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, 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

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

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

Editor’s note: In 2012, Sean Cochran will be writing a Golf Fitness blog in the TOUR Report. This is the first installment.

The X-Factor is a reference to the separation between the upper and lower body in the backswing. The separation between these two segments of the body creates what is referred to as an “X-Factor Stretch” which becomes a major source of power in the golf swing.

Unfortunately for many golfers the creation of this separation is difficult, thus creating a “power leak” within the swing. One of the common issues behind difficulties in the development of the X-Factor is physical limitations. The physical dysfunctions often associated with an inability to create separation within the golf swing are limited hip mobility, poor segmental stability of the core and deficiencies in thoracic spine mobility.

The implementation of corrective exercises to remove the aforementioned physical dysfunctions can be very beneficial in the development of one’s X-Factor. An ideal golf fitness exercise to address these issues is Torso Backswings. This golf fitness exercise develops the ability of the golfer to dynamically separate the upper and lower body while maintaining a fixed spine angle.

To perform Torso Backswings stand in your 5-iron golf posture with the arms crossed in front of the torso. Begin rotating the shoulders to the top of your backswing while resisting the turn with the hips. Continue to the rotate the shoulders as far as possible without a change in your posture. 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 programs go to http://www.seancochran.com