By Sean Cochran, Golf Fitness

The reverse spine angle is a common swing fault affecting a number of amateur players in the game of golf. This swing fault is characterized by a backward bend of the upper body during the backswing.

The reverse spine angle makes it very difficult for the golfer to initiate the downswing with the lower body due to the poor postural positioning at the top of the backswing. This typically results in the upper body dominating the downswing thus causing issues with swing path and power outputs. Secondly, a reverse angle swing fault is a primary cause of lower back pain due to the crunch factor created by this compensation pattern on the lower back.

The cause of swing faults in general are a result of biomechanical inefficiencies, improper equipment, and/or physical dysfunctions. On the physical side of this equation, in order to execute each phase of the swing efficiently with the correct timing certain levels of joint mobility, muscular flexibility, segmental stability, and power must be present. If limitations in any of these aforementioned physical parameters exist, the ability to execute a proficient swing may be impeded.

Relative to the reverse spine angle swing fault, physical limitations impeding the golfer to maintain a fixed spine angle due to an inability to create separation between the upper and lower body can be the culprit behind this compensation pattern.

Separation between the upper and lower body allows the golfer’s shoulders to rotate around the spine without going into an excessive backward bend (i.e. reverse spine angle). In order to create this separation, mobility in the hips, thoracic spine (i.e. area of spine between shoulder blades) and stability in the lower body and core are needed.

In situations where physical limitations are impeding the golfer’s ability to create separation it is ideal to implement golf fitness exercises to assist in the correction of physical dysfunctions affecting the swing.

Golf fitness exercises conducive to developing separating between in the upper and lower body in the backswing are the Alternating Arm and Leg Extension, Bent Knee Side-to-Side Leg Swings, and Kettle Bell Swings.

Alternating Arm and Leg Extension (Core Stability): 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.

Simultaneously extend the left arm and right leg. Extend both the arm and leg until completely straight. Hold this position for one second and return to the starting position of the exercise. Repeat the exercise extending the opposite arm and leg. Alternate for 10-15 repetitions.

Bent Knee Side-to-Side Leg Swings (Dynamic Hip Mobility): Stand 6-10 inches away from a wall, post, or cable column with the feet shoulder width apart, toes pointed directly at the wall, legs straight, hips facing the wall, and hands planted firmly on the wall at shoulder height. Lift the left leg off the floor, placing the knee in-line with the left hip.

Begin rotating the right leg in a swinging motion in front of the body. Keep the knee elevated at hip height and swing the leg left and right as far as possible while keeping the right heel firmly planted on the floor. Perform 10-15 swings of the right leg and switch to the right.

Kettle Bell Swings (Lower Body Stability and Power): Stand with feet shoulder width apart, toes pointed forward, knees bent, hips press backwards, arms extended, and both hands grasping the kettle bell slightly in front of your feet.

Swing the kettle bell backwards through your legs by hinging at the hips keeping both arms straight. Forcefully extend the hips and knees driving the kettle bell back through your legs. Continue to extend the legs and hips until your torso is upright and the kettle bell is directly front of your chest with the arms extended. Continue the exercise by bending the knees, hinging the hips, and returning the kettle bell in a swinging action back through the both legs. Repeat the swing of the kettle bell for 6-10 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

Swing faults or compensation patterns within the mechanics of the golf swing are a common problem area for many players. Generally speaking, swing faults are a result of issues pertaining to improper swing mechanics, physical dysfunctions within the body, or improper equipment.

For example, a very common swing fault for the higher handicapper is the over-the-top move. The over-the-top move is a situation where the upper body dominates the downswing resulting in a change to an out-to-in swing path typically causing a slice or pull.

Assuming equipment is not an issue, dissecting this swing fault to a greater degree we could discern the root of such a compensation may be a result of mechanical inefficiencies where the golfer is not sequencing the downswing correctly, or possibly the golfer is unable to initiate the downswing with the lower body due to physical limitations.

What this example begins to point out is the interconnection between the body and execution of the golf swing. In order to execute a proficient golf swing where each phase of the swing is performed correctly, certain levels of joint mobility, muscular flexibility, segmental stability, strength, and power are needed.

If the body is limited in any of these aforementioned physical parameters, the ability to execute an efficient golf swing may be limited resulting in the development of compensation patterns to overcome these physical limitations impeding the golf swing.

