By Sean Cochran, Golf Fitness Execution of a proficient golf swing where speed is generated into the impact position requires precision in the implementation of a series of athletic actions in the correct order by the golfer. If errors occur in the carrying out or sequencing of these athletic actions, compensations will invariably occur. These errors typically manifest themselves in less than optimal ball speeds, issues with the face angle at impact, and swing plane. This information is well known and understood by the majority of professional and amateur players. What is sometimes forgotten or overlooked by many amateur players is the execution of the athletic actions within the golf swing does require a physical foundation. This physical foundation provides the golfer with the opportunity to execute each phase of the swing with optimal levels of efficiency. The physical foundation of the golf swing is predicated on the principle of the body-swing connection. This principle simply states certain levels of mobility, stability, flexibility, strength, endurance, and power are required in order to generate and transfer speed efficiently to the impact position. If the body is lacking in any of the aforementioned physical components the ability to execute the biomechanics of the golf swing can be impeded. That being said, we become fully aware of the need to develop these physical components to a certain level in order to execute a proficient golf swing. The process by which the golfer develops this physical foundation is via a combination of exercises specific to the requirements of the golf swing. Such exercises look to develop the joint mobility, core strength, muscular flexibility, and rotary power components of the kinetic chain (i.e. body) in accordance to the movement patterns associated with the golf swing. The exercise An exercise commonly used to develop hip mobility in accordance to this physical foundation for the golf swing is the Bent Knee Side-to-Side Leg Swing. This is exercise is classified as a dynamic flexibility exercise utilizing range of motion and movement to develop hip and ankle mobility. To perform the Bent Knee Side-to-Side Leg Swing exercise stand 6-10 inches away from a wall, post, or cable column with the feet shoulder width apart, toes pointed directly forward, legs straight, hips facing the wall, and hands planted firmly on the wall at shoulder height. Lift the right 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 left heel firmly planted on the floor. Perform 10-15 swings of the right leg and switch to the left. A physical foundation based upon mobility, flexibility, stability, strength, endurance, and power is imperative in the execution of a proficient golf swing. The process of developing these physical components can be achieved through the utilization of golf fitness exercises on a consistent basis. 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 golf swing equates to speed, and more speed provides the golfer with an opportunity to drive the golf ball farther. The increasing of swings speeds is a combination of the efficiency by which the golfer executes the swing, the ability of the body to generate power, and the matching up the correct equipment to the golfer’s swing characteristics. It is via the integration of these three variables by which swing speeds and driving distances can be increased. That being said, if the desire exists to increase ones swing speeds it will require attention to be paid to by the golfer to these three entities. As noted above, on the physical side of speed development we have what is termed power. Improving the power outputs of the body will provide the golfer with an opportunity to improve their swing speeds simply because the body has the ability to generate more speed within the biomechanics of the golf swing. The simple equation for increasing the power outputs of the body is strength plus speed. The development of both physical entities (i.e. strength and speed) is required in order for the body to generate more power, and the process by which strength and speed is developed is via different types of training. Speed training utilizes exercises commonly referred to as plyometrics to increase the rate (i.e. speed) at which the body generates force. These types of exercises focus on the interaction of the nervous and muscular systems and the rate at which these two systems produce explosive movements. Strength training on the other hand addresses the amount of force the muscular system produces. The greater amount of force the muscles of the body can generate is the foundation by which speed can be enhanced. Strength training creates the foundation for power development whereas speed training enhances the explosiveness of the muscular system. Both are needed to increase the power outputs of the body, but are trained with very different types of exercises. At this point we understand two components to increase the power outputs of the body for the golf swing, strength and speed. We are also aware the exercises and training modalities utilized to develop each of these physical entities is very different. Strength training focuses on force whereas speed addresses explosiveness. On the strength side of this equation golf requires the development of what is termed lower body push, lower body pull, upper body push, and upper body pull strength. Essentially indicating strength training for golf requires attention to the entire body as an integrated unit. The exercise A very good lower body exercise for golf focused on developing push and rotary strength is the Medicine Ball Rotational Squat. 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 the chest. Slowly lower the hips to the floor by bending at the knees. Continue to squat downward until your thighs are parallel to the floor. Pause for one 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 6-15 repetitions of the exercise. Remember increasing power is strength plus speed and we must develop both entities within the 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 Balance is a term frequently mentioned relative to the golf swing. It is recognized as a very important aspect of the swing by instructors and players alike. We are aware as golfers there is a necessity to maintain our balance during the execution of the swing and a loss of balance can be connected to a number of swing faults such as a sway, flat shoulder plane, or slide. Even though we aware of the importance balance plays in the execution of the swing how do we improve it and what does this process entail? To answer this question let us first define balance. According to Michael Clark of the National Academy of Sports Medicine, balance is the ability of the neuromuscular system (nervous and muscular systems) to maintain proper alignment, center of gravity, and coordinate the body during biomechanical movement patterns. Throughout the entire golf swing, it is necessary for the golfer to maintain the proper spine angle, create a weight transfer, generate forces in multiple planes of motion, and coordinate muscular movements. To perform this properly, you must be able to maintain balance of the body as a unit and control your extremities (i.e. arms and legs). Balance in the golf swing becomes a responsibility of both the body and mechanics of your swing working seamlessly together. We can improve one’s balance capacities via a number of different channels, one of which is on the “physical side of the equation”. Over time improvement in your balance will allow your body the ability to maintain the anatomical positions, coordinate movement, and create a weight transfer within the golf swing more efficiently and effectively. The process by which we can improve your balance capacities on the physical side of the equation is via specialized exercises. These types of exercises are based upon the principle of challenging your limits of stability (i.e. balance threshold). Limit of stability is the distance outside your base of support you can go without losing control of your body. For example, if you were to stand with both feet on the floor with your eyes open, this would most likely be very easy to accomplish. Now if you lifted your left foot off the floor and balanced on one leg, this would be more difficult because you are now beginning to challenge the limits of stability of your body. The exercise Through this process of challenging your body’s limits of stability, improvement in your balance capacities will occur. An example of a balance exercise very conducive to the golf swing is Single Leg Address Position Rotations. To perform Single Leg Address Position Rotations place your body in a proper address position, knees flexed slightly, fixed spine angle, and 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. 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 turning of the hips and shoulders around an imaginary axis often referred to as the one’s spine angle are imperative pieces of an efficient backswing, the creation of an “X” factor, and the transitioning into a powerful downswing.

