By Sean Cochran, Golf Fitness

The body is the foundation to the execution of a proficient golf swing. Certain levels of joint mobility, flexibility, segmental stability, muscular strength, endurance and power are required of the body in order to execute the athletic actions within the swing.

If the body is lacking in any of the aforementioned physical components, the ability to execute an efficient golf swing will most likely be limited. These physical limitations will typically lead to the development of compensations and swing faults.

That being said, it is imperative the amateur player address addresses the body as one aspect to game improvement. Looking at the process of game improvement via golf fitness training the “Kings and Queens” are two areas of the body which must be addressed.

The “Kings and Queens” are simply a reference to the musculature structures of the glutes and abdominals; the glutes being the “kings” and the abdominals the “queens”. The reason why these two muscle groups are classified with these titles is due to the importance they play in the execution of the golf swing.

The glutes are involved from the beginning to the end of the golf swing from postural positioning at address through rotary movements in the backswing, and onto speed generation in the downswing. The abdominals on the other hand play in an integral role in maintaining a fixed spine angle, stabilizing the torso, and allowing the hips to operate properly in the swing.

If these muscles groups are weak or inhibited the execution of the swing with maximum speed generation will be limited. Golf fitness exercises can be very valuable in the development of strength and removing inhibition from these muscles groups.

Two exercises I utilize in the strengthening and activation of both the glutes and abdominals with my Tour players are Lateral Tubing Walks and the TRX Suspension Trainer Pike. Tubing Walks focus on activating and strengthening the glutes whereas Pikes focus on core activation and strengthening.

As you can see from viewing the two videos above developing both the “Kings” and “Queens” of the golf swing are key components of the physical foundation comprising the golf swing.

To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com

By Sean Cochran, Golf Fitness

Speed is a major component of the golf swing and increasing swing speeds pay huge dividends for any golfer. Looking at the processes by which we can increase the power outputs of the body it is necessary to first understand the underlying components of speed.

The basic equation for power is force times velocity. That said, increasing the amount of force and the rate of force production will create improvements in the speed at which athletic actions are performed by the body.

The first step in power development is improving the force outputs of the muscle system. Research indicates when the muscle system has the ability to generate higher levels of force, the power outputs of the body will subsequently improve.

The initial step for a golfer to have increasing swing speeds on the “physical side” of the equation is to develop higher levels of force outputs from the muscle system. The process by which the golfer can achieve this goal is through resistance training.

Resistance training is the process of loading the muscle system above and beyond its normal capacities. Over time this will result in the body getting stronger. Overloading the body is achieved with a number of different training tools -- dumbbells, medicine balls, cable systems and exercise tubing.

The golf swing is a “feet to fingertips” athletic action incorporating the entire muscle system. When the goal is to increase the force outputs of the body it is necessary to utilize exercises integrating the entire kinetic chain (i.e. body). These types of modalities are typically multi-joint exercises. An example of this type of exercise is the dumbbell squat to shoulder press.

Golf Fitness Total Body Exercise

As this video illustrates, multi-joint exercises training the body “feet to fingertips” are ideal for improving the force outputs of the muscle system for the golf swing.

 

To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com

 

By Sean Cochran, Golf Fitness

Execution of a proficient swing requires the golfer to maintain certain postural positions, rotate around a fixed spine angle, and generate speed into the impact position. In order to complete these requirements of the swing, certain levels of joint mobility, muscular flexibility, and strength are needed within the body.

If the body is lacking flexibility or strength, executing a proficient swing will most likely be impeded, resulting in compensation patterns and swing faults in an attempt to overcome these physical dysfunctions.

That said, we are well aware of the need to be both flexible and strong in order to execute a proficient swing. One area of the body we continually discuss relative to the strength and the golf swing is the core.

The core is simply a reference to an anatomical area of the body consisting of all the structures from just above the knees to slightly below the chest. The core includes all of the muscles on the front, sides, and back of the body. Muscle groups such as the abdominals, obloquies, lower back, glutes, and hamstrings are considered part of the core.

