PGATour logo icon
Experience the PGA TOUR like never before on Windows 10 with the official PGA TOUR App!
Get the app

It appears your browser may be outdated. For the best website experience, we recommend updating your browser.   learn more

Photo Gallery

Did you know you can save your preferences across all your digital devices and platforms simply by creating a profile? Would you like to get started?
Not right now
No, never ask again
The Tour Report

April 26 2012

11:19 AM

Golf fitness: Start with the foundation

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
Filed under: