Golf fitness exercises for the back to improve your game

text size

Sean Cochran demonstrates the Bent Knee Hip Extension.

Learn more: Sean Cochran fitness page | Sean Cochran archive

Golf fitness exercises for the lower and upper back are integral in performance improvement and injury prevention. It is through the implementation of golf fitness exercises for these areas of the body that we can prevent injury and increase the performance of your golf swing.

Fore arm push up

A review of the mobility/stability pattern of human movement indicates that both the upper and lower back are areas within the body that require stability in order execute a biomechanically efficient golf swing. Anatomically, the lower back is considered a part of the core musculature, while the upper back is a part of the scapular-thoracic region.

Basically, all this means is that a separate set of exercises is required to develop stability in the lower and upper back. Exercises for the lower back will be incorporated with the core training section of a golf fitness program, whereas exercises for the upper back will be in a separate series of exercises for scapular region of the upper back.

The development of stability for the golf swing is achieved through increasing strength within the musculature of the body. The development of strength occurs through golf specific strength training exercises within a comprehensive golf fitness program. Over time, such exercises will develop the required levels of strength within the body to execute a biomechanically efficient golf swing.

Often the golfer will lack the required levels of muscular strength needed within the golf swing. As a result, the ability to maintain a fixed spine angle, develop power, transfer energy efficiently to the golf club, and have the capacity to maintain postural positions of the swing are compromised. This results in less than optimal clubhead speed, lower ball speeds, poor ball flight, and the development of compensations within the swing. It can also lead to injuries, especially in the lower back.

With that being said, the importance of developing stability within the golf swing through strength training is undeniable. To increase strength in the lower back, we will implement the Bent Knee Hip Extension to the current set of core exercises. The Bent Knee Hip Extension is an exercise that works the entire posterior chain of the core and lower body. This exercise incorporates not only the musculature of the lower back but also the glutes and hamstrings.

To perform this exercise, lie flat on your back and place your heels on top of a box or bench. Place the heels next to each other, bend the knees to 90 degrees, and extend your arms straight.

Brace the core by squeezing the abdominals and extend the hips upward by pressing into the bench with your heels. Continue to press upward with the hips until the hips are inline with the knees and your shoulders. Contract the glutes while pausing for one second at the top position of the exercise, return to the starting position, and repeat for 8-15 repetitions. Cross your arms over your chest to increase the difficulty of this exercise.

Once we have completed the core section of your golf fitness program and have addressed the development of stability within the entire core region, including the lower back, we can shift attention to the scapular region of the upper back.

Stability within the scapular region of the upper back is crucial in the execution of the golf swing. The ability to create an "X" factor stretch and maintain and rotate around a fixed spine angle in the swing hinges upon the musculature of the scapular-thoracic region in the upper back.

Again, the development of stability for the aforementioned purposes is contingent upon the implementation of golf fitness exercises developing strength within this region of the upper back. To begin this process we will implement the Fore Arm Push Up into our current golf fitness program.

To perform the Fore Arm Push Up, lay flat on your stomach with your elbows directly under your shoulders, forearms on the floor, legs extended, and feet together.

Elevate your body into a standard push-up position. The hips should be directly in line with the shoulders and ankles. Do not allow the hips to sag or elevate up into the air. Hold the "push-up" position and "pinch" your shoulder blades together. Return to the starting position of the exercise and repeat for 8-15 repetitions.

Remember the importance of golf fitness exercises in the development of strength and stability for your golf swing. It is through the implementation of these types of golf fitness exercises that allow the golfer the potential to execute a biomechanically efficient golf swing. To learn more about Sean Cochran and his golf fitness programs go to www.seancochran.com.