wider than shoulder width apart. From there squat down and simultaneously press the club above your head.
The goal is try and get low enough to create a 90 degree angle between your upper and lower legs, while keeping your back straight and heels on the ground. When you reach 90 degrees or lower the club should be pressed with straight arms above your head and in line or behind your ears.
This may take some practice, but make sure you are pushing your body a little bit more every time you try this movement. You will see that over time, your hip, upper back, and shoulders will feel more mobile and your golf swing will reflect those improvements.
Plank: Abdominal, Lower Back, and Shoulder Stability
Core stability is one of the main components of a well balanced and powerful golf swing. Below is a great way to improve it. The classic plank! The key here is to have the body in a neutral position. Notice how the body is in a straight line. Try to hold this for 20 seconds the first time you try it and build your strength up so you you can hold it for a minute or longer at one time. Again it may be difficult at the start, but will become easier with practice.
Push-Up Opposites: Full body Strength and Mobility
Start at the top of a push-up position with hands directly in line with your shoulders.
Once stabilized, extend your left arm and right leg simultaneously. While keeping your balance in this position, hold it for a split second to ensure you have completed the motion.
Then back to push up position.
The next move is to repeat the motion with the opposite arm and leg. The goal here is to keep your balance and start with 5 on each side and build from there.
Lateral Golf Club Shuffle: Lateral Stability, Coordination, Glute Strength
Start with the club in your right hand, holding your stance in an athletic position, keeping your chest up and back straight.
As your explode up and to the left, move the club into your left hand and shift your weight to the left leg.
Finish with the club in your left hand, touching the ground in the same position as you started, just on the opposite side. Start with doing as many as you can in one minute. Look out bomb drives!
The Finale
V-Sit Golf Club Rotation: Core Stability
The starting position is seated with legs straight out in front of you about a foot off the ground. With straight arms rotate your chest from side to side, bringing the club to the ground beside you in line with your hip. Make sure your core stays tight and minimize the side to side movement of your legs.
Start with 10 on each side and build from there.
Enjoy the added distance and reduced pain!
Here is Sam Snead with some inspiration. Side note, he is the only player in PGA Tour history with more wins than Tiger Woods. He was an amazing athlete!
 |
| From: http://www.travellinggolfer.com |
