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The Tour Report
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October 17 2013

9:58 AM

Fitness: 'Kings' of the swing

Sean Cochran
Activate and strengthen the glutes with these exercises.

By Sean Cochran, Special to PGATOUR.COM

The 'Kings,' why they are important: The "Kings” are a reference to the gluteal region of the body which are comprised of the three superficial muscles (gluteus maximus, gluteus medius and gluteus minimus) and a series of deeper muscles (piriformis, quadratrus femoris, gemellus superior/inferior and obturator internus) These muscles are extremely important in the golf swing as they are significant in the maintenance of the postural positions required of the golf swing, initiation of the downswing, and speed generation into the impact position.

The common problem: All too often the glutes are inhibited, weak, or “turned off”, thus resulting in the body being unable to utilize this group of extremely strong in the execution of the athletic actions of the golf swing.

The solution: In order to rectify a situation where the glutes are “turned off”, a two-step process is required. The first step is to activate the glutes to get them firing and the second step is to strengthen the muscles of the gluteal region.

Exercises:

1. Tennis ball lifts with medicine ball – glute activation

Setup:

• Knees bent, tennis ball positioned on front side of the left hip
• Pull left knee to hip until tennis ball is secured
• Position right foot on top of medicine ball

Action:

• Elevate hips off the floor by pressing the right heel into the medicine ball
• During elevation keep tennis ball pinned in left hip
• Continue to elevate hips upward to position in-line with hips and shoulders
• Return to starting position, perform 10-15 repetitions, and repeat with opposite leg

2. Lateral tubing walks – glute strengthening

Setup:

• Place elastic tubing loop around both legs slightly below the knees
• Stand upright, feet shoulder width apart, torso upright, toes pointed straight
• Press knees outward creating tension in tubing

Action:

• Raise left foot off the floor, step laterally to left, keeping right foot in place
• Step laterally to the left with right foot returning to shoulder width foot position
• Repeat lateral stepping movement to the left for 10-15 repetitions
• Complete the exercise with 10-15 lateral steps to the right

About Sean Cochran, Golf Fitness Trainer: Sean Cochran, one of the most recognized golf fitness instructors in the world today. He travels the Tour regularly working with PGA Professionals, most notably three-time Masters, PGA, and British Open Champion Phil Mickelson. He has been involved in the production of numerous golf fitness videos and authored books including; Performance Golf Fitness, Golf Fitness Over Fifty, and Junior Golf Fitness. He has been a presenter of educational seminars for numerous organizations including the Titleist Performance Institute. To learn more about Sean Cochran Golf Fitness go to seancochran.com

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