That being said, when looking at a swing faults it is important to take a look at both the mechanics of the swing and the body. Taking this approach and returning to the over-the-move swing fault, execution of a proficient golf swing where the lower body leads in the downswing requires certain levels of joint mobility in the hips, thoracic spine (i.e. area of spine between the shoulder blades), and segmental stability (strength) within the core.

If the body is lacking in any of these physical components it can very easily lead to a tendency by the golfer to lead the downswing with the upper body. In such a situation where limitations in the hips, thoracic spine, or core are impeding the golf swing, it is ideal to implement corrective exercises to improve the physical dysfunctions affecting the golf swing.

Three very good golf fitness exercises to utilize in a situation where limitations exist in the hips, thoracic spine, and core are as follows:

Piriformis Stretch (Hip Mobility) Lay on the floor, knees bent at 90 degrees, feet flat on the floor. Slowly place the outside of your right ankle on the thigh of the left leg. Grasp the right ankle with your left hand and place the right hand on the inside of the right knee.

Elevate the left leg to a position where the lower leg is parallel to the floor and the knee is bent at 90 degrees. If an additional stretch is required, simultaneously pull with the left hand and press with the right hand until a stretch is felt. Hold the stretch for 30 seconds and repeat with the opposite leg. Maintain a 90-degree bend in the knee when elevating the leg.

Thoracic Spine Foam Roll (Thoracic Spine Mobility) Lay flat on your back, knees slightly closer than shoulder width, hands clasped behind your head, elbows next to the ears, and shoulders placed on the foam roll.

Slowly roll the foam roll down the upper back. Continue to roll until you reach the mid-point of the back. Reverse the exercise and roll upward to the shoulders. Alternate back and forth 3-5 times. Keep the elbows next to your ears, and focus on the upper back throughout the entire exercise.

Physio-Ball Table Top (Core Stability) Place the head and shoulders on top of the ball with feet shoulder width apart on the floor. Elevate the hips to a position horizontally in line with your knees and shoulders. Place your hands on both hips.

Extend the lower right leg outward from the knee. Continue to extend the lower leg until it is straight. Hold the extended position of the right leg for one second and return to your starting position. Repeat the exercise with the opposite leg. Alternate back and forth for 10-15 repetitions and keep the hips elevated throughout the entire exercise.

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

Mobility and flexibility are terms associated with the execution of an efficient golf swing. We are well aware the modern day swing requires the golfer to draw the club through a large range of motion during the backswing, downswing, and into the finish position.

In order for the golfer to achieve this requirement of the golf swing, certain levels of joint mobility and muscular flexibility are needed within the body. If the golfer is lacking these physical components, the ability to execute a proficient golf swing can easily be limited thus resulting in the development of compensation patterns in order to overcome these physical limitations.

A biomechanical analysis of the golf swing indicates certain segments (i.e. joints) of the body must be mobile in order execute a proficient golf swing. In general, the ankle, hips, thoracic spine (area between the shoulder blades), shoulder, and wrist require operation through a large range of motion to execute the athletic actions associated with the golf swing.

Two very common areas of limited mobility affecting the golf swing are the hips and thoracic spine. Both of these segments of the body are integral in executing the rotary components in the backswing and downswing. That being said, limitations in either the hips or thoracic spine can easily limit a golfer’s ability to efficiently rotate.

Two very good golf fitness exercises to assist in developing mobility in the hips and thoracic spine are Stork Turns and Kneeling Club Rotations. Stork turns are a dynamic mobility exercise addressing the hips where as Kneeling Club Rotations focus on the rotary aspects of the thoracic spine.

Stork Turns (Hip Mobility and Separation) stand perpendicular to a wall, post, cable column, or golf club, feet closer than shoulder width, torso upright, and hands on wall. Hook the right foot behind the knee of the left leg.

Slowly rotate the hips left and right while keeping the shoulders parallel. Increase the speed of the hip rotation as you become comfortable with the exercise. Perform 10-15 repetitions and repeat the exercise with the left foot hooked behind the right knee. Keep your foot planted firmly on the floor and shoulders stationary throughout the entire exercise.

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 and repeat the exercise sequence with the left knee in contact with the floor. Keep the arms extended overhead throughout the entire exercise.