Why is the core such an integral part of the golf swing?

The core plays a key role in the maintenance of a fixed spine angle, the postural positions required throughout the swing, and in the development of speed. As a result, it is imperative the golfer develop high levels of muscular strength and endurance within the core.

Numerous exercises can be utilized to develop core strength, one of which is the physio ball forearm roll out.

Golf Fitness Core Strength Exercise

As this golf fitness video demonstrates, exercises utilizing a physio ball or exercise ball are ideal to develop core strength for the golf swing.

To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com

 

 

By Sean Cochran, Special to PGATOUR.COM

Power development in the golf swing equates to increased swing speeds, ball speeds, and more carry on your shots. The process by which power is developed in the golf swing is two-fold.

One aspect of power is contingent upon the efficiency by which the mechanics of the golf swing are executed. More precision equals greater amounts of force transferred into the club head thus allowing increased swing speeds. Inefficiencies in executing the biomechanics, swing faults, and compensations patterns tend to create “energy leaks” thus reducing the amount of force generated within the biomechanics of the swing.

The second aspect of power production in golf is your body. If the body is able to produce greater amounts of force during the execution of the swing, the potential for increases in swing speeds exists.

The process of improving the power outputs of the body for the golf swing is contingent upon increasing both the force and speed aspects of the body. This requires a specialized type of training addressing both the muscular and neural systems of the body. Over time such training will increase the power outputs of body thus allowing the golfer the opportunity to generate more speed on the “physical side” of the golf swing equation.

When we talk about power development we look at increasing the speed outputs of the entire body as the golf swing is a total body athletic action. That being said, one area of focus is the lower body and generating increased ground reaction forces.

Plyometrics commonly referred to as jump training is a very good tool for the golfer to increase lower body power outputs and the ability to generate increased ground reaction forces.

Watch: Golf Fitness Box Jumps Power Exercise
As you can see from this YouTube video, the utilization of jump training is an ideal modality to increase lower body power for the golf swing.

To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs, go to http://www.seancochran.com

By Sean Cochran, Special to PGATOUR.COM

The execution of a proficient golf swing can be directly affected by “tight” hamstrings. Not only is this situation detrimental to one’s golf swing, tightness of the hamstrings can be a very uncomfortable situation if walking is part of your game, and can also result in lower back issues.

The hamstrings located on the back side of the upper leg connect directly to the pelvis and affect the positioning of the hips. If the hamstrings are tight or taught a downward pulling on the hips occurs. This downward pulling draws the pelvis into retroversion or a backwards tilting.

The backwards tilting of the pelvis commonly referred to anterior tilt results in a number of situations adversely affecting the golf swing. First and foremost excessive anterior tilt results in the development of an S Posture in the address position.

The S posture is characterized by an excessive arch in the lower back. This undue curvature puts high amounts of stress on the musculature of the lower back, deactivates the core, limits the functioning of the glutes, and is a precursor to a loss of posture or reverse spine angle in the backswing. All of which are very detrimental to the execution of a proficient swing.

As we can see from this example hamstring tightness is very detrimental to the golf swing and physical health of the body in general. Knowing this information the next question to ask is how can we create extensibility in the hamstrings?

The answer is two-fold as it pertains to the exercise modalities required to lengthen tight hamstrings. The first step in eradicating hamstring tightness is creating pliability. The process by which this is achieved is via self-myofascial release techniques. The most common tool utilized for this is the foam roller which over time will reduce the tension within the hamstrings.

The second step of improving hamstring extensibility is the implementation of flexibility exercise to lengthen the muscles. Static stretching is an ideal training technique to create extensibility in the hamstrings once the tension is removed via foam rolling.

Golf Fitness Hamstring Flexibility Exercises

As this video instructs, foam rolling followed by static stretching is an ideal combination of exercises to remove hamstring tightness affecting your golf swing.

