Golf fitness exercises to develop strength in the hips

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Golf fitness exercises developing strength in the hips are a key component to improvement within the golf swing. If you recall last week's article, we continued the development of strength and stability in the legs, knees, and hips with the Tubing Walks exercise. This week we will move forward with this process through additional golf fitness exercises for the hips.

Body weight squat

Prior to the introduction of these exercises, it is probably best to provide some background on the importance of the hips relative to the golf swing. If we review the mobility/stability pattern of human movement describe in previous articles, we learn that the hips are an integral joint in the execution of the golf swing. It is a joint requiring mobility in addition to strength from the musculature surrounding the joint.

If the hips lack mobility from limited ranges of motion or stability from insufficient strength, the mechanics of the golf swing will be directly affected. Numerous swing faults such as "over the top" in the downswing or a "loss of posture" in the back swing can be directly related to a lack of mobility or stability within the hips. It is for this reason that it is safe to say the hips can be characterized as the "kings" of the golf swing.

As a result, it is imperative within our golf fitness training program that we address the hips extensively with both mobility and stability training. The development of mobility comes through the implementation of range of motion and flexibility exercises, both of which have been covered in previous articles. Stability is developed through strength training.

Developing stability in the hips requires a comprehensive series of strength training exercises to address all the muscles surrounding this joint. It is imperative to implement strength training encompassing of ahttp://www.seancochran.com/ll muscles groups associated with the hips, because if one of the muscle groups associated with the hips is weak, this can easily become the "weak link" in your golf swing.

In the most basic of terms the muscle groups associated with the hips are the glutes, hamstrings, quadriceps, adductors, abdominals, obliques, and lower back. Again, there are more muscles associated with the hips but these are the primary ones.

That being said, a comprehensive golf fitness program developing stability in the hips will require strength training exercises encompassing all of the muscle groups listed above. The exercise we will introduce this week, the Body Weight Squat, recruits the quadriceps, hamstrings, and glutes into the exercise.

To perform this exercise clasp your hands behind the head and place the feet shoulder width apart. Point the toes slightly outward and keep the heels on the floor throughout the entire exercise.

Slowly lower the hips in a controlled manner towards the floor. Bend the knees to do so. Continue to squat until the thighs are parallel to the floor. Hold the bottom position of the squat for one second and return to the starting position of the exercise. Repeat the squat for 8-15 repetitions. Remember to keep the heels on the floor and to increase the resistance factor of the exercise utilize a weighted vest, medicine ball, or dumbbells.

Remember the importance of both hip mobility and stability relative to the golf swing, and the need to develop strength within all the muscles surrounding this joint within your golf fitness program. To learn more about Sean Cochran and his golf fitness programs go to http://www.seancochran.com/