Last week, we introduced the concept of strength training in a comprehensive golf fitness program. I imagine you’re well aware of the importance of strength training in relation to improving the golf swing and the extent to which strength training is used by TOUR players. It’s fairly obvious one of the biggest benefits strength training provides for any golfer is the development of greater stabilization of your body within the golf swing.

For us to truly understand how important stabilization is in the golf swing and how strength training benefits the golfer, we must first look at the definition. Stabilization is the ability of the body to support and stabilize specific postural positions during functional movement patterns. (Michael Clark: Director, National Academy of Sports Medicine) Relative to the golf swing, this definition tells us it is necessary for our core and body to be strong enough to maintain a fixed spine angle and the correct postural positions while performing the biomechanics of the golf swing. Basically, if our body is weak (i.e. not strong) and can’t stabilize the angles required to execute the golf swing, we’re going to have some problems on the golf course.

The golf swing requires two types of stabilization capacities from your body. First is static stabilization and this is a reference to the body’s ability to maintain a fixed spine angle during the swing. The second type is dynamic stability. This is the ability of the body to maintain optimal positioning of every body part during every phase of the golf swing. These are connected yet separate components of stabilization strength developed in the body through strength training, and required of the golf swing.

To help us better understand these two categories, we can say the opposite of static stabilization is postural sway -- or a change in spine angle -- during swing. This occurs because the muscles of your body are not strong enough to hold a fixed spine angle. Once we get stronger and develop greater amounts of static stabilization strength, the ability for us to erase postural sway from our golf swing can be easily corrected.

We also have dynamic stabilization which comes into play in every phase of the golf swing -- backswing, downswing, follow-through, etc. Developing dynamic stabilization thru strength training creates the ability in our body to integrate movement of the hips pelvis, trunks and shoulders in the correct order and with the timing required of the golf swing. The end result is increased clubhead speed, a consistent swing plane, and a repeatable golf swing.

The bottom line is improving dynamic stabilization capacity allow for these movement to occur more efficiently and more effectively in your golf swing. This brings us full circle to strength training as the vehicle which leads us to improving both our static and dynamic stabilization capacities in our golf swing and, ultimately, improving our golf game.

Side Press Up Start Position

To begin this process of developing stabilization strength within the body for the golf swing, we will start off with exercises to develop the static component within body. The static stabilization exercise which I use with my pros and I see with other TOUR players is called the side press-up. It’s one of the best exercises to develop static stability in the core region because it targets both the internal and external obliques, which are an integral part of creating power (read: clubhead speed) and a fixed spine angle in the swing.

Begin by lying on your left side and the left elbow directly under your left shoulder. It’s very important you do not allow your elbow to be in front of or behind the shoulder during the exercise as it could cause discomfort in the shoulder capsule.

Side Press Up End Position

With your legs extended straight, right leg on left, right hand on right hip, begin the exercise by elevating your hips two inches off the floor. From this position, press the hips upward toward the ceiling to a position where a line can be drawn from your head through your spine to your toes.

When fully extended, squeeze your gluts and hold for one second. Return hips to a position a few inches off the floor and repeat the upward extension of body. Start with 10 and build to 20 repetitions and repeat the same exercise on opposite side of your body.

Remember, the key here is strength training is a large component of developing the body for your golf swing and stabilization strength is one component of strength training. Next week, we’ll get into other categories of strength training for golf swing.

Sean M. Cochran is the personal strength and conditioning coach for 2006 Masters 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 and 2006 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.