Cochran answers more training questions

May 2, 2006 By Sean M. Cochran Special to PGATOUR.com

Sean, Hi! My name is Winnie Soderholm and I am from Finland! I am 19 years old and I have the muscles so hard that it is hard to shoot a relaxed golf shot. Do you know some exercises that could help me with my back problems? I know that I should be relaxed to have a good swing but because of my back it is very hard to keep the swing relaxed every shot!!!

I have tried some exercises but they don’t seem to work my upper and lower back as much as I want, so my question is if you know a easy way to get your upper and lower back muscles in great condition? I think that is my problem in golf; my back isn’t flexible as it should be!

Thanks,

Winnie Soderholm,
Finland,
handicap 11

Winnie,

Thanks for the great questions and you may very well be correct on your thought process of the muscles in your back causing tension in your golf swing. It goes back to a principle from swing coach, Dean Reinmuth (top 50 teaching pros Golf Digest Magazine). One of his principles is developing a tension free golf swing. This is a situation in which all of the muscles involved in the golf swing are loose and flexible, allowing the golf club to swing on the correct path unimpeded. The exact opposite of tension free is a tension filled golf swing in which the body is tight, not allowing the club to swing free and smooth.

Any muscles that are tight will impede the golf swing and cause tension to be developed. The description you have provided me is one in which the muscles of both your lower and upper back are tight. These muscles in turn are causing tension and restrictions within your golf swing. Part of the solution for you is probably to implement some golf specific flexibility exercises that will assist in loosening these muscles of the back.

Understand there are different types of golf specific flexibility exercises. Some of these flexibility exercises work on developing the ranges of motion required of the golf swing, some are geared towards preparing the body to play a round of golf, and others are focused on lengthening muscle tissues that are tight. The last type of flexibility training, I classify as responsive flexibility exercises. which lengthen (i.e. stretch) muscles that are shortened (i.e. tight). This sounds as though theses type of golf specific flexibility exercises would be best for your current situation. These types of exercise require you to hold a stretch for a prescribe amount of time. After consistently performing responsive flexibility exercises, the shortened muscle tissues will lengthen releasing the tension you are feeling.

A series of upper and lower back responsive flexibility exercises I might suggest for your situation are as follows; physio-ball lat stretch, physio-ball pec stretch, openers, cats down & up, cats side-to-side, cobras, physio-ball back extension, and physio-ball back flexion. Again these are a series of responsive flexibility exercises to stretch muscles in the lower and upper back that are tight. More information on these type of flexibility exercises can be found on my website. Thanks for the great question and best of luck.

Sean,
I have a quick question for you. Is the Bowflex exercise equipment a good buy to help with the golf muscles and consequently the swing?

Thanks,
Dick Visser

Dick,
There is more than meets the eye to your question. First off I have used the Bowflex before and like it as a piece of home fitness equipment. There are numerous exercises you can perform on this piece if equipment, which I like. It is easy to use, easy to change exercises and appears to be pretty sturdy.

A piece of fitness equipment such as the Bowflex has its place in a comprehensive golf fitness program, but we must understand how to utilize it for the best results in the improvement of your golf swing. First and foremost realize the golf swing requires certain physical components of the body needing development in order for improvement in the golf swing. Basically these areas are: flexibility, balance, strength, endurance, and power. Exercises in each of these categories that are cross-specific to the golf swing need to be included in a comprehensive golf fitness program.

I am unaware of any flexibility or balance exercises that can be performed on the Bowflex for the golf swing. In the same breath, I do see many strength and endurance exercises that could be performed on this piece of equipment that could be beneficial to the golf swing. That being said, the Bowflex has its place in a comprehensive golf fitness program, but you will probably have to add some additional exercises to the ones performed on this piece of equipment for a comprehensive golf fitness program.

Sean,
I do have a question: I suffer from lower back pain. I have had L5 surgery and at times still suffer from stiffness at times. What type of exercises should I do to strengthen my lower back? Also I have very tight hamstrings, which I believe causes my lower back pain.

Thanks,
Tim

Tim,
First and foremost I would suggest speaking with your physician about your current situation. Your physician may very well have some recommendations to assist you in the current situation. Additionally, I might suggest seeing a physical therapist. A physical therapist may also be able to provide some treatments to assist with the stiffness you are feeling.

That being said, the prognosis of your tight hamstrings may very well be affecting your lower back. The hamstrings in a shortened (or tight) position pull on the pelvis. This pulling action places the muscles of the lower back under stress and, over time, cause discomfort in the lower back. This could be one of the reasons for your lower back stiffness, but not the only one.

In the case of hamstring tightness the implementation of golf specific flexibility exercises can help. Different types of golf specific flexibility exercises exist, and the type that lengthen muscles that are tight, I refer to as responsive flexibility exercises, may assist with your hamstrings. These types of flexibility exercises over time will lengthen (i.e. stretch) the hamstring muscles, taking some stress off the lower back muscles.

The thought process you have about strengthening the muscles of the lower back is correct. Generally speaking, if you strengthen the muscles of the lower back these muscles will take some of the stress off the skeletal structures of the lower back allowing the lower back to become less fatigued.

In addition to looking at exercises to strengthen the muscles of the lower back, implementing exercises to develop additional muscles of the core can assist with lower back problems. Often times, lower back stiffness can be a result of weak abdominal and front side core muscles. Exercises to develop the rectus abdominus, internal obliques, and external obliques can be of benefit in these types of situations.

Generally speaking a comprehensive core program is best to strengthen the lower back. This type of program would develop increased strength and endurance in the muscles surrounding the spine, removing some of the stress off of the discs. Again, these are only suggestion and it would be best to seek professional medical assistance first. This will give you an idea of what is going on with your lower back and get you going to right direction for treatment.

Sean,
I am a 4 handicap, been as low as a 1 and really want to work on the fitness part of my game to get me to the next level in length, stamina, and posture. I am in the gym on a regular basis and practice a few days a week on the range. What type of fitness program should I start?

Thanks,
Fred

Fred,
Great question and it centers upon a topic I receive many e-mails upon. Your question and many more center upon the following scenario; you workout regularly at the gym, you enjoy to play golf, you want to get better at the game of golf, and you are wanting to know what needs to be added or changed in your current workout to get some benefits from your workouts to your golf game?’

To receive benefit from your current workout program usually requires some minor modifications to see some benefit in your golf game. A basic principle needs to be understood in order to create the connection between the golf swing and your body. The golf swing requires you perform a series of biomechanical movements in a specific order and with an exact timing.

In order for the body to execute the golf swing correctly specific physical components need to be developed within the body. Generally speaking the components of flexibility, balance, strength, endurance, and power require developing within the body. This will allow the foundation within the body to be developed to execute the golf swing correctly.

Often times an individual’s workout program is lacking exercises in each of these categories. The first step is to take an inventory of your current workout. Determine what pieces of the puzzle, so to speak, are missing. Once you have this piece of information you can implement exercises into your current program to develop the physical requirements of the golf swing.

The next step is determining if the exercises in your current program are cross-specific to the golf swing. Cross-specific exercises will develop the body around the positions, movements, and physical requirements of the golf swing. This will allow a transfer-of-training effect from your exercises into your golf swing. This step will again determine if there are some exercises you need to add and maybe subtract to see benefit from your workouts in your golf game.

Often times an individual’s current workout program requires some minor adjustments, a few additional exercises, and subtraction of some other exercises to get it into the realm of golf specific training. Take the inventory of your current program. Determine if you are missing any pieces of the puzzle and then review the exercise in your program to make sure they are cross-specific to the golf swing.

Sean,
What exercises can increase the wrist’s flexibility and/or strength, and are any of these exercises key in developing the wrist for more control (i.e. so the golfer can release later or earlier to induce the correct spin)?

Thanks,
Ash

Ash,
Thanks for the question and a good one at that! Outside of the lower back, the wrist is the second most commonly injured area of the body of the golfer. It becomes apparent to see this as being true when you look at the biomechanics of the golf swing and realize the amount of activity the wrists have in relation to the entire swing. Essentially they are involved in every aspect of the golf swing from takeaway to follow through. Knowing the involvement of the wrist in the entire golf swing and your questions about flexibility and strength it is a topic that requires attention.

First and foremost flexibility in the wrist is an integral part of the golf swing. The wrist is required to hinge, un-hinge, and rotate during the swing. Any impedance within the wrists that restricts these actions will have some type of an effect on the golf swing.

Remember flexibility is the ability of every joint and muscle in your body to move through the required ranges of motion of the golf swing. Any joint or muscle limited in terms of movement will restrict the golf swing. The wrist joint and its surrounding musculature are no different. If you have limitations in the supination, pronation, flexion, or extension of the wrists I would suggest the implementation of flexibility exercises directed towards these joints. Over time improvement should occur in the flexibility of these joints having a positive effect on your golf swing.

Secondly you asked about strength within the wrist. Muscular strength is the ability of the body to produce the required amount of force to maintain anatomical postures contained within the biomechanical movement performed. The musculature of the wrist is no different. Certain levels of strength are required within the wrist to execute the biomechanics of the golf swing.

A great example of where wrist strength is apparent on the course is hitting out of the rough. A level of strength is needed within the wrists and forearms to execute the golf swing in this type of shot. Wrist strengthening exercises I like for golf involve flexion, extension, and rotation of the wrist joint. I suggest higher repetitions per exercise to develop not only strength within the wrist but also a level of endurance.

Finally, control within the golf swing is a combination of your golf swing mechanics and your body. These two entities together allow for you to execute the shot with the amount of spin desired. Yes, exercises to improve the flexibility and strength within your wrist can assist in developing greater spin control, but it is not the entire equation. Many additional aspects of both the body and swing mechanics come into play in this situation.

After working away at the full BioForce Golf program for about 4 months I am now very conscious of moving better, less fatigue at the end of rounds, etc.

However, there’s something else I realized on Saturday’s round. I’m still set in my old swing range of motion (i.e. not really taking advantage of better flexibility, core strength, balance, etc.). I gave a much longer (what I felt like longer) and aggressive swing on the long par 5 and BINGO did the ball go out there!

So I guess you have to allow your brain to push your swing harder to benefit from the better golf fitness! Allow your brain to trust a more athletic swing.

Any comments from you on this?

Best wishes,
Nick,
Wales

Nick brings up a very interesting point that I have to agree with for most any athletic endeavor.

As you improve your levels of flexibility, strength, endurance, balance, and power the body will be invariably be able to execute your athletic endeavors at a higher rate. The golf swing is no different from other athletic events in this matter.

The interesting point has to do with the mind body connection (a little of my Zen master coming out). The brain has been programmed over the years to work within the capacities of your body, meaning it is going to swing a golf club through what it (the brain) thinks the body can handle.

As I said this range of motion or swing has been programmed into you over the years. Once your body shifts gears with a golf fitness program and gets more flexible, strong, and powerful. The brain does not necessarily know it has this new found flexibility and power.

So what does the brain do? It continues to swing the golf club through its normal/comfortable range of motion.

What must the golfer do? I suggest doing exactly what Nick did, not necessarily during a round of golf, but definitely at the range. Begin to test the limits of your new found golf swing. This will allow your brain to begin to adapt to your new body which is more flexible, stronger, and more powerful. Over time, the swing

will be programmed into the system so to speak, and then when you are on the golf course some really fun things will happen.

Hey Sean,
Over here in the UK the winter is drawing to a close but the affect it has had on my waistline will last for much longer. Having just purchased your Manual and DVD I am very keen to get started. Although I have a low handicap I have little or no fitness level and my flexibility and inner core strength are negligible.

My resulting flight path off the tee has gone from neutral to a slap with the heal left to right losing some 40 yards within the last 10 years. Within this period I have increased my total weight by over 35 percent!!!

My initial concern has been in reaction to your latest message regarding carb intake as virtually every item you mention is either part of my daily or weekly intake. I am very keen to hear your response to this message as I appreciate by losing 20 pounds will greatly benefit my flexibility in conjunction with your training exercises.

I can cut down on the rice, bread, sugar etc. but every day I have a large bowl of wheat based cereal with sugar. As I look forward to this meal and the cold milk intake do you have any suggestions that I could replace this with. And what - if any - snack foods would you recommend?

Keep up the good work
Phil,
United Kingdom

Phil,
You point out some interesting things in your e-mail. You are obviously aware of the connection between your body and golf swing.

It appears you have recognized the lost distance and swing changes that have occurred over the years. These changes are a result from a loss of flexibility, weight gain and, I would guess, lost muscular strength and power (which we all lose as we age, if we don’t do something about it).

Your hunches are correct. The weight loss will have a positive effect on your golf game. Probably the biggest differences you will notice are increased energy levels and stamina.

Onto your two questions: First off, with the morning bowl of wheat cereal, milk, and sugar. A little wheat and dairy products are not all that bad in your nutritional intakes. I would suggest limiting the sugar because of all the invariable effects it has on the body. Remember the word moderation. If you moderate your intakes of the bad stuff in terms of food you are going to do okay.

Secondly, let’s talk about snacks. Snacks are small meals in between bigger meals. Society has pushed us towards eating three large meals a day, which is not necessarily the best thing for our bodies. Our bodies operate with an internal thermostat called metabolism. If we feed this metabolism only three times a day it runs very poorly. It is best to fuel our metabolism constantly throughout the day every 2-3 hours. This can easily be done with healthy snacks. Snack choices should follow the same guidelines as you meal planning. Avoid the simple sugars, eat healthy proteins, etc, etc. Eat snacks such as fruits, vegetables, nuts and other healthy proteins.

Phil, if you can moderate the bad stuff, eat two good snacks, and three smaller meals a day you are going to be right on track.

Sean,
I do have a question. I could be described as barrel-chested and although I have broad shoulders, my arms are not particularly long proportionally. What should I be doing to help my shoulder turn and get the left shoulder under my chin on the backswing?

I have trouble making it to that point.