To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com

By Sean Cochran, Golf Fitness The goal of a swing improvement program is advancement in the fundamentals of the golf swing. Progressive improvement in the fundamentals of the golf swing will lead to improved ball striking, increased ball speeds, and the lowering of scores. The physical body is the foundation of the athletic actions in the golf swing. Execution of a proficient swing requires certain levels of joint mobility, flexibility, segmental stability, muscular strength, endurance and power. If the body is lacking in any of these aforementioned physical parameters, the ability to execute a proficient golf swing can easily be impeded. Physical limitations relative to swing improvement can definitively limit the progress of such programs or short-circuit it altogether. The reason is simply if the body is physically unable to perform the athletic actions being worked on in such a program, improvement will not occur. As a result is it suggested the amateur player adhere to a golf fitness program steeped in developing the physical aspects of the golf swing in conjunction with a swing improvement program. This type of combination can assist in solidifying consisted gains are made in the fundamentals of the golf swing. A very important physical aspect of the golf swing is segmental stability. Segmental stability allows the golfer to maintain the postural positions and a fixed spine angle through all phases of the swing. Segmental stability is based upon the muscular system of the body having the required levels of strength to retain the postural positions necessitated by the athletic actions of the swing. Segmental stability within the core is where many amateurs are deficient. The core is simply a reference to an anatomical area of the body consisting of all the muscular structures from just above the knees to slightly below the chest. Muscle groups included in the core are the abdominals, obliques, lower back, and glutes. The core is actively involved in creating the athletic actions associated with the golf swing in addition to maintaining the required postural positions. Development of segmental stability within the core can be achieved via golf fitness exercises increasing the strength parameters of these structures. Exercises commonly utilized to achieve this goal are the Physio-Ball Jack Knife, Russian Twist, and Leg Curl. These exercises overtime can develop the segmental stability capacities of the core for the golf swing. Physio-Ball Jack Knife: Squat down and place your stomach on top of the physio-ball. Roll forward on the ball by walking your hands out into a push up position. Continue to roll forward until only the feet remain on top of the ball. Hold the push up position and pull your knees in towards the chest. Continue to pull the knees forward as close as possible to your chest. Hold this position for one second, return to the starting position of the exercise and repeat for 10-15 repetitions. Keep your back flat throughout the exercise and think of curling your knees in the chest. Physio-Ball Russian Twist: Place your head and shoulders on top of the ball. Elevate the hips to a position horizontally in line with the knees and shoulders. Place the feet shoulder width apart on the floor, extend the arms straight, and clasp your hands together. Begin rotating to the left, allowing the ball to roll underneath your shoulders. Allow the eyes to follow your hands during the rotation. Continue to rotate to the left to the position at which your left upper arm is resting on top of the ball. Return to the starting position and repeat the rotation to your right. Alternate the rotation left and right for 15-20 repetitions. Focus on creating the rotation with your core. Do not twist during the arms during the exercise, but rather rotate. To increase the difficulty of the exercise, grasp a medicine ball or dumbbell between your hands. Physio-Ball Leg Curl: Lay on the floor with the back flat. Place your feet on top of the ball, and arms extended to the side. Press the hips upward to a position in-line with the knees and shoulders. Curl the heels inward towards the glutes by bending the knees. Continue to curl the heels inward as far as possible. Keep the hips elevated throughout the curling of the heels. Once the heels have reached your end range of motion, reverse the movement, returning the heels to the starting position of the exercise. Repeat the curl in of the heels for 8-15 repetitions. Think about pressing the hips upward to the ceiling during the curling action of the heels. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com

