Golf Exercise

TRX Roll Out Golf Fitness Exericise

An integral part of executing a bio-mechanically efficient golf swing is the ability to maintain the postural positions required in each phase of the swing. If the golfer is unable to maintain the postural positions beginning at address and completed with a balanced finish position, the tendency will be the development of compensations in the form of swing faults in an attempt to overcome these changes in ones posture.

Common swing faults associated with posture are the following: Flat shoulder plane, early extension, and a reverse spine angle. What the golfer must realize about ones ability to maintain the postural positions of the golf swing is contingent upon the body having the required amounts of joint mobility, muscular flexibility, segmental stability, muscular strength, endurance, and power to support the execution of the golf swing. If the body does not have the required levels of the aforementioned physical components, the ability to maintain the postural positions within the swing will most likely be compromised. Such compromises as stated above will typically result in the development of swing faults.

A key component of the golfer having the ability to maintain the postural positions of the swing is segmental stability. Segmental stability can be defined as the ability of any system to remain aligned during functional movements. The development of stability with the body is contingent upon muscular strength. Strength can be defined as the ability of your body to exert the required levels of force to perform the functional movement at hand. (Michael Clark, Integrated Training for the New Millennium, 369)

Basically, stability in the golf swing is contingent upon muscular strength, and in order to execute every phase of the golf swing efficiently and effectively, a certain level of muscular strength is required. This allows you to correctly sequence the muscular contractions required in the swing, maintain your spine angle, generated speed, and transfer speed to the golf club. An area of the body in which the many golfers lack the stability to maintain the postural positions of the swing is the core. The core is a reference to an anatomical area of the body incorporating all the muscular structures from just above the knees to slightly below the chest. Muscle groups associated with the core are the abdominals, glutes, obliques, and lower back musculature.

All the musculature of the core must be strong in order to maintain the required postural positions of the swing. The development of increased levels of muscular strength within the core can be achieved through golf fitness exercises. These types of exercises will develop increased levels of strength providing the golfer with an opportunity to execute a proficient golf swing. A very conducive exercise to develop strength in the core utilizes the TRX Suspension Trainer. The TRX Roll Out exercise utilizes your body weight and movement to develop increased levels of strength in abdominals, obliques, and lower back of the core.

To perform the TRX Roll Out adjust the straps to calf level, and face the anchor of the Suspension Trainer with both knees on the floor. Position the knees 2-3 feet away from the anchor of the Suspension Trainer. Place each hand into the handles of the Suspension Trainer with the palms facing the floor, extend the arms straight with the torso upright, and eyes looking forward.

Contract the abdominals of the core and slowly begin the extend the arms forward. Allow yourself to roll forward on the knees as the arms are extended forward. Extend forward while keeping the arms straight and back flat. Once at the end position of the exercise return to the starting position of the exercise and repeat for 5-15 repetitions. Maintain a flat back and "tight" core throughout the entire exercise.

TRX Roll Out

Execution of a proficient golf swing requires one to maintain the postural positions from address to follow through. In order to complete this requirement of the golf swing one must have the required levels of stability within the musculature of the core. The process by which the golfer can develop the required levels of strength within the core to execute the golf is via a golf fitness training program. Such a program over time will develop the required physical parameters within the body to execute a proficient golf swing.

Mountain Climber Golf Fitness Exercise

Execution of an efficient golf swing where speed is generated and transferred to the club head at the impact position requires certain levels of joint mobility and segmental stabilization. If limitations exist in terms of joint range of motion in specified joints or stability in certain body segments, the ability to execute the golf swing most likely will be limited. The result of such physical dysfunctions is the creation of compensation patterns in an attempt to overcome these limitations. The end result is the development of swing faults hampering the ability of a golfer to execute a biomechanically efficient golf swing.

One segment requiring stability in order to execute the golf swing is the lumbo/pelvic/hip complex. This section of the body is typically referred to as the core and encompasses all of the anatomical structures from just above the knees to slightly below the chest. Muscles groups included in the core are the glutes, obliques, abdominals, and lower back. All of these corresponding muscle groups found within the core require a certain level of stability (i.e. muscular strength) in order to maintain the postural positions required during the execution of the golf swing. This allows for each phase of the swing to be performed efficiently thus providing the generation and transfer of speed to the club head.

