Exercises for the Phases of the Golf Swing  As the quest for the FedExCup begins on the PGA TOUR, we are going to begin a new series of golf fitness articles discussing the phases of the golf swing. We are going to break down the golf swing into five elements: set-up, backswing, transition, downswing, and follow-through. We will discuss the biomechanics of each and provide you with a series of golf fitness exercises for each phase of the golf swing. 
The golf swing is often broken down into phases for the purpose of discussion and instruction. We can do exactly the same thing with the golf swing as it relates to the body and golf fitness training. To connect the golf swing with the body, it is best to look at it from a biomechanical perspective. Biomechanics is the study of human movement. Through the utilization of biomechanical studies, the American Sports Medicine Institute (ASMI) has broken down the golf swing into the following phases: • Address Let us begin this process by looking at the set-up. Set-up, commonly referred to as the "address" position, is the position in which the golfer places their body to begin the golf swing. According to Glenn Fleisig MD, the set-up position is a functional body position including the proper grip. A balanced, "athletic" address position, which is consistent swing to swing, will provide the golfer with the correct starting position for the swing. Inconsistency in either how the body is set up or with the grip leads to inconsistency from shot to shot. The body, in terms of muscle activity, is fairly low at address. The muscles are supporting the body in a specific anatomical position and preparing to swing the club. Difficulties at set-up on the "physical side" of the equation are often related to posture problems, or the inability of the golfer to place their body in the correct position at set-up. This is often caused by either a lack of flexibility or strength. If the golfer has certain muscles that are "tight" this will inhibit them from placing their body in a quality set-up position. Common flexibility issues I observe with the amateur golfer relative to the set-up position involve the shoulder capsule, lower back, and hamstrings, all three of which will hinder the golfer from placing themselves in a good set-up position. Secondly, if the golfer is lacking strength in the postural muscles of the body, this will also make the set-up a difficult position to master. Postural muscles found in the lower back, abdominals, or hips are often the offender. Either situation, whether it is a lack of flexibility or postural strength, can cause difficulties in the set-up position. The golfer can look to the implementation of golf fitness exercises to assist in the process. Looking at flexibility, the golfer can implement a series of exercises to "stretch" muscles that are impeding them from placing their body in a good set-up position. Beginning with the lower back we can simply utilize a few exercises from previous articles to assist in the process of "stretching" the lower back. The lower back flexibility exercises I find most beneficial to the amateur golfer are: The guidelines in performing these exercises are as follows: perform one to two sets of each exercise, hold each stretch for 30 seconds, and pay strict attention to technique. I suggest performing these lower back stretches 1-2 times per day and a minimum of four days per week. If you are a golfer who has a "tight" lower back and find it difficult to place your body in the correct set-up position on a consistent basis these exercises should be a big help. Next week we will look at the other two areas of body that are commonly tight that can cause problems with set-up. Remember, the set-up is where the golf swing begins and a poor set-up is bound to lead to compensations in your golf swing. |
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