By Sean Cochran, Golf Fitness Improved scoring, longer drives, better ball striking, and overall performance is a process the majority of amateur golfers adhere to on a yearly basis. The process of swing improvement typically entails consistent instruction and structured practice sessions. But a section of swing improvement the amateur golfer at times overlooks is the physical side of the golf swing. The PGA TOUR professional recognizes the role the body plays in the execution of a proficient swing, speed development, and overall performance during competition. At this juncture in modern day golf instruction, the amateur player is now becoming aware of the role in which the body plays in the execution of the golf swing. As a result of this awareness about the “physical side” of the golf swing, developing the body around the golf swing has become an integral part of modern day swing improvement programs. The amateur player must recognize in order to execute a proficient golf swing certain levels of joint mobility, flexibility, muscular strength, endurance, and power is required from the body. These physical parameters allow the golfer to execute each phase of the swing in an efficient manner. If the golfer is limited physically, the ability to execute a proficient swing will most likely be limited resulting in the development of compensation patterns in attempt to overcome these physical dysfunctions affecting the golf swing. The starting point of introducing golf fitness training into the amateur’s swing improvement program is to understand what joints need to be mobile, and what muscles require flexibility in order to execute the athletic actions of the golf swing. The ankle, hip, thoracic spine (area between shoulder blades), shoulder, and wrist are joints requiring mobility. The muscles surrounding these joint must be flexible in order to allow these joints to operate correctly and allow the golfer to move through the required ranges of motion within the golf swing. The majority of physical dysfunctions affecting the amateur’s golf swing relative to mobility and flexibility center upon the hip, thoracic spine and shoulder. That being said, a good starting point to the introduction of golf fitness training is to provide the amateur player with exercises for these areas of the body. Three very good golf fitness exercises utilized at the professional level of golf are Spiders, Cat-in-the-Wheel, and Posterior Shoulder Capsule Stretch. These golf fitness exercises address three common “problem” areas for many golfers relative to the mobility and flexibility requirements of the golf swing. Spiders (Dynamic Hip Mobility): Place yourself in a standard push-up position, back flat, hands shoulder width apart, and eyes looking down. Begin by lifting your left foot and placing it outside the left hand. Slowly attempt to press your left forearm down towards the floor, keeping your left hand in place. Lower your forearm as low to the floor as possible, and hold for one second. Return to the starting position of the exercise and repeat with your right hand and foot. Perform 10 to 15 repetitions. Do not move the position of your hands throughout the exercise, keep a flat back, and do not lift your glutes towards the ceiling. Cat-in-the-Wheel (Thoracic Spine Mobility & Lat Flexibility): Place both of your hands on the floor directly under the shoulders. Position both of your knees directly under the hips, eyes looking down and back flat. Begin by extending your lower back upward toward the ceiling by lifting the hips. Continue to arch the lower back until it is rounded. Slowly pull your hips backward toward the heels keeping the hands in place. Continue to pull the hips backwards until the glutes are resting on your heels. Hold this position for 30 seconds. Keep the back rounded and hands in place throughout the entire exercise. Posterior Shoulder Capsule Stretch (Shoulder Mobility): Lay with the right hip in contact with the floor, legs straight, and the right upper arm perpendicular to the shoulder capsule. Bend the right elbow to 90-degrees so that the right upper arm is resting on the floor. While keeping the shoulder capsule and right upper arm on the floor, grasp your right wrist with the left hand. Slowly press the right forearm toward the floor. Continue to press the forearm down until a stretch is felt in the right shoulder and hold for 30 seconds. Discontinue immediately if a pinch is felt in the right shoulder, and do not allow the right shoulder to elevate or roll forward during the exercise. Repeat with the opposite arm and pay strict attention to technique with this exercise, go very slowly with the pressing of the forearm and do not aggressively press the forearm to the floor. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com

By Sean Cochran, Golf Fitness

Execution of a proficient golf swing requires a physical foundation grounded in a body having certain levels of flexibility, joint mobility, segmental stability, muscular strength, endurance, and power. This physical foundation provides the golfer with the opportunity to execute a proficient golf swing.

If the golfer lacks in the required physical parameters of the golf swing, the ability to execute a proficient swing may be hindered. This hindrance is due to the body being unable to perform the athletic actions or maintain the postural positions required in the golf swing. The end result of such physical impedances is typically the development of compensation patterns in an attempt to overcome these physical dysfunctions.

