Golf exercises for an improved golf swing

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Sean Cochran demonstrates the Physio-Ball Table Top exercise.

Golf exercises within a golf swing improvement program are key elements in this day and age. Golf fitness training is an integral component within a comprehensive golf swing improvement program. Research and empirical evidence indicates that it is now a necessity for the golfer to develop certain levels of flexibility, mobility, stability, strength, and power in order to execute the biomechanics of the golf swing correctly. If the golfer is lacking in any of the aforementioned physical components of the swing, the execution of an efficient golf swing will most likely be impeded.

All of this information points to the necessity of the golfer developing the body-swing connection. The body-swing connection is simply a principle stating the execution of a biomechanically efficient golf swing requires the development of a physical foundation to support the athletic actions involved in the swing. The physical foundation required for the golf swing is composed of certain levels of flexibility, mobility, stability, strength, and power found within the muscular system of the body.

As stated above if any of these physical components of the body-swing connection are lacking within the golfer, the ability to execute an efficient golf swing will most likely be impeded and the end result will be the development of swing faults. These swing faults are developed by the golfer in an attempt to overcome these physical limitations. An extremely good example of the body-swing connection in regards to compensations within the swing is the reverse spine angle swing fault.

The reverse spine angle swing fault occurs in the backswing phase and is characterized by an excessive arch within the lower back, a lateral bend of the upper body towards the intended target, a loss of posture, and inadequate coiling. The result of this swing fault is typically a loss of posture, an over top move, and an increased potential for lower back injury. The interesting point about this swing fault relative to the body-swing connection is the degree of connection to physical limitations causing a reverse spine angle.

Research indicates golfers who are limited in trail side internal hip rotation, thoracic spine mobility, and fundamental levels of core strength are susceptible to a reverse spine angle fault. The connection is result of the need for mobility within the hips and thoracic spine to correctly coil in the backswing as well as a requirement for core stabilization strength to maintain a fixed spine angle during this phase of the swing.

The first step in the prevention of swing faults or inefficiencies within the golf swing resulting from the physical dysfunction is to understand the principles behind the body-swing connection. As stated previously the body-swing connection is based upon the golfer having the required levels of mobility, flexibility, stability, strength, and power to execute the athletic actions of the golf swing. In order to determine if a golfer is lacking in any of these physical components we can turn our attention to the mobility/stability pattern of human movement.

The mobility/stability pattern of human movement states in order to create efficient movement or athletic actions, the body 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. Relative to the golf swing, this principle indicates the ability to execute each phase of the golf swing, generate speed, and transfer this speed to the golf club will be impeded if dysfunction exists within the mobility/stability pattern of human movement.

A joint-by-joint review of the mobility/stability pattern of human movement 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 efficient human movement and the golf swing.

After a golfer understands the importance of the body-swing connection and the mobility/stability pattern of human movement principle, the process of developing the required levels of mobility, flexibility, stability, strength, and power for the golf swing can begin. This process starts with a series of physical screens. These physical screens will assess a golfer's current levels of mobility, flexibility, stability, strength, and power relative to the golf swing. The information gathered from these screens will then tell us what areas of the body we need to address with golf fitness exercises to improve one's swing.

A common area of weakness for many golfers and one which can lead to a reverse spine angle swing fault is a lack of lumbar/pelvic/sacral stability. This area of the body is often referred to as the core and requires a substantial level of muscular strength to execute each phase of the swing correctly. A lack of stabilization strength within the core will often lead to an inability to maintain a fixed spine angle and a loss of posture within the swing. Two major muscles groups within the core are the glutes and abdominals often referred to as the "kings" and "queens" of the swing. The reason behind this statement is a result of their significant involvement in the execution of an efficient golf swing. Weakness in either of these muscles groups will definitively have a negative effect on the golf swing.

Developing strength within the lumbar/pelvic/sacral segment of the body occurs through golf fitness strength training exercises. One such exercise to utilize for the development of stability in this area of the body is the Physio-Ball Table Top.

To perform this exercise place the head and shoulders on top of the ball with feet shoulder width apart on the floor. Elevate the hips to a position horizontally in line with your knees and shoulders placing your hands on both hips.

Extend the lower left leg outward from the knee. Continue to extend the lower leg until it is straight. Hold the extended position of the left leg for one second and return to your starting position. Repeat the exercise with the opposite leg, and alternate back and forth for 15-20 repetitions.

It is very important for the golfer to understand the body-swing connection as it pertains to the golf swing. Not only can physical dysfunction lead to compensations within the swing but also to the development of swing faults. In addition, it is imperative the golfer acknowledge the necessity of golf fitness exercises in the development of an efficient golf swing. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com