Development of segmental stability within the core can be achieved through the utilization of golf fitness exercises. These types of golf exercises will increase the muscular strength levels within the core, providing this segment the needed levels of stability to execute the golf swing. A very effective golf fitness exercise to develop segmental stability in the core is the Mountain Climber with Bosu Ball. A Bosu Ball will be required to perform this exercise. To begin, position yourself in a standard push up position, back flat, feet slightly closer than shoulder width, and hands positioned on the sides of the Bosu Ball.

Begin by lifting the right leg slightly off the floor while maintaining a stand push up position with a flat back. Pull the right knee towards your chest. Continue to pull the right knee in towards the chest as far as possible and pause briefly at the end range of motion. Slowly extend the right leg to a straight position while keeping the foot off the floor. Pause briefly with the right leg extended and repeat the pulling in of the knee towards your chest. Perform 8-15 repetitions and repeat the golf exercise with the left leg.

Mountain Climber with Bosu Ball

Segmental stabilization is a key component in the execution of a biomechanically efficient golf swing. Limitations in terms of stability within the specified segments of the body, core included, will most likely lead to the development of compensations in an attempt to overcome these physical limitations. To overcome the situation where physical dysfunction is preventing the execution of a biomechanically efficient golf swing, a golfer can implement golf fitness training to develop the physical parameters required of the golf swing.

Medicine Ball Step Chest Pass Golf Fitness Exercise

Power development in the golf swing is key to the increasing of swing speeds. Four power sources exist in the golf swing which are as follows: Rotary power, angular power, lift power, and throw power. Each one of these power sources has a mechanical component as well as physical aspect. As it pertains to the “physical aspect” we are referring to the ability of the muscular system of the body to generate power. The development of power within the body pertains to increasing the elastic energy components of the neuromuscular (nervous & muscular) system. The ideal process for the golfer improve the power outputs of the neuromuscular system is through the utilization of golf fitness exercises.

Muscles within the body are very similar to rubber bands. If a rubber is stretched and then released, a large amount of speed is generated. The same can be said of muscles. Muscles which rapidly stretch and then contact generate large amounts of power. As result this is a characteristic of the muscular system to be trained for speed development in the swing.

The category of golf exercises to develop this component of the muscular system is termed plyometrics. Plyometrics areexercises which incorporate the stretch shortening cycle. The stretch shortening cycle is the elongating (i.e. stretching) of a muscle immediately followed by a contracting (i.e. shortening) of this same muscle.

A plyometric exercise for the upper body conducive to speed generation in the golf swing is the Medicine Ball Step Chest Pass. To perform this plyometric exercise stand 6-8 feet away from a concrete wall. Place the feet shoulder width apart, knees slightly bent, and hands grasping a 3-8 lb. medicine ball. Place the medicine ball directly in front of your chest.

Execute the exercise by stepping forward with the left foot and forcefully extend both arms throwing the medicine ballagainst the wall. Maintain an upright torso during extension of the arms. Catch the medicine ball off the wall, return tothe starting position of the exercise and repeat the exercise stepping forward with the opposite foot. Perform 6-8 repetitions of this exercise.

Medicine Ball Step Chest Pass

Med Ball Chest Pass

Increasing swing speeds requires the golfer to address all four power sources within the golf swing. In order to develop these power components in the swing, the golfer must utilize golf fitness exercises to increase the force outputs of the muscular system.

Medicine Ball Front Twist Throw Golf Exercise

Speed development is a key component within the golf swing. The ability of a golfer to generate speed in the golf swing is contingent upon four different power sources found within the golf swing. These power sources are as follows: rotary power, angular power, throw power, and vertical power. The combination of these four power components are what generates speed thus allowing for increases in ball speed and carry distances of every club in the bag.

Each of the aforementioned power sources outside of angular power have a connection to both swing mechanics and the body. It is the seamless integration of efficient execution of the mechanics of the golf swing and body that is able to support these mechanics which allows for speed generation to occur. If the body is lacking in the required levels of flexibility, strength, or power to execute the golf swing efficiently. The ability to generate speed in the golf swing will be compromised.