The process by which the golfer can overcome physical dysfunctions affecting the execution of the golf swing is through the implementation of golf fitness exercises. Such exercises focus on developing the required levels of flexibility, mobility, segmental stability, strength, and power needed to execute a proficient golf swing.

Generally speaking physical limitations for the majority of golfers are centered on a lack joint mobility in the hips, thoracic spine (i.e., area of spine between shoulder blades), and/or segmental stability in the core. That being said, a good starting point for most golfers is the implementation of fitness exercises to develop the required levels of mobility and strength in the aforementioned areas of the body.

Joint mobility development is centered upon creating extensibility in the muscles surrounding a joint in order to allow for a full joint range of motion to occur. A number of modalities can be utilized to achieve this goal such as static stretching, self myofascial release, and dynamic flexibility training.

Segmental stability is predicated upon developing muscular strength in the sections of the body utilized in the golf swing. The core is one of these sections and is comprised of all the musculature from just above the knees to slightly below the chest on the front, sides, and back of the body. Muscles groups included in the core are the abdominals, obliques, glutes, and lower back.

Resistance training is by far the most common training modality to develop strength within the muscular system. The golfer has a number of different training tools such as dumbbells, cable systems, exercise tubing, medicine balls, suspension trainers, and even body weight at their disposal to utilize for strength training of the core.

Exercises which I utilize with the PGA TOUR player to develop joint mobility in the hip and thoracic spine are Windshield Wipers and Kneeling Club Rotations. Relative to the development of segmental stability in the core I gravitate towards the utilization of the TRX Suspension Trainer and exercises such as Pikes and Jack Knifes.

Windshield Wipers (Hip Mobility): Place yourself on the floor, back flat, knees bent at 90 degrees, hands between both knees, feet together, and head resting on the floor.

Slowly separate your feet keeping the knees bent at 90 degrees. Create the separation of the feet through rotation at the hip joint. Separate the feet as far as possible while keeping the knees and hands in contact with one another. Return to the starting position and repeat for 10-15 repetitions.

Kneeling Club Rotations (Thoracic Spine Mobility): Position the lower body in a kneeling position with the right knee in contact with the floor. Grasp a golf club or dowel rod with both hands and extend the arms straight overhead. Position the torso upright with the eyes looking forward.

Slowly rotate the upper body to the right while keeping the arms overhead. Rotate as far as possible the right while keeping the torso upright and arms overhead. Pause slightly at the end point of the rotation and repeat to the left. Alternate rotating left and right for 10 repetitions. Repeat the exercise sequence with the left knee in contact with the floor.

TRX Jack Knife (Core Strength): Squat down and place your feet in the foot cradles of the TRX suspension trainer. Extend the legs straight and position your body in a standard push position.

Hold the push up position and pull your knees in towards the chest. Continue to pull the knees forward as close as possible to your chest. Hold this position for one second, return to the starting position of the exercise and repeat for 10-15 repetitions.

To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com

By Sean Cochran, Golf Fitness

Power in the sport of golf equates to higher ball speeds, clubhead speeds, and increased distance off the tee. There is no doubt increasing the power outputs in the golf swing can provide great benefits. Research indicates increasing clubhead speed by 1 mph equates to 2-3 yards of extra distance. Multiplying this equation out with clubhead speed increases of 5-10 mph we can really see the advantages of how boosting power can augment ones golf game.

The most basic equation for increasing power on the physical side of the equation is strength + speed. Breaking this equation down indicates we must develop two components within the body in order to increase the power outputs of the body. The first of these components is strength.

Strength can be defined as the ability of the muscular system to exert the required levels of force to execute the functional movement patterns incorporated in the athlete’s chosen sport. Relative to the golf swing, strength is a foundational platform within the body allowing the golfer to execute the swing in the proper postural positions, rotate around a fixed spine angle, and transfer energy efficiently to the clubhead at impact.

