Exercises to improve the golf swing

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Sean Cochran demonstrates the Spider exercise.

Golf exercises within a golf fitness training program can be very beneficial to the amateur golfer in the development of an effective golf swing. A key component to making advancements within the golf swing is the body-swing connection. The body-swing connection is simply a principle stating that, in order to execute a biomechanically efficient golf swing, certain levels of flexibility, mobility, stability, strength and power are required of the body.

If the body lacks in anyone or a number of the physical components required to execute an efficient golf swing, the development of compensations is likely. Unfortunately, for many amateur players the above situation is a reality, where physical limitations are causing an inability to execute an efficient golf swing and regardless of the amount of practice or instruction, these physical limitations will continue to impede the development of a biomechanically correct swing.

As a result of this common situation for many amateur players, this series of articles is addressing the principles, guidelines, and golf fitness exercises utilized in the development of the body-swing connection. First and foremost, prior to the introduction of golf exercises it is necessary to understand the guidelines surrounding the body-swing connection principle. Touched upon above, a biomechanically efficient golf swing requires certain levels of flexibility, mobility, stability, strength, and power in order to execute correctly. A golfer lacking in any of these physical components will develop compensations within the golf swing referred to as "body faults" in an attempt to overcome these physical dysfunctions.

A golfer can determine if their body entails the required physical parameters to execute an efficient golf swing through review of the mobility/stability pattern of human movement. The mobility/stability pattern of human movement principle states the body, in order to create efficient movement or athletic actions, must operate in an alternating pattern of mobile joints and stable body segments. If this pattern of mobile joints and stable body segments is altered, dysfunction in movement patterns or athletic actions will occur.

Relative to the golf swing, the mobility/stability pattern of human movement allows for the creation and transfer of energy through the kinetic chain from the "feet to fingertips" into the golf club. If the mobility/stability pattern is dysfunctional relative to the golf swing, the development of speed, transfer of this speed to the golf ball, and execution of the golf swing will be hampered. This could lead to the development of compensations within the golf swing.

A joint-by-joint review of the mobility/stability pattern of human movement indicates the following: Ankle -- mobile, knee -- stable, hip -- mobile, sacral/lumbar/pelvic complex -- stable, thoracic spine -- mobile, scapular/thoracic spine -- stable, gleno-humeral joint -- mobile, elbow -- stable, wrist -- mobile as it pertains to efficient human movement.

Understanding the mobility/stability pattern of human movement is pertinent in the development of a golf fitness program. Knowing which joints require mobility and stability lays the frame work for the introduction of golf stretching and strengthening exercises into ones training program. We can see from the above information, not every joint must be mobile (i.e. flexible) and only certain parts of the body must be stable (i.e. strength) in order to execute the golf swing. For this reason the mobility/stability pattern of human movement will act as the "blue print" by which we develop a golf fitness training program.

Once we understand the principles governing a golf fitness program, the next step is a series of physical screens to assess ones individual levels of mobility, flexibility, stability, strength, and power in conjunction with the mobility/stability pattern of human movement. After completing the physical screens implementation of golf fitness, exercises can commence to develop the body-swing connection.

The development of a golf fitness program occurs in three steps. Step number one is the implementation of golf stretching and flexibility exercises. The goal of these exercises is to improve one's mobility. Step number two is the introduction of golf strengthening exercises. Strengthening exercises focus on developing stability within the muscular system specific to the golf swing, and the final step is the inclusion of power exercises.

Referring back to the mobility/stability pattern of human movement we can see the need for mobility within the hips. The hips for many golfers are a "problem" joint causing restrictions in the backswing. A golf fitness exercise we can utilize to address mobility within the hips and add to our golf fitness program is the Spider.

The spider is considered a dynamic flexibility exercises utilizing movement to create improved ranges of motion. Not only does the spider address hip mobility, this exercise will also assist in developing flexibility in the hamstrings, glutes, and lower back.

To perform the Spider, place yourself 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 the 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 of this dynamic flexibility exercise. Remember the importance of the body-swing connection in regards to the development of an efficient golf swing. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com