The process by which the golfer can develop the required levels of flexibility, strength, and power required to generate speed in the golf swing is through the implementation of golf exercises on a consistent basis. One such exercise to utilize to increase the power outputs of the muscular system for the golf swing is the Medicine Ball Front Twist Throw.

To perform this golf fitness exercise a medicine ball and concrete wall or partner will be required. Begin this exercise by facing either a concrete wall or your partner. Place the feet slightly wider than shoulder width apart and 2-3 feet away from the wall. Bend the knees slightly and grasp a 3-8 lb. medicine ball with both hands. Rotate the torso slightly and place the medicine next to the left hip.

Explosively throw the medicine ball towards the wall by rotating the torso. Aim the throw to a position directly in front of your torso. Maintain flex in the knees during the throw and generate the power from your hips. Catch the medicine off the wall and rotate the hips to your right. Continue to rotate until the medicine is directly next to the right hip and initiate the throw of the medicine ball back to the wall. Catch the ball return to the starting position of the exercise, alternate throwing the ball from the left and right hip for 6-8 repetitions to complete this golf fitness exercise.

Medicine Ball Front Twist Throw

Front Twist Throw

Four power sources exist within the golf swing to generate speed. Increasing swing speeds requires addressing all fourof these power sources by the golfer through instruction and golf fitness training. It is a combination of these two components which over time can result in an increase in swing speeds allowing for improved ball speeds and distances of every club in the bag.

Physio Ball Russian Twist Golf Fitness Exercise

The ability to maintain a fixed spine angle and create a rotary movement pattern around the spine angle is critical in the execution an efficient golf swing. In order to maintain a fixed spine angle throughout the entire golf swing requires a certain level of muscular strength within the core. If the body is lacking in the required levels of muscular strength within the core, the ability to maintain a fixed spine angle may be compromised. Golf fitness exercises can be a very beneficial component for the golfer who is lacking the required levels of core strength needed for an efficient golf swing.

Prior to providing a rotary golf fitness exercise for the core, let us briefly describe it. The core is a buzzword in the sport of golf in this day and age. It is referenced by trainers, swing coaches, and professionals throughout conversations of the golf swing. The core is simply a reference to an anatomical area of the body. The core is comprised of all the muscle groups from just above the knees to below the chest. It includes all the muscles on the front, side, and back of the body. Muscle groups such as the abdominals, glutes, and obliques are part of the core.

The core is often referred to as the “engine” of the swing as a result of its involvment in maintaining a fixed spine angle, transferring energy from the lower body to the upper body, and being a generator of rotary power. As a result of the extensive involvement of the core in the golf swing, it is neccessary for the golfer to develop a strong, stable, and powerful core.

An extremely beneficial golf fitness exercise to develop stability and strength in a rotary movement pattern is the Physio-Ball Russian Twist. To perform this golf fitness exercise place your head and shoulders on top of the ball. Elevate the hips to a position horizontally in line with the knees and shoulders. Place the feet shoulder width apart on the floor, extend the arms straight, and clasp your hands together.

Begin rotating to the left, allowing the ball to roll underneath your shoulders. Allow the eyes to follow your hands during the rotation. Continue to rotate to the left to the position at which your left upper arm is resting on top of the ball. Return to the starting position and repeat the rotation to your right. Alternate the rotation left and right for 15-20 repetitions. Focus on creating the rotation with your core. Do not twist during the arms during the exercise, but rather rotate. To increase the difficulty of the exercise, grasp a medicine ball or dumbbell between your hands.

Physio-Ball Russian Twist

Physio-Ballo Russian Twist

The core is an extremely important component of the golf swing. The musculature of the core assists in maintaining a fixed spine angle, transferring energy from the lower body to the upper body, and in the generation of rotary power. As a result it is extremely important the golfer have the required levels of muscular strength within the core to execute the aforementioned requirements of the golf swing. The utilization of golf fitness exercises by the golfer can be very beneficial in developing the required levels of core strength for the golf swing.

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