Golf fitness exercises to develop strength, stability

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Single leg cone reach finish

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The second component within our off-season golf fitness program is the development of strength and stability within the body for the golf swing. This is achieved through specialized golf exercises focused upon developing the required levels of strength and stability to execute a biomechanically efficient golf swing.

If you recall from the mobility/stability pattern of human movement, we are aware of how the body operates in the golf swing. Remember human movement occurs through an alternating pattern of mobile joints and stable body segments. If this pattern of mobile joints and stable body segments is altered, dysfunction in movement patterns will occur, and compensations in these movement patterns will be the result. A review of the table below reminds us how the body operates within this alternating joint pattern that exists in the human body:

Remember, as it relates to the golf swing, the mobility/stability pattern of human movement allows for the creation and transfer of energy through the kinetic chain from "feet to fingertips" into the golf club. If the mobility/stability pattern is dysfunctional, the development of speed will be limited, transfers of this speed to the golf ball will be compromised, and compensations in the golf swing will occur.

The first section of our off-season golf fitness training addressed the "mobility" side of this human pattern through flexibility, mobility, and range of motion exercises. Our next step is to address the joints that require stability in the golf swing. This will be accomplished through the implementation of strength training exercises. These types of golf fitness exercises will focus upon increasing strength levels of the joints and surrounding muscles required within the golf swing.

The first step in this process is to assess your current levels of strength and stability. We accomplish this step through a series of physical screens to determine the "weak" links within the body. From previous articles, we used the Wall Squat, Prone Hold, and Push Up as our selection of physical screens to assess your current levels of strength and stability for the golf swing.

Take a moment to review your results or complete these assessments if you have not done so. The information from these assessments will allow you to hone in on the areas of the body requiring strength and stability for an improved golf swing.

Remember, every individual has different physical needs and requirements to be met via their golf fitness program. As a result, it is ideal to utilize exercises and modalities to address these specific requirements. That being said, it is suggested to incorporate exercises within this section of the program to address the specific joints and muscles that are "weak" and lack stability.

To begin the strength and stability portion of your off-season golf fitness program we will first address the knee joint. If you found the Wall Squat to be difficult, or internal/external rotation of the knee existed during the postural assessment, stability within the knee joint may be an issue.

The Single Leg Cone Reach is the first exercise we will introduce to address the knee joint. This exercise focuses upon developing strength in the musculature of the ankle and upper leg, both of which are integral in the development of stability within the knee joint.

Place a towel, cone, or other object two to three feet in front of your feet. Place your feet together, hands on hips, and torso upright. Lift the left foot off the floor and balance on your right leg. Attempt to keep the left foot off the floor throughout the entire exercise.

Begin by reaching forward with the left hand towards the object in front of you, allowing the right knee to bend. Continue reaching until your hand is a couple inches above the object the floor. Pause for one second at this point and return to an upright position maintaining your balance on the right leg. Perform 10-15 repetitions of the exercise and repeat on your opposite leg.

Next week we will continue the process of developing strength and stability for the golf swing this off-season.

To learn more about Sean Cochran and his golf fitness programs go to www.seancochran.com.