Segmental mobility is a key component in the execution of a proficient 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 Mobility and Stability are two key components in the execution of an efficient golf swing. The modern day golf swing requires the body move through a large range of motion requiring joint mobility and muscular flexibility. In addition, maintaining a fixed spine, and generating power necessitates strength from certain muscles and parts of the body. All in all the combination of these two components (mobility and stability) provide the physical foundation for the execution of an efficient golf swing. Two segments of the body requiring mobility and stability in the execution of the swing are the hips and core. Mobility in the hips is crucial in order to execute the rotary components in both the backswing and downswing. Limitations in the hips can result in the inability of the golfer to properly rotate in the swing leading to a number of swing faults such as a slide, sway, or reverse C. Secondly, the core which is simply a reference to the anatomical area of the body from just above the knees to slightly below the chest including muscle groups such as the obliques, abdominals, glutes, and muscles of the lower back must be strong (i.e. stable). The stability provided by the core allows the golfer to maintain the postural positions required of the swing and generate rotary power. Limited strength in the core can cause limitations in terms of power generation and an inability to rotate around a fixed spine angle, again leading to swing faults such as an over-the-top move or early extension. The Piriformis Stretch, Kneeling Hip Flexor Stretch, and Rip Trainer Low Strikes are examples of three golf fitness exercises conducive to developing mobility in the hips and strengthening the core. Listed below are descriptions of each of these exercises to be utilized within a golfer’s training program. Piriformis Stretch (Hip Mobility): Lay on the floor, knees bent at 90 degrees, feet flat on the floor. Slowly place the outside of your right ankle on the thigh of the left leg. Grasp the right ankle with your left hand and place the right hand on the inside of the right knee. Elevate the left leg to a position where the lower leg is parallel to the floor and the knee is bent at 90 degrees. If an additional stretch is required, simultaneously pull with the left hand and press with the right hand until a stretch is felt. Hold the stretch for 30 seconds and repeat with the opposite leg. Maintain a 90-degree bend in the knee when elevating the leg. Kneeling Hip Flexor Stretch (Hip Mobility): Kneel with the right knee in contact with the floor. Place your hands on your hips, and bend the left knee at 90 degrees. Begin by pressing the hips forward, allowing your left knee to bend. Continue pressing forward until a stretch is felt in the right hip. Once a stretch is felt in the right hip, extend the right arm overhead, and bend the torso to the left. Hold the stretch for 30 seconds and repeat with the opposite leg. Rip Trainer Low Strikes (Core Strength): Securely attach the TRX Rip Trainer at shoulder height and step away from the attachment point 3-4 feet. Grasp the Rip Trainer and position the end of the handle securely in the middle of your torso with the right hand. Position the feet shoulder width apart, knees slightly bent, and hinge at the hips. Place your left hand in an under hand grip on the middle of the Rip Trainer handle.  Rotate to the top of the backswing keeping the Rip Trainer fixed to the torso and aggressively rotate to your impact position. Return to the top of the backswing and repeat the movement pattern. Perform 10-15 repetitions of the exercise and repeat the exercise in the opposite body position and sequence. The utilization of these types of exercises over time can develop hip mobility and core strength conducive to the execution of a proficient 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 Coiling can be described as the resistance created from the turning of the upper body to a greater degree than the lower body in the backswing. The coiling action creates an immense amount of elastic energy which can be translated into power during the downswing. This action is often referred to as the X-factor. In order to create an X-factor a number of physical components are required. A stable lower body is needed. This creates the platform by which the upper body rotates. Mobility in the hips and flexibility in segments of the upper body are a requirement for the rotational components of the X-factor. Generally speaking the more stable the lower body and the greater flexibility in the upper body the more coiling the golfer can create. Golf fitness training and exercises can assist in developing these physical components necessary for the coiling action of the golf swing. Dissecting the requirements of this action the development of lower body strength, hip mobility, and upper body flexibility will greatly enhance the ability to create an X-factor. Looking at golf fitness exercises conducive to developing these physical components a Goblet Squat for the lower body strength/stability, Spiders to develop dynamic hip mobility, and Kneeling Club Rotations to focus on upper body flexibility could very much enhance the coiling action in the golf swing. Golf Fitness Exercises: Goblet Squat: (Lower body strength/stability) Grasp a dumbbell with both hands in front the chest. Rest the dumbbell in the palms of both