Golf fitness training for a better golf game

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Golf fitness exercises are a key component to the improvement of any golfer's swing, from PGA TOUR professionals to amateur players. Over the past decade, a shift has occurred in the approach by which improvement within the game of golf occurs. One of the additions to golf swing improvement has been the inclusion of golf fitness training. The goal of such training is the development of the body-swing connection.

The body-swing connection is a principle stating that in order to execute the biomechanics of the golf swing correctly, certain levels of flexibility, mobility, stability, strength, and power are required from the body. If the body is lacking in any one or a number of the aforementioned physical parameters, the ability to execute the golf swing efficiently will be impeded. Research and biomechanical studies on the golf swing support the body-swing connection and the need for the development of flexibility, mobility, stability, strength and power within the muscular system to support the golf swing.

Golfers who lack the required physical parameters associated with the golf swing will typically develop compensations within the swing in an attempt to overcome these physical dysfunctions. Typically these compensations associated with limitations within the body will lead to swing faults. For example, limitations in hip mobility and flexibility will often limit the ability of the golfer to coil correctly in the backswing. This limitation then creates the development of swing faults, such as a loss of posture, hanging back, an over-the-top move in the downswing or swaying into the impact position. All of these take away from the ability to execute shots on the course and generate speed within the swing.

Golfers can improve physical limitations impeding the golf swing through the implementation of golf fitness exercises. Over time, these types of exercises help develop the required levels of mobility, flexibility, stability, strength, and power required for the golf swing, thus limiting the potential for the development of swing faults resulting from physical dysfunctions.

At this point we understand the body-swing connection is based upon the golfer having the required levels of mobility, flexibility, stability, strength and power to execute the biomechanics of the golf swing. The next step in the process of developing the body-swing connection is to determine if an individual golfer has the required physical foundation to execute the athletic actions of the golf swing effectively. To answer this question, we can turn our attention to the mobility/stability pattern of human movement.

The mobility/stability pattern of human movement states in order to create efficient movement or athletic actions, the body 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. As it relates to the golf swing, this principle indicates in order to have the ability to execute each phase of the golf swing efficiently, the mobility/stability pattern of human movement must be intact. If it is not -- and if dysfunction exists within the mobility/stability pattern of human movement -- the athletic actions within the golf swing will be impeded.

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 and the golf swing.

Once a golfer understands the body-swing connection and the guidelines behind this principle, the process of developing a golf fitness program can begin. The first step in this process is a series of physical screens. These assessments will determine the current levels of mobility and stability within the golfer in addition to pointing out any areas needing attention during the development of their golf fitness program.

After completion of these assessments, the development of a golf fitness training program and implementation of golf fitness exercises into this program can begin. A "problem area" for many golfers, in terms of both mobility and stability, is the hips. This is one area of the body that requires both flexibility and strength in order to execute an effective golf swing. A very effective yet simple golf fitness exercise to perform in order to develop strength within the musculature associated with the hips is the Bulgarian Split Squat. This exercise increases muscular strength in the hips, glutes, and lower body.

It is best to begin this exercise using body weight only and then progress to the utilization of external resistance in the form of dumbbells, barbells, or a weighted vest when ready. Begin this exercise by placing the left foot in front of the torso, knee slightly bent, and toes pointed forward. Set the right firmly on top of a step-up box or flat bench. Bend the right knee slightly, setting your body in a traditional lunge position. Clasp the hands behind your head, and set the torso upright with the eyes looking forward.

Set your core by contracting the abdominals, and descend the hips slowly toward the floor, bend both knees to do so. Continue to lower the hips towards the floor until the left thigh is parallel to the floor. Pause for one second and ascend slowly to the starting position of the exercise. Reset the bracing of the core and perform 8-12 repetitions of the exercise. Repeat the exercise sequence with the right leg forward and left foot on the box or bench.

It is important for the golfer to realize the changes that have occurred to swing improvement programs over the past decade and how golf exercises and golf fitness training are an integral component of these programs in this day and age. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com