Golf fitness exercises to build a better golf swing

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The Overhead Squat Assessment

Golf fitness training comprised of flexibility, stability, strength, and power exercises can greatly benefit your golf swing. Research on the biomechanics of the golf swing, which is in the realm of exercise science, supports the principle that certain physical parameters must be developed in order to execute an efficient golf swing.

In the realm of professional golf on the PGA TOUR, this concept of the "body-swing" connection is understood and trained daily through golf fitness exercises. At the amateur levels of golf the concept of golf fitness training exists but the principles, guidelines, and actual exercises encompassing such swing improvement programs are often unfamiliar to the majority of players.

As a result, in this series of articles a comprehensive set of guidelines, principles, and exercises to assist the amateur player in the development of a golf fitness program will be delineated. The goal of this program will be the development of the physical parameters within the body to support the execution of a biomechanically efficient golf swing.

The development of a golf fitness program begins with an understanding of what is fundamentally required of the golfer to execute an efficient golf swing. Three basic components exist for efficient execution of the golf swing -- proficient swing mechanics, physical conditioning and proper equipment. If any one or a combination of these components are not addressed by the player or are limited relative to the requirements of the golf swing, breakdowns in the efficiency of the swing will occur.

Once the golfer understands it is a combination of components necessary for the execution of a biomechanically sound golf swing, the next step is addressing each of these individual components. Relative to the physical conditioning requirements of the golf swing, the amateur player must become familiar with what is required from the body in order to execute an efficient golf swing.

Fundamentally, certain levels of mobility, flexibility, stability, strength, and power are required within the body in order to execute a fundamentally sound golf swing. If the body is lacking in anyone or a number of the aforementioned physical components, efficiency breakdowns in the swing will occur. To understand how to develop the aforementioned physical parameters of the golf swing, we can refer to the mobility/stability pattern of human movement principle.

These principles are essentially a "blue print" that tell us what muscles/joints need to be flexible for the golf swing, which muscles require strength to execute the swing, and where in the body we can generate power.

The mobility/stability pattern of human movement principle states that the body, in order to create efficient movement or athletic actions, must operate in 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 or athletic actions will occur, and compensations in these movement patterns or athletic actions will occur.

A joint-by-joint view of the mobility/stability pattern of human movement is listed below.

Foot -- Stable
Ankle -- Mobile
Knee -- Stable
Hip -- Mobile
Pelvis/Sacral/Lumbar Spine -- Stable
Thoracic -- Mobile
Scapular/Thoracic -- Stable
Gleno-Humeral/Shoulder -- Mobile
Elbow -- Stable
Wrist -- Mobile
Cervical Spine -- Stable

As you can see from the above table the human body "feet to fingertips" operates in an alternating pattern of mobile joint followed by a stable joint throughout the entire body. It is obvious joints such as the elbow and knee are not rod-like pieces of iron that do not flex or extend, but rather these joints are stable in terms of limited degrees of motion. For example, the knee joint does not rotate in 360 degrees of motion as does the hip or shoulder, rather it operated essentially in one plane of motion flexing and extending. As a result, this joint is considered a stable joint, where as the hip, shoulder, and ankle require large ranges of motion for human movement to occur efficiently.

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

What does this information point to relative the body-swing connection?

This information indicates the focus of a golf fitness program is to develop the mobility/stability pattern of human movement within the golfer. The goal will be to develop the required levels of mobility through flexibility exercises, stability by strength training, and elevated levels of speed via power development.

At this juncture we now understand the important role the body plays in the execution of the golf swing and what physical parameters require development for the golf swing. The next step is to begin the development of a golf fitness program, and this is an ideal time of the year to do so as we head into what is considered the off-season.

The first step in the development of a golf fitness program is a series of physical screens. Physical screens are utilized to determine dysfunctions within the mobility/stability pattern of human movement. The first physical screen we will utilize is the Overhead Squat.

The overhead squat is a total body functional movement screen assessing the entire mobility/stability pattern within the human body. To perform this assessment, a dowel rod, golf club, or similar object will be required.

Begin this assessment in front of a full length mirror, place the feet shoulder width apart, toes pointed straight, and hands grasping the dowel rod. Place the dowel rod on the top of your head and position the hands on the rod so that a 90-degree bend occurs in both elbows. Extend the arms straight overhead with the dowel rod in-line with the head and over the feet.

Squat down as far as possible, keeping the dowel rod as high as possible overhead, pause for one second at the bottom position of your squat and return to the starting position or the assessment and repeat.

Discontinue the assessment if pain or discomfort is felt. Otherwise continue the assessment for a total of 10 repetitions. During the execution of the assessment, visually observe the ankle, knee, hips, torso, and shoulder joints.

A correctly execute overhead squat occurs when at the bottom of the squat: 1) the torso is upright and not leaning forward, 2) the arms are completely straight and dissecting the center line of the body, 3) the upper leg is below parallel relative to the floor, 4) the knees are directly over the feet and not pressing outward or inward, 5) the toes are pointing forward and not flared outward, and 6) the heels are firmly on the floor.

Record the results of the assessment to review once we begin the process of implementing exercises. Keep in mind the important of the body-swing connection relative to the development of an efficient golf swing as we continue the development of a golf fitness program. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com