hands, and elbows pointing down. Place the feet slightly wider than shoulder width apart, toes pointed outward at 45 degrees, and heels on the floor. Maintain an upright torso with the eyes looking forward, and arms extended straight. Slowly lower the hips while keeping the torso upright by bending the knees. Continue to squat downward until the thighs are parallel to the floor. Pause for one second, return to the starting position of the exercise, and repeat for 8-15 repetitions. Spiders: (Hip mobility) Position the body 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 10-15 repetitions. Kneeling Club Rotations: (Upper body flexibility/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 and repeat the exercise sequence with the left knee in contact with the floor. Improving one’s lower body stability and upper body flexibility allows for more coiling in the golf swing. The development and enhancement of these physical components can occur via golf fitness training and exercises. 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 downswing is the phase within the swing where the generation of force is created in the lower body and then transitioned up through the body into the impact position. In order for maximum force generation to occur and transfer efficiently into the impact position it is imperative for the golfer to keep the sequencing of the swing intact. A number of physical components are necessary in order for the sequencing of the swing in the downswing to occur efficiently. For example: Balance is a key component as weight shift is integral at this point in the swing; lower body strength is needed to initiate the downswing with the lower half; and core stability to maintain the golfer’s postural positions. Golf fitness training can both develop and enhance these physical components of the downswing thus allowing for greater efficiency and execution. We could utilize Single Leg Address Positions Rotations to improve the golfer’s balance capacities, a Jefferson Squat to increase lower body strength, and Tubing Rotations for core stability. EXERCISES Single Leg Address Rotations (Improve Balance): Place the body in a proper address position, knees slightly bent, fixed spine angle, arms crossed over your chest. Raise the right foot slightly off the floor while maintaining your address position and fixed spine angle. Begin to slowly rotate your shoulders to the right to the point of a complete shoulder turn. Return to the starting position of the exercise and repeat for 10-15 repetitions maintaining balance on the left foot. Repeat the exercise balancing on the left foot. Jefferson Squat (Increase Lower Body Strength): Grasp a dumbbell with both hands in front the hips. Extend the arms straight, place the feet slightly wider than shoulder width apart, toes pointed outward at 45 degrees, and heels on the floor. Maintain an upright torso with the eyes looking forward, and arms extended straight. Slowly lower the hips while keeping the torso upright by bending the knees. Continue to squat downward until the thighs are parallel to the floor. Pause for one second, return to the starting position of the exercise, and repeat for 8-15 repetitions. Click for image Tubing Rotations (Develop Core Stability & Rotary Strength): Grasp handles of tubing slightly above the hips. Place feet slightly wider than shoulder width, knees bent, and torso upright. Step away from the tubing attachment 2 to 4 feet to create tension. Allow the handle to shift to the side of your body when stepping away from the tubing attachment. Rotate hips and shoulders in the opposite direction of the tubing attachment, pulling the arms across the front of your body. Continue to rotate the hips and torso until the shoulders are completely rotated in the opposite direction, and your hands are on the opposite side of your body. Return to the starting position and repeat for 6-10 repetitions. Perform the exercise sequence in the opposite direction. The combination of these three golf fitness exercises over a period of time will increase your balance capacities, lower body strength, and core stability in accordance to the physical requirements of 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 The shoulder turn is an integral part of the golf swing as it pertains to the generation of power, creating efficiency in the transfer of speed to the impact position, and in the development of an efficient kinematic sequence. We also know if the golfer is lacking a good shoulder turn a number of swing faults will most likely occur as it relates to the swing plane due to changes in posture, poor sequencing, or compensatory patterning. Outside of instruction, what the golfer must recognize is the shoulder turn requires certain levels of joint mobility, muscular flexibility, and segmental stability in order to execute in an efficient manner. Specifically, good hip mobility, thoracic spine mobility, flexibility in the muscles surrounding the hips and a strong core are needed to execute the shoulder turn. The process of developing the aforementioned physical components can occur via golf fitness training. For example, if a golfer was lacking in both hip and thoracic spine mobility we could utilize Windshield Wipers, and Kneeling Club Rotations to improve these two physical components. On the other hand, if core strength was the culprit of a poor shoulder turn we could look to Kneeling Chops as a way to improve the golfer’s core strength. EXERCISES Windshield Wipers (to improve hip mobility): Position yourself on the floor, back flat, knees bent at 90 degrees, hands between both knees, feettogether, 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 (to improve thoracic spine mobility): Begin this exercise by positioning 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 and repeat the exercise with the left knee on the floor in a lunge position. Kneeling Cable Chops (to improve core strength): Begin this exercise by attaching a bar or rope to a cable attachment and lock in the highest position of the cable column. Position yourself in a kneeling position 2-3 feet away from the machine with the left leg forward and perpendicular to the cable machine. Grasp the bar with the left hand at the top of the bar with the thumb pointing down and position the right hand at opposite end of the bar. Maintain an upright torso position with the eyes looking forward. Begin the exercise by pulling the left hand to your left shoulder allowing the right arm to extend in front of you. Pause briefly  and then simultaneously push the left hand toward the floor in front of your torso as the right hand moves upward to the right shoulder. Pause at this end position, reverse the sequence of movements returning to the starting position of the exercise and repeat for 8-15 repetitions. Repeat the exercise with the right leg forward in a kneeling position and right hand at the top of the bar or rope. Over time the inclusion of these types of exercises will improve hip mobility, core strength, and thoracic spine mobility,  allowing the golfer to swing with a good shoulder turn. 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 over-the-top swing fault is perhaps the most common swing fault among amateur players. According to studies from the Titleist Performance Institute, 43.5 percent of players possess this swing fault. The over-top-move typically results in a loss of speed, difficulties in controlling ball flight, the creation of too much spin, and problems with the clubface angle at impact. The over-top-move is typically the result of overuse or upper body dominance by the golfer during the downswing. The result of this compensation is the club moving outside the intended swing plane and approaching the ball in an “out-to-in motion.” The over-the-top swing fault can be caused by a number of issues related to equipment, swing mechanics and the body. On the mechanical side of this swing fault, a weak grip at address, an open clubface in the backswing, poor posture at address, or a reverse spine angle action can result in an over-the-top move in the downswing. Physically, if the player is unable to create separation between the lower and upper body, initiate the downswing with the lower body, maintain the proper postural positions during the swing, or institute a proper weight shift the development of an over-the-top move can occur. As we become aware of the causes of the over-the-top swing fault we recognize there is a physical and mechanical component required to fix this swing fault. On the mechanical side, it is imperative that a golfer develop an efficient kinematic sequence where the downswing is initiated by the lower body and the club moves on an in-to-out swing plane. Physically, the golfer must have the ability to create separation between the upper and lower body. This separation allows the golfer to begin the downswing with the lower body and create an X-factor. The creation of this separation requires good hip mobility, core stability, and thoracic spine mobility. The exercise A very good golf fitness exercise to assist in the development of this separation required in the correction of the over-top-move is the medicine ball rotational squat. This exercise assists in the development of segmental stability in the lower body and core in addition to the requirement of good hip mobility to execute. To perform the medicine ball rotational squat, grasp a medicine ball with both hands. Place your feet shoulder width apart, body upright, and hands in front of chest. Slowly lower the hips to floor by bending at the knees. Continue to squat downward until your thighs are parallel to the floor. Pause for 1 second and slowly extend the legs. Simultaneously rotate the hips, torso, and shoulders to your right. Continue to rotate and extend the legs until standing upright. Pivot on the ball of your left foot during the rotation. Return to the starting position of the exercise, and repeat rotating towards the left. Perform 6 to 15 repetitions of the exercise. 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 An integral component in the golf swing is the development of speed into the impact position. In order for the golfer to achieve maximum speed generation in the golf swing a number of components must be present. First and foremost execution of the biomechanics of the swing must be refined. This allows for each phase of the swing to be performed in the correct sequence with precise timing. Developing this efficiency within the swing allows the golfer to develop and transfer speed in a very efficient manner to the impact position. Secondly, equipment will be a determining factor in speed development. Matching the correct equipment for optimal launch characteristics will inevitably affect swing speeds and ball speeds. Thus allowing for the golfer to maximize the speed they generate in the swing. The final component of speed generation is the body. In order to execute the golf swing in an efficient manner, the body must have the required levels of joint mobility, segmental stability, muscular flexibility, strength, and power. If the body is lacking in any of the aforementioned physical components, the ability to execute the biomechanics of the swing will most likely be hindered, thus resulting in an inability to achieve maximum speed development. For example, in the downswing speed generation is initiated by the lower body via ground reaction forces. The speed initially generated by the lower body is transferred to the hips and core as the swing progresses. Additional speed is then added by the core and again transferred to the upper body. This process of speed addition and transfer continues to the club at the impact position. If the golfer has physical limitations, the ability to both generate and transfer speed becomes limited. This results in what is termed “energy leaks” within the biomechanics of the swing. To limit “energy links,” develop the required physical parameters for the golf swing, and maximize speed generation on the physical side of the equation, the golfer can implement a series of golf specific fitness exercises. Such exercises develop the body around the requirements of the golf swing. An example of a golf specific fitness exercise is Rip Trainer Impacts. This is a very conducive exercise for the golf swing as it is very cross-specific to the movement patterns of the swing. In addition this exercise develops the strength and power components of the kinetic chain (i.e. body). 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 golf swing is often classified as rotary orientated athletic action where the individual generates speed in rotary movement patterns. Achievement of the rotary movement patterns of the golf swing does require the golfer to maintain specific postural positions and initiate movement patterns in an exacting sequence with the correct timing. That being said, in order to execute the rotary actions of the golf swing successfully, not only is a fundamentally sound golf swing required, the golfer also needs a body encompassing the required levels of joint mobility, muscular flexibility, segmental stability, strength, and power to execute each phase of the swing efficiently. If the golfer is lacking in the required levels of the aforementioned physical parameters, the ability to execute the rotary actions of the golf swing will most likely be limited. Such limitations can often lead to diminished levels of speed generation and the development of compensation patterns. To counteract the potential for such limitations and develop a body without physical dysfunctions affecting the golf swing, one can look to implement corrective exercises to develop one’s body around the physical requirements of the golf swing. The first step in this process is to understand what is required of the body in terms of joint mobility, muscular flexibility, and segmental stability in the execution of the golf swing. To answer this question we can turn our attention the Mobility/Stability Pattern of Human Movement. This principle states efficient movement of the body occurs in an alternating pattern of mobile joints and stable body segments. If this pattern of mobile joints and stable body segments is altered, dysfunction in movement patterns will occur, and compensation in these movement patterns will be the result. Listed below is a joint-by-joint view of this pattern within the human body. Foot – stable, Ankle – mobile, Knee – stable, Hip – mobile, Pelvis/Sacral/Lumbar Spine – stable, Thoracic Spine – mobile, Scapular – stable, Shoulder – mobile, Elbow – stable, Wrist – mobile As you can see from the above information the human body from “feet to fingertips” operates in an alternating pattern of a mobile joint followed by a stable joint. It is obvious joints such as the elbow and knee are not rod-like pieces of iron that do not flex or extend, but rather these joints are stable in terms of limited degrees of motion. For example, the knee joint does not rotate in 360 degrees of motion as does the hip or shoulder, rather it operates essentially in one plane of motion flexing and extending. As a result this joint is considered a stable joint where as the hips, shoulder, ankle, and wrist require large ranges of motion for human movement and the golf swing to occur efficiently. Once we are aware of how the body operates, we can begin to develop the body around the requirements of the golf swing. Looking at the rotary actions of the golf swing and the mobility/stability pattern of human movement, we can see the need for the hips to be mobile. Mobility in the hips is an integral part of rotating around a fixed spine angle. Any limitations in hip mobility can drastically limit the golfer in achieving this rotary action within the swing. The exercise A very good exercise to develop hip mobility is Medicine Ball Rotations. This exercise is classified as a dynamic flexibility exercise utilizing dynamic movement patterns to develop hip mobility. To perform Medicine Ball Rotations grasp a 3-6 lb. medicine ball with both hands in front of your torso with the elbows bents. Stand with the feet shoulder width apart, knees slightly bent, and eyes looking forward. Rotate the hips, torso, and shoulders to the left. Rotation as far as possible to the left, pause briefly at your end range of motion and repeat the movement pattern to the right. Alternate the rotations left and right for 8-15 repetitions. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com