Optimize mechanics and reduce injury potential
NOTE: The health and fitness information contained on this site in these work-outs is not intended to be a substitute for medical advice. Consult your physician before starting this or any other fitness program.
Over the next four weeks I will be demonstrating exercises that strengthen the lower body. A strong lower body is important for providing balance and power throughout the golf swing. Good lower-body flexibility combined with strength provide a strong base and allow you to rotate. I have heard this remark hundreds of times by both professional golfers and amateurs: After beginning a consistent weight-training program, within two weeks they feel more stable over the ball.
We sit on the largest and most powerful muscles in our body, the gluteus muscles.
There are several gluteus muscles that form the major volume of the buttock.
The gluteus consists of coarse muscle fibers that powerfully extend (straightens) the thigh at the hip joint, moves it away from the body and rotates it, as when walking or running. The gluteus also raises the body from a sitting position.
When a baseball player hits a ball with a bat, when a football ball player is blocking another player, and when a basketball player jumps, the power-producing muscle for all these movements is the gluteus muscles. So it is with golf.
The golf swing is a sequential firing of muscles that generates power in the large muscles of the hip and transfers it through the trunk, up to the upper extremities in a synchronous fashion. Several muscles in the lower body work together to rotate the pelvis throughout all phases of the golf swing. Teaching professionals stress the importance of the hips initiating the swing and providing the power to the drive the ball. Strengthening the gluteus and leg muscles can help high handicappers develop proper swing mechanics; low handicappers can optimize performance and prevent injury.
Exercise 1
Wall squat
Begin by leaning up against a wall, feet hip-width apart and far enough forward so that your knees never bend more than 90 degrees, toes slightly turned out. Contract abdominals and slide down the wall until thighs are as close as possible to parallel to the floor. Your buttock should never drop below hip level. Pause at the bottom, tighten your glutes as tight as possible then press through your heels to return to the starting position with out locking your knees.
It is the tightening of the glutes and pushing up through your heels that causes you to recruit the buttock muscles. Think about the muscles as you push up and you will develop what's called a "mind-to-muscles connection." This helps you use the desired muscle more, and develop muscles awareness that later can be used during a lesson with your teaching professional. Be sure to perform this exercise slowly, no jerky or bouncing movements. Begin with 10 reps and build to 25 reps.
Exercise 2
Isometric Wall Squat
This exercise will be felt more in the thighs.
Begin this exercise just like Exercise 1. When you have lowered your buttocks in line with your hips, contract your abs, tighten your glutes, and hold this position as long as you can. Your goal should be to build up to 2 minutes.
Exercise 3
The Stationary Lunge
Begin by standing near something you can hold onto. Position feet so they are far enough apart so that when you drop down into the lunge, your knee always stays directly over the ankle. Try a couple reps just to get your position right. You should always be able to drop your eyes and see your shoe laces throughout this exercise.
With shoulders over the hips and abdominal pulled tight, bend knees so that rear knee nears the floor and front knee is over the ankle. Press through front heel to return to starting position with legs almost straight. Concentrate on your front hip and buttock muscle as you push up through the heel. Do 10 reps on the first leg then repeat on the second leg. Build to 25 reps with perfect form.
Editor's Note: Alison Thietje is the owner and developer of Total Approach Golf systems. She has been in the health and fitness industry for 14 years and a Certified Exercise Specialist for more than 10 years. She is personal trainer to, among others, PGA Tour players Tom Watson, Justin Leonard and Brad Faxon. Her column appears weekly on CNNSI.com