Mike Binkholder

Mike,
Realize every golfer’s body is different. We come in all different shapes and sizes, just look at the players on the PGA TOUR. Some are tall, others short, some have broad shoulders, and others are real skinny. The point to make is many different body types exist but they are all able to execute the golf swing with equal success. If only and only if the body has the physical capacities developed within it and your swing mechanics are sound.

In your particular situation, Mike, it sounds as though your shoulder turn is suffering from a lack of flexibility. Again, I can not say for certain unless I saw your swing in person, but from what you describe it appears to be a lack of flexibility. The lack of flexibility is limiting your ability to rotate and complete a full shoulder turn. This results in compensations in your swing mechanics. A situation I like to call flexibility faults (compensations occurring in your swing caused by limited flexibility). It is good you realize the swing faults are a result of your body. Often the amateur does not pick up on this and attempts to make adjustments in their swing when the root of the problem can found in their body.

How do we fix flexibility faults in the golf swing? Through the implementation of golf specific flexibility exercises. These types of flexibility exercises will develop the required flexibility in your muscles and ranges of motion in your joints to execute the mechanics of the golf swing correctly. Are golf specific flexibility exercises different than normal flexibility exercises? Yes, because golf flexibility exercise focus on the muscles involved in the golf swing. In addition to focusing on the muscles involved in the golf swing these exercises increase your flexibility through the movements incorporated in the golf swing.

Implement a series of golf specific flexibility exercises into your program and in time your shoulder turn should be fixed.

Sean,
Hello, just wondering your opinion on swimming. Do you think it is beneficial as a golf exercise, or do you think it can provide adverse affects? Again, just wondering your thoughts.

Don Richards

Don,
In my opinion swimming is an excellent activity for a couple of reasons. Swimming is a non-weight bearing form of aerobic training, meaning the water acts as buoyancy in relation to your body weight. Simplified it takes the stress off of your joints during the activity.

For example, jogging is another form of aerobic training, but it puts your knees under a large amount of stress. I believe (don’t quote me on specifics) every stride jogging when your foot hits, the knee absorbs two to three times your body weight of force. Over time that is an extreme amount of stress on the knee joint. Swimming is great because you can get the same aerobic benefits as say jogging without the pounding on the body.

What is the benefit of aerobic training in relation to golf? It develops a greater cardio-pulmonary base to support your athletic endeavors. Additionally, it helps your body recover more quickly, another benefit for the game of golf.

The second benefit of swimming in relation to golf is the muscular endurance and strength factors associated with it. Water creates a level of resistance as you swim through it. Over time this develops higher levels of strength and endurance within the muscles of your body. We know that in order to execute the golf swing correctly and efficiently. Certain levels of muscular strength and endurance are required. For this reason swimming has a secondary benefit to the game of golf outside of aerobic training.

Sean,
In 1943 I trained right down the road from where you are, at Campl Adair, Oregon. My good friend from Portland introduced me to the game of golf. Although I am almost 83, my score is still around the low 90’s. In the past few years I have lost at least 30 yards off my drive.

From reading your messages about special exercises that helps ones flexibility, this sounds like it would be something that could improve my scores, back into the 80s. What can you do to help me find a program that will me back to walking 18 holes again. Hoping to be hearing from you.

Sincerely,
John Cassidy

John,
First let me congratulate you on continuing to play this great game of golf into your 80s, and yes I think some suggestions my help you get that score back to where you would like it.

Your thoughts on flexibility are right in line. Unfortunately the aging process robs us of our flexibility. Over time our muscles simply get tighter and less limber. This has a direct effect on our golf swing.

Remember, the golf swing requires you to draw the club through an extended range of motion. If you are inflexible or have lost flexibility over the years, this will have an affect on the golf swing. I have found the best way to counteract the effects of aging and lost flexibility is the implementation of golf specific flexibility exercises. These types of exercises, over time, develop the flexibility in your muscles required of the golf swing. This should assist you in performing the mechanics of the golf swing more efficiently and with greater ease.

Increasing your flexibility is only one piece of the puzzle to getting back that lost distance in your game. The other pieces of the puzzle, center upon increasing your muscular strength, endurance, and power. In order to execute the golf swing efficiently creating clubhead speed, certain levels of muscular strength, endurance, and power are required. Unfortunately as the aging process robs us of flexibility, it also robs us of muscular strength, endurance, and power.

To counteract this situation the implementation of golf specific strength and power exercises are needed. These types of exercises can develop the needed levels of strength, endurance, and power in your muscles to swing the golf club with efficiency and power. Overall, a golf fitness program that develops your flexibility, strength, endurance, and power is probably the best solution for you. This should improve your flexibility, get the lost distance back in your drives, and assist you walking eighteen holes again. Best of luck to you and keep me in the loop.