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By Sean Cochran
Special to PGATOUR.com

Over the past few weeks we have been discussing the importance of postural strength relative to the golf swing. Information has been presented which indicates that the development of an efficient and powerful golf swing requires postural strength.

GET TO KNOW SEAN COCHRAN

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR professionals, most notably Masters and PGA Champion Phil Mickelson.   He has been involved in the production of numerous golf fitness videos and books including Core Golf Fitness. He has authored numerous articles with publication credits in Golf Digest, Sports Illustrated, and Golf Magazine.   In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.   Cochran continues to speak at seminars and clinics around the country on golf fitness. In his free time he enjoys golf and surfing. He resides in Del Mar, Calif.   To learn more about Sean and his golf fitness programs,  click here • Training tips archive,  click here • Off-season workout,  click here • Set-up exercises,  Click here • Tightness?  Here's your help

It is this physical parameter (postural strength) of the body that is responsible for the maintenance of a fixed spine angle as well as the postural positions in each phase of the swing. Not only is postural strength important for these factors of the golf swing, it is also the precursor to the development of clubhead speed.

It is for these reasons that tons of time is spent on the execution of these types of exercises within a golf fitness program. Referring back to last week's article, the process of developing postural strength in the core commenced with the utilization of the Bent Knee Back Hold assessment and corollary exercise, the Physio-Ball Rotational Crunch.

This week we will continue this process of developing the core and building your golf fitness program. Recalling the definition of the core, we know it is a reference to an anatomical area of the body incorporating all the structures from just above the knees to just below the chest.

This includes all the muscles, nerves, and bones on the front, sides, and back of the body. This would include muscles groups such as your abdominals, lower back, glutes, and obliques.

This fact is relative to the golf swing and golf fitness exercises for the following reason: all of these muscle groups work together to create postural strength and power for the golf swing, but in order to train all of these muscles a number of golf fitness exercises are required. The bottom line is that one golf fitness exercise does not train the entire core or develop postural strength.

For example, the Physio-Ball Rotational Crunch we discussed last week focuses on the abdominals and obliques. This exercise does not necessarily target other muscles of the core such as the lower back and glutes. For this reason we need a series of exercises within a golf fitness program to train the core.

It is ideal to have at least one exercise that recruits each of the major muscles groups within the core. The exercise presented last week focused on the abdominals and obliques. We now need additional exercises within our program to focus on the lower back, glutes, hamstrings, and hips.

This week we will address the glutes and hamstrings of the core with the Leg Curl with Physio-Ball. The hamstrings are the primary mover within this exercise, and the glutes/lower back act as stabilizers during execution of it.

To perform the Leg Curl w/ Physio-Ball lay on the floor, place your feet on top of the ball, and arms out to the sides. Elevate the hips upward to a position in line with the shoulders and knees.

Begin curling the heels towards the glutes by bending both knees in a controlled manner. Continue to curl the heels inwards as far as possible. Keep the hips elevated throughout the curling of the heels. Once the heels have reached your end range of motion, reverse the movement, returning the heels to the starting position of the exercise. Repeat the curl in of the heels for 15-20 repetitions.

Remember, a comprehensive postural strength program for your core will include exercises that "hit" every major muscle group. Up to this point we have covered the abdominals, obliques, and hamstrings. Next week we will continue the process by addressing the additional muscle groups of the core.