Golf fitness exercises to build a better swing

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Sean Cochran demonstrates the Physio Ball Roll Out start.

Golf fitness exercises are a key component in the development of a better golf swing. We only need to reference the body-swing connection to understand the importance that physical components such as flexibility, strength, and stability play in the execution of a biomechanically efficient golf swing.

Physio Ball Roll Out Finish

Research and biomechanical analysis of the golf swing support the body-swing connection, which states the following: in order to execute a biomechanically efficient golf swing, certain levels of flexibility, mobility, stability, strength, and power are required of the body. If the body is lacking in any one or a number of the physical components required of the golf swing, the ability to execute an efficient golf swing will be impeded.

The reality for many amateur golfers is that a "disconnect" exists relative to the body-swing connection, where physical parameters such as flexibility or stability are lacking thus creating a situation where the ability to execute a biomechanically efficient swing will not occur. Regardless of how much time and effort is spent practicing and on instruction, if the physical parameters required to execute the golf swing are absent, the ability to execute the golf swing will be impeded.

Unfortunately, in such situations where physical dysfunctions are impeding one's ability to execute the golf swing, the development of swing faults occur. A primary example of a swing fault associated with physical limitations is an "over the top" move during the down swing. Research points to a lack of mobility in the hips and core stability as key physical components causing this type of compensation within the execution of the golf swing.

As a result of the importance the body-swing connection plays in the execution of an efficient golf swing and a lack of understanding of this component by many amateur golfers, this series of articles is dedicated to providing information on the principles, guidelines, and golf exercises associated with developing the body-swing connection.

The first step in understanding the body-swing connection is to understand the principles and guidelines behind this concept. As stated previously, a biomechanically efficient golf swing requires certain levels of flexibility, mobility, stability, strength, and power in order to execute correctly. A golfer lacking in any of these physical components will develop compensations within the golf swing, resulting in swing faults in an attempt to overcome these physical dysfunctions.

A golfer can utilize the mobility/stability pattern of human movement principle to determine if their body comprises the required levels of mobility, flexibility, stability, strength, and power required to execute a biomechanically efficient golf swing. 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.

In accordance to the golf swing, the mobility/ stability pattern of human movement allows for the creation and transfer of energy through the kinetic chain (i.e. body) from the "feet to fingertips" into the golf club. Any dysfunctions relative to the mobility/stability pattern of human movement will impede the ability of golfer to efficiently generate and transfer energy during execution of the golf swing, thus causing losses in club head speed, distance, and issues with accuracy.

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.

Once an understanding has been created about the body-swing connection and the underlying guidelines of this principle, the golfer can then take the next step by developing the physical components required in the execution of the golf swing. An integral component of this developmental process is a series of physical screens to assess one's individual levels of mobility, flexibility, stability, strength, and power in conjunction with the mobility/stability pattern of human movement.

This provides pertinent information as to what areas of the body and what type of golf exercises need to be implemented in order to develop a physical foundation to support the golf swing. After completing the physical screens and assessing the information provided from the assessments, the golfer can then begin the process of implementing golf fitness exercises into a training program to improve their golf swing.

Turning our attention back to the mobility/stability pattern of human movement, we can see a need for stability within the sacral/lumbar/pelvic complex of the body to execute the golf swing. This area of the body is often referred to as the core and the development of stability within the core occurs through the implementation of golf specific strength training exercises. One such exercise which is very conducive to the development of strength within the core is the Physio-Ball Roll Out.

The Physio-Ball Roll Out develops strength in the abdominals, lower, and mid back. Perform this exercise by placing both forearms on top of the ball with elbows directly under your shoulders. Place the knees on a pad rest the majority of your body weight on the knees and forearms.

Slowly roll the elbows forward allowing your upper body and torso to move forward. Roll the elbows outward as far forward as possible. Return the elbows to the starting position of the exercise and repeat for 10-15 repetitions. Try to maintain a "flat back" throughout the exercise and squeeze your abdominals.

It is imperative the golfer understand the importance of the body-swing connection as it pertains to the golf swing and how golf fitness exercises can beneficial 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