Exercises to develop the body swing connection

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Golf fitness exercises are a key component in the development of the body swing connection. The execution of an efficient golf swing requires certain levels of flexibility, mobility, stability, strength, and power from the body. If the body is lacking in any one or a number of the physical parameters required of the golf swing, the ability to execute the golf swing will be impeded.

Bent Knee Side-to-Side Leg Swings Start

Unfortunately for many golfers the above situation is a reality that negatively affects their ability to execute or even learn the execution of a biomechanically correct golf swing. As a result, this series of articles is focused on the principles, guidelines, and processes by which the amateur player can develop the body swing connection, allowing them the ability to execute a effective golf swing.

Prior to the introduction of golf exercises to improve the physical parameters required of the golf swing, it is best for the amateur golfer to understand the principles and guidelines associated with the development of the body swing connection. A biomechanically efficient golf swing requires certain levels of flexibility, mobility, stability, strength, and power to execute correctly. A body lacking in these physical parameters results in the development of compensations commonly referred to as "body faults" in an attempt to overcome these deficiencies.

A golfer can determine if the fundamental levels of flexibility, mobility, stability, strength, and power are present through review of the mobility/stability pattern of human movement. The mobility/stability pattern of human movement principle states 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.

A joint-by-joint view of the body indicates the following: Ankle -- mobile, knee -- stable, hip -- mobile, sacral/lumbar/pelvic complex -- stable, thoracic spine -- mobile, scapular/thoracic spine -- stable, gleno-humeral joint -- mobile, elbow -- stable, wrist -- mobile as it pertains to the mobility/stability pattern of human movement.

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, transfer of this speed to the golf ball, and execution of the golf swing will be hampered. All of which lead to the development of compensations within the golf swing.

The mobility/stability pattern of human movement not only indicates what areas of the body must be mobile as well as stable for the golf swing, it is a "blue print" by which a golf fitness program is created. The goal of any golf fitness program will be to develop the mobility/stability pattern of human movement to allow for the golf swing to be performed efficiently by the golfer.

Bent Knee Side-to-Side Leg Swings Finish

Once the golfer understands the principles and guidelines to adhere to in the development of the body swing connection, the next step is to perform a series of physical screens. These screens are to assess the mobility/stability pattern of human movement within the golfer and determine any areas of dysfunction impeding execution of the golf swing. Two screens utilized in this series of articles for this purpose were the Overhead Squat Assessment and Multi-Directional Lunge. At this time the information gathered from these two physical screens will be employed in the development of a golf fitness program.

The process by which the creation of a golf fitness program to address the body swing connection will occur is first through the development of mobility, second stability and finally power. Looking at the mobility/stability pattern of human movement we aware of the ankle joint requires mobility to execute the golf swing.

The construction of mobility in the ankle occurs through both joint range of motion and muscular flexibility exercises. A golf fitness exercise to develop joint range of motion is the Bent Knee Side-to-Side Leg Swings.

This exercise will improve mobility in both the hip and ankle. To perform this exercise, stand 6-10 inches away from a wall, post, or cable column with the feet shoulder width apart, toes pointed forward, legs straight, hips facing forward, and hands planted firmly on the wall. Lift the left leg off the floor, placing the knee in-line with the left hip.

Begin rotating the right leg in a swinging motion in front of the body. Keep the knee elevated at hip height and swing the leg left and right as far as possible while keeping the right heel firmly planted on the floor. Perform 10-15 swings of the right leg and switch to the right.

Keep in mind the importance 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