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:
(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.
(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.
(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