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June 1 2012

7:15 PM

Golf Fitness: The downswing

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
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