The last two weeks we have discussed static and dynamic stabilization training for your golf swing. This week we will introduce the third and final component of strength training for golf, and that is functional strength training.

Functional strength training is a buzz word in relation to sports specific training, similar to core training. It is also often misunderstood and interpreted in such a way that if you are performing functional training then you are training correctly for your sport. This statement is not necessarily true and misconstrues the correct definition of functional training.

As a result I find it necessary for us to define functional training in order for you to use it correctly in your golf fitness program. Functional training simply states the body functions as a unit to create movement (movements such as swinging a golf club). As a result, to develop your body for your chosen sport (i.e. golf) it is necessary for you to train the body as a unit. The mantra for functional training can be “integrate movements of the body by your muscles, rather than isolating a single muscle in your training”.

For example, in order to execute the golf swing, you must incorporate your entire body (you do not swing the golf club with your arms only). As a result the strength training exercises to improve your body for your golf swing should utilize all the muscles involved in the golf swing. Functional strength training accomplishes this goal by training the entire body, feet to fingertips.

Functional strength training is also the reason why many conventional strength-training exercises may not be conducive to the golf swing. For example, a dumbbell bicep curl isolates your bicep muscle. This type of exercise isolates a single muscle rather than integrating it into a movement pattern performed by the entire body. Where in the golf swing do you see Tiger Woods, Phil Mickelson, or Vijay Singh hitting the golf ball with only their biceps? The reality is you don’t so why would you train in such a manner if your goal is to improve your golf swing? Bottom line is you would not.

Can you still get in shape, loose weight, and tone-up with functional strength training? Absolutely. It is as though you are killing two birds with one stone. You are getting in better shape and improving your golf swing at the same time.

A functional strength training exercise I have found to be ideal for golf is the Tubing Side Rotation. The exercise places you in an athletic position, forces your lower body to stabilize the movement, creates rotation in the core, and incorporates the upper body.

Begin the exercise by standing upright, feet shoulder width apart, knees slightly bent, and perpendicular to the tubing attachment. Grasp the handle of the tubing with both hands at stomach level, step away from the tubing attachment two to four feet to create a slight amount of tension in the tubing. Allow your hands to rotate to the side of your body, straighten your arms, and rotate your shoulders to 30 degrees.

Begin the exercise by rotating your shoulders and hips to your left, pulling your arms across the front of your body. Continue rotating at a high rate of speed to a position where your shoulders and hips are fully rotated to the left. Focus on creating the rotation with your core rather than pulling your arms across the body. Return to the starting position and repeat for 8 to 15 repetitions. Repeat the exercise sequence in the opposite direction.

Remember in order to improve the golf swing it is best to utilize functional strength training exercises. And in the development of the strength training section of your golf fitness program start with a static stabilization exercise Side Press-up, proceed to a dynamic stabilization exercise Physio-ball Russian Twist, and finish with a functional strength training exercise.

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.