Golf exercises to improve your golf swing

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When implemented correctly into a comprehensive game improvement program, golf fitness exercises can increase the effectiveness of your swing. Advancements in biomechanical analysis of the golf swing, in addition to empirical evidence from the development of conditioning programs at the professional level of golf, advocate the need for the golfer to develop a physical foundation to support the golf swing. This physical foundation can be developed through a comprehensive golf fitness program addressing the physical requirements of the swing.

Cable Chops

The development of a physical foundation to support the golf swing is based upon the principle of the body-swing connection. This principle simply states that in order to execute a biomechanically efficient golf swing where speed is generated and transferred efficiently, certain levels of mobility, flexibility, stability, strength, and power are required. If the body is lacking in any of these aforementioned physical components, the ability to execute the golf swing, generate speed, and transfer speed efficiently to the club will be compromised. These compromises typically result in the development of compensations in an attempt to overcome physical dysfunctions limiting the golf swing.

A very simple example of physical dysfunctions resulting in compensations within the golf swing is a postural change. If limitations exist in terms of mobility in the hips or thoracic spine, the ability to maintain the postural positions required within the golf swing will be impeded. This inability to maintain the postural positions of the golf swing often leads to common swing faults such as a flat shoulder plane or over the top move.

The example above provides a simple explanation of how a connection exists between executing a fundamentally sound golf swing and development of physical components within the body. In order for the golfer to create a physical foundation conducive to executing an efficient golf swing and avoid the development of compensations related to the body, a series of principles must first be understood.

Outside of the Body-Swing Connection principle, the Mobility/Stability Pattern of Human Movement is an additionally important training principle for the golfer. The mobility/stability pattern of human movement states that in order to create efficiency in basic movement patterns 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.

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 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.

Understanding the body-swing connection -- in addition to the mobility/stability pattern of human movement -- is necessary during the development and implementation of a golf fitness training program. After a golfer recognizes and understands the importance of these two principles, the development a golf specific fitness program can commence.

As a stated previously, a comprehensive golf fitness program requires the development of a number of physical components within the body. The ideal process of determining which physical components (i.e. mobility, flexibility, stability, strength, power) require attention within the golfer is through an assessment.

An assessment will entail a series of physical screens to determine areas of dysfunction affecting the golf swing. Once a golfer has completed an assessment, the process of building a golf fitness program can begin.

An area of dysfunction for many golfers causing losses in stability and speed development is in the core. The core is simply a reference to an anatomical area of the body comprised of all the musculature from just above the knees to just below the chest. Muscles groups found within the core are the abdominals, glutes, obliques, and muscles of the lower back. These muscles groups as a whole must provide a certain level of stability to maintain the postural requirements in addition to assisting in speed development within the swing.

If the musculature of the core lacks strength or power, the ability to execute the golf swing efficiently in addition to generating speed will be limited. A commonly utilized golf exercise to develop stability in the core is called Standing Cable Chops. This exercise is extremely beneficial in developing the stabilization and rotary components of the core.

To perform the Standing Cable Chops, attach a rope to the cable attachment and lock in the highest position on the cable column. Grasp the rope with both hands and step 2-4 feet away from the weight stack. Extend the arms straight and allow the torso to rotate towards the cable column. Place the feet slightly wider than shoulder width, knees bent, and torso upright.

Begin by bracing the core through the contraction of your abdominals. Pull both arms into the chest and pause slightly. Pause briefly, and rotate the entire torso from the hips up in the opposