By Sean M. Cochran
Special to PGATOUR.com

The last couple of weeks we have talked about the address position and how the inability of the amateur to get into the proper position and posture can create compensations and compromise the swing before it even begins. The areas we've focused on were inflexible hips and hamstrings, but the area that gives the amateur the most problems is the lower back.

The lower back is one of the most injured areas of the body in the golf swing and deservedly so because it’s placed under a large amount of stress in every aspect of the full swing. A weak lower back affects every aspect of the swing, not just the beginning. If’ the lower back is sore, lining up a putt and getting in position to putt can be a chore, let alone swinging the club.

When looking at the lower back in relation to the address, a key component is its ability to assist in stabilizing the body in correct address position. That means the lower back must have the strength and endurance to set the body up to be in a good position to execute the golf swing.

In terms of creating strength and endurance in the lower back, we must develop isometric strength and endurance. This is the ability to have the muscles in your body hold and maintain specific postural position, which is what your doing in address position.

A great exercise is the elbow hold. It develops isometric strength and stabilizes the lower back, abdominal area and hips. The elbow hold trains the muscles in the lower back and hips, helping them stay stabilized at the address position.

Begin the exercise by lying on your stomach with your elbows directly under your shoulders, forearms on the floor, legs extended and feet together. From this position, elevate your body into push up position, rest your body weight on toes and forearms. Place your body in a traditional pushup position. Your hips should not be out of line. One way to help is imagining you’re balancing a glass of water on the center of your back. Once in position, fire your gluts together and hold the static position. The length of time in the hold position depends on your level of golf fitness, but I suggest you begin with a 10-15 second hold and gradually build to 60 second.

What this does is develops stabilizers in the lower back and hips and allows the body to maintain the correct position at the address. If you look at what we’ve done in the past couple of weeks, with the spider, straight leg rotational hamstring stretch and the elbow hold, we’ve provided a comprehensive series of exercises to improve flexibility in the lower back as well as strength and endurance for the address position.

Get to know Sean M. Cochran: Sean M. Cochran is the personal strength and conditioning coach for two-time major winner Phil Mickelson. He is co-owner of BioForceGolf.com and the author of several books, including most recently, Your Body & Your Swing.

Cochran, who has worked as a strength and conditioning coach for the Milwaukee Brewers and San Diego Padres as well as working individually with players like Chicago Cubs pitcher Mark Prior, started working with professional golfers, most notably Mickelson (who won the 2004 Masters and the 2005 PGA Championship), in 2002.

Recognized as one of the world's foremost authorities in golf-specific strength training, he has spoken at numerous seminars and clinics around the country. BioForceGolf.com was founded in late 2004 to respond to the need of the amateur golfer for quality information on golf-specific-strength training. The site provides subscribers the highest quality information in the areas of golf training, nutrition, and general instruction.