Looking at the golf swings of PGA TOUR professionals we see a nice coiling action in the backswing and great separation between the hips and shoulders. Unfortunately for many amateur golfers the turning of the hips and shoulders can become a very difficult aspect of the golf swing to achieve on a consistent basis.

The result of these struggles with the hip and shoulder turn not only limits the amateur player from generating speed in the golf swing via an “X” factor, but also typically leads to a number of swing faults in an attempt to create this rotation of the hips and shoulders.

Swing faults such as a slide, sway, reverse “c”, or an over-the-top move can be linked to limited hip and shoulder turns. Improvement of the hip and shoulder turn can be a decisive component in the correction of these aforementioned swing faults as well as in the advancement of one’s golf swing.

The process of improving one’s hip and shoulder turn definitively has an instructional piece where the golfer must learned how to turn the hips, shoulders, and create separation between these two parts of the body.

A second component often neglected in the development of a hip and shoulder turn is on the “physical side” of this equation. Both the hip and shoulder are ball and socket joints. These types of joints have the ability to move and rotate through large ranges of motion.

Regardless of how much a golfer practices if limitations exist in terms of mobility in either the hips or shoulders, the ability to create rotation around a fixed spine angle will most likely be limited. Typically the restrictions in the hips and shoulders are connected to the muscles around these joints being “tight.”

The process of improving the mobility in these joints is through the implementation of exercises to increase these joints ranges of motion. This process includes a variety of both static and dynamic exercises.

The exercise

One such exercise often found within such a program is Medicine Ball Rotations. This is a dynamic range of motion exercise focused on the hips typically slotted into one's program after a series of static stretching exercises.

To perform Medicine Ball Rotations, you will require a 6-12 lb. medicine ball. Grasp the medicine ball in front of your torso with elbows bent. Stand with the feet shoulder width apart, knees slightly bent, and eyes looking forward. Rotate the hips, torso, and shoulders to the left. Repeat the rotation to the right. Alternate the rotation 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

By Sean Cochran, Golf Fitness We are all very aware the execution of a proficient golf swing requires the golfer to draw the club through a large range of motion. In order to complete this requirement of the golf swing a certain level of joint mobility and muscular flexibility is required. If the golfer is lacking in either the joint mobility or muscular flexibility needed to draw the club on the intended swing path, we will most likely see some sort of compensation to offset these physical limitations affecting the swing. This situation can be very limiting in terms of development and improvement in the fundamentals of the golf swing. As a result, we as golfers understand the importance of flexibility for golf. Where we commonly get off track relative to swing flexibility is what muscles require flexibility to execute a proficient golf swing. Not every muscle in the body needs to be flexible to execute a proficient swing. To answer this question of muscular flexibility for golf we can turn our attention to the Mobility/Stability Pattern of Human Movement Principle. This principle developed by noted physical therapist Gray Cook explains how efficient athletic movement occurs. An oversimplification of this exercise science principle states the golf swing requires joint mobility in the ankles, hips, thoracic spine (area of spine between shoulder blades), shoulders, and wrists. In order for the aforementioned joints to be mobile, the muscles surrounding each of these joints must be extensible. If “tightness” exists in the muscles surrounding any of these joints, range of motion will most likely be limited, thus adversely affecting the golf swing. Understanding this information provides a blue print for developing swing flexibility. In the most basic of terms, a flexibility program for golf must create extensibility in the musculature surrounding the ankles, hips, thoracic spine, shoulders, and wrists. The hips tend to be a troublesome area for many golfers as it pertains to joint mobility. It is very common to find “tightness” in the muscles surrounding the hips limiting a golfer in the execution of a proficient swing. The exercise A common flexibility exercises used to address the musculature surrounding the hips is the Piriformis Stretch. To perform the Piriformis Stretch 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. 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 perform a series of athletic actions in a very exacting sequence with the correct timing. Very little room for error exists as we can attest to you with the less than optimal shots that occur during a round of golf. Ultimately the majority of golfers would like to see performance gains occur within their game relative to increased driving distance, better iron play, and lower scores. This process of improving ones golf game entails a number of factors including instruction, regular practice sessions, and potentially changes in equipment. An additional aspect to performance training for the game of golf centers upon developing the physical components of the body around the requirements of the swing. Research indicates execution of a proficient swing where minimal compensations occur and speed generation is maximized requires certain levels of joint mobility, muscular flexibility, segmental stability, strength, and power. The development of these aforementioned physical components provides the foundation by which the golfer can execute a proficient swing. On the flip side, if there are any limitations within the aforementioned physical components, the ability to execute a proficient swing will most likely by impeded. As a result of this information, performance training for the game of golf should include time and effort spent on the “physical” side of this equation in the form of golf fitness training. Such training over time can reduce physical limitations affecting your golf swing and provide improvement in such areas an speed generation. An example of this concept at work is segmental stability within the core. The core is a reference to an anatomical area of the body encompassing all the musculature structures from just above the knees to below the chest on the front, sides, and back of the body. Muscle groups such as the abdominals, lower back, glutes, hamstrings, and obliques are found within the core region of the body. If the musculature of the core is weak it will most likely be very difficult for the golfer to maintain many of the postural positions required of the swing, create efficient rotary movement patterns, and generate speed. The exercise An example of a golf specific exercise to develop strength in the core is Physio-Ball Roll Outs ( see the photo above). This is an excellent exercise to strengthen the abdominals, obliques, as well as the musculature of the lower back. To perform Physio-Ball Roll Outs place both fore arms of top of the ball with the elbows directly under your shoulders. Place the knees on a balance pad resting your body weight on the knees and forearms. Slowly roll the elbows forward allowing your upper body and torso to move forward. Roll the elbows outward as far forward as possible. Return the elbows to the starting position of the exercise and repeat for 15-20 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

Speed development in the golf swing is an extremely important goal in the execution of an effective golf swing. Not only is it one of the more important objectives of the golf swing it is definitely one area where most every golfer would like more of it. And rightfully so as more speed equals more distance.

The question to ask is how can we increase speed in the golf swing?

To answer this question we must first take a look at how speed is developed in the golf swing. According to research from the Titleist Performance Institute power (i.e. speed) development within the golf swing is created via four channels.

The first of these channels is angular. Angular is a reference to the ability of the golfer to maintain the hinging of the wrists in the downswing into the impact position. Research indicates the greater “lag” within the downswing results in a more efficient and larger amount of energy transfer into the club at the impact position.

Angular speed development is ultimately contingent upon the efficiency by which the golfer executes the biomechanics of the golf swing: Basically, the greater efficiency within the execution of the golf swing equals more “lag” and increases in angular power.

The second channel of speed development within the golf swing is termed “Vertical”. Vertical power is a reference to the ground reaction forces generated during execution of the swing. An oversimplification of vertical power at work in the golf swing is the “posting action” onto the lead leg during the downswing and impact position.

Throw power is the third channel of speed development within the golf swing and is associated with the ability of the body and its muscular system to work like rubber bands where muscles are stretched and then contracted rapidly to produce high levels of speed.

The final channel of speed development in the swing is rotary power. Rotary power is the ability of the body to generate torque. Torque is basically speed in a rotational movement pattern and is evident in the golf swing in concepts such as the “coiling” and the development of an X-Factor.

We can see from this information four channels exist for the creation and enhancement of power (i.e. speed) within the athletic actions of the golf swing. Research also indicates outside of angular speed, the ability to increase power via these channels has a “physical” and “instructional” piece to the equation: Instructional referring to improving the efficiency by which the body executes the biomechanics of the golf swing. This in turn allows for greater efficiencies to occur within the development and transfer speed.

On the physical side of this equation, we are looking to enhance the power outputs of the muscular system through specialized types of exercises and training programs. This allows the golfer with the potential of the muscular system adding speed to the athletic actions of the golf swing.

An example of an exercise for speed enhancement in the golf swing can be viewed in the video above of the TRX Rip Trainer Straight Arm Rotations. This is a very good example of golf specific power exercise as we are incorporating a rotary movement pattern, initiating the utilization of ground reaction forces within the exercises, and enhancing the “rubber band” effect of within a number of the muscles associated with the golf swing.

Remember four channels exist for speed development exists within the golf swing: angular, vertical, throw, and rotary power.

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

A basic component of a fundamentally sound golf swing is the ability to maintain a fixed spine angle. The spine angle is basically an imaginary axis dissecting the body by which the body rotates around during the execution of the golf swing.

The maintenance of a fixed spine angle provides the golfer with an opportunity to sequence the phases of the swing correctly, keep the club on plane, and generate speed into the impact position.

On the flip side, a number of swing faults are associated with changes in one’s spine angle. Faults such as a flat shoulder plane, an over the top move, and early extensions can be rooted in the inability to maintain a fixed spine angle. That being said we can see the importance a fixed spine angle has relative to the ability to execute a proficient golf swing.

If you are a golfer who is struggling with maintaining a fixed spine angle the process of correction may consist of three separate yet connected entities. First and foremost instruction and practice on the fundamentals of the golf swing will come into play. Changes in equipment may be required. For example, if your club are to long this may force a posture change to occur in the swing. Finally, addressing potential physical dysfunctions impeding your body from placing itself in the correct postural positions required of the swing may be necessary.

Execution of a proficient golf swing where the postural positions required of swing remain intact requires certain physical parameters to be present within the body. If the body is lacking in the required levels of joint mobility, muscular flexibility, strength, and/or power, the ability to execute an efficient golf swing will most likely be hindered.

That being said, looking at maintaining a fixed spine angle from address to the finish position requires a certain level of hip mobility, segmental stability in the core, and thoracic spine mobility. If the golfer is lacking in any of these aforementioned physical components, maintaining the postural positions of the swing may be quite difficult.

The exercise A basic physical component connected to maintaining a fixed spine angle and the postural positions of the swing is hip flexion and extension. Hip flexion and extension is centered upon hip mobility and activation of the core.

A very simple golf fitness exercise to assist in the development of your hip hinge mechanics which includes hip extension is Hip Hinges. To perform this exercise place a club in the middle of the back with the club head resting on the back of your head and grip on the lower back. Position the feet shoulder width apart.

While maintaining a flat back and the club in contact with both the lower back and head slowly hinge at the hips, bend the knees, and lower your free hand to a position slightly below the knees. Pause 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 Swing faults such as a sway, slide, chicken winging, loss of posture, or an over-the-top-move are extremely detrimental in the execution of proficient golf swing as we all know. In addition, the unfortunate result of these compensation patterns are a loss of speed into the impact position, erratic ball striking, and overall inconsistent play. Swing faults can become a very vicious cycle of frustration when the golfer does not see improvement when time is spent practicing and working on the mechanics of the swing. In such situations what the golfer may not realize is the piece of puzzle which may be causing these compensations and corresponding frustration is the body. Execution of a proficient golf swing requires a physical foundation of mobility, flexibility, stability, strength, and power. If the golfer is lacking in any of the aforementioned physical parameters, the ability to execute an efficient golf swing will most likely be hindered. In such situations where the body is the limiting factor in the execution of the golf swing the development of compensation can easily occur in an attempt to overcome these physical dysfunctions affecting the golf swing. In the most basic of terms execution of a proficient swing requires mobility in the ankles, hips, thoracic spine, shoulder, and wrists. In addition to mobility, segmental stability is needed in the lower body, core, and upper body. In general mobility is developed via flexibility training and segmental stability is created through strength training. A common area of weakness for many golfers leading to the development of swing faults is the core. The core is a reference to anatomical area of the body incorporating all of the muscles from just above the knees to below the chest on the front, sides, and back of the body. Muscles groups such as the glutes, abdominals, obliques, and lower back are included in the core. The muscles of the core must be strong in order to create the required level of segmental stability in this area of the body to execute a proficient golf swin g. The exercise An example of a very good core exercise for the golf swing is the Physio-Ball Jack Knife. This exercise develops strength in the abdominals, obliques, and postural muscles of the lower back. To perform the Physio-Ball Jack Knife exercise 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 on 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

The “X Factor” is a term in modern day golf describing the separation between the lower and upper body during the backswing. The X Factor is a major power source and integral in the development of an efficient golf swing. In order to create an effective X Factor in which the body is “loaded” and ready to generate speed into the impact position, certain physical parameters within the body must be present in order to allow this “coiling action” to occur.

What we must recognize as golfers is that in order to execute a proficient golf swing where speed is generated and efficiently transferred to the impact certain physical parameters must be present within the body. If the body is lacking in the required levels of flexibility, mobility, stability, segmental strength, or power, the ability to execute an efficient golf swing will most likely be impeded.

Such situations can lead to the development of compensations due to physical dysfunctions as well as make it difficult for golfers to place the body in positions conducive to the execution of a fundamentally sound golf swing.

If we look at what is physically required to create an X factor we see the golfer requires good lower body stability, mobility in the hips and thoracic spine, and a solid core. A golfer who has this aforementioned list of kinetic chain qualities has the physical foundation to create a solid X Factor.

A very cross-specific golf fitness exercise to assist in the development of the X Factor is Torso Backswings. This is a very good dynamic exercise to train the body how to create separation between the lower and upper body.

The exercise

To perform this golf fitness exercise stand in your five iron golf posture, arms crossed in front of your torso. Begin rotating the shoulders to the top of your backswing while resisting the turn with the hips. Continue to rotate the shoulders as far as possible without a change in your posture. Pause for one second, return to the starting position and repeat for 10-15 repetitions.

To summarize, creating an X Factor requires a physical foundation rooted in lower body stability, hip and thoracic spine mobility, and a strong core. These physical components can be developed via golf fitness training.

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