Strength development requires the body to be overloaded for a period of time. This results in an adaption of the muscular system in the form of the ability to exert increased levels of force. Typically, external resistance in the form of dumbbells, barbells, medicine balls, suspension trainers, and even one’s bodyweight is used for this process.

The second piece of the “power equation” is speed. Speed is defined as magnitude of velocity. Relative to the body our goal is to improve one’s velocity, and this is achieved by teaching the neuromuscular system to operate at higher rates of speed. We can utilize a number of different training modalities to achieve this outcome. One of the most popular and readily utilized types of speed training in the sport of golf is plyometric training.

Plyometric training incorporates what is termed the “stretch shortening cycle” to improve the process by which the body generates speed. Jump training and medicine ball exercises are common modalities found within plyometric training for the sport of golf.

At this point we now understand the components involved in the “power equation” for golf. In order to improve the power outputs of the golf swing on the physical side of the equation, it is necessary for the golfer to address both the strength and speed components of the muscular system.

A very good speed exercise for the sport of golf is the Kneeling Medicine Ball Side Throw . This exercise utilizes a medicine ball and improves rotary speed for the golf swing.

To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com

By Sean Cochran, Golf Fitness

Distance with the driver, 3-wood, long irons, or even the scoring clubs is undoubtedly one of the most sought after improvements within the game of golf, and how to improve distance is one of the most frequently asked questions.

A number of components have a bearing on improving distance. Equipment appropriately fitted to your golf swing will be of benefit. Increasing the efficiency by which the golf swing is executed will invariably equate to increased swing speeds. Finally, a fitness component exists in the pursuit of distance.

The body executes the golf swing and generates speed within the biomechanics of the swing. The amount of speed the body has the ability to produce within the swing is dependent upon the power outputs of the muscular system. A specialized type of training can increase the power outputs of the body, thus providing the golfer with the opportunity to increase swing speeds on the physical side of the distance equation.

This type of training is commonly referred to as plyometric training and increases the ability of your muscular system to generate speed. Relative to the sport of golf, speed development within the swing is acquired from the entire body. Three very good plyometric exercises to develop power for the golf swing are the Scoop Throw, Medicine Ball Side Throw, and Chest Pass.

Scoop Throw (Lower Body Power): Stand facing a concrete wall. Place the body 6-8 feet away from the wall, feet slightly wider than shoulder width. Grasp a 6-12 lb. medicine ball with both hands in front of the hips.

Bend the knees, squat downward, allowing the ball to move in between the legs. Forcefully extend the hips forward and throw the ball forward towards the wall. Catch the medicine ball, return to the starting position of the exercise, and repeat for 6-8 repetitions. Reset your body position between each throw and use the lower body during the exercise.

Medicine Ball Side Throw (Rotary Power): Stand 3-4 feet away from a concrete wall. Stand with the feet shoulder width apart, and knees slightly bent. Grasp a 4-12 lb. medicine ball and place your hands next to the left hip.

Forcefully rotate your hips to the right, throwing the medicine ball against the wall. Allow the hips to rotate and your arms to fully extend. Catch the medicine ball and return to the starting position of the exercise. Do not pause during this exercise but utilize the body’s stretch reflex during this exercise. Repeat the throw for 6-8 repetitions. Repeat the exercise sequence on the opposite side of your body. Create a rhythm with the throwing and catching of the medicine ball.

Chest Pass (Upper Body Power): Stand 6-8 feet away from a concrete wall. Place the feet shoulder width apart, knees slightly bent, and hands grasping a 4-12 lb. medicine ball. Place the medicine ball directly in front of the chest.

Step forward towards the wall with the left foot and forcefully extend both arms throwing the medicine ball against the wall. Maintain an upright torso and extend the arms. Catch the ball off the wall, return to the starting position of the exercise and repeat the exercise stepping forward with the opposite foot. Perform 6-8 repetitions. Keep the torso upright and allow the ball to bounce on the floor before catching it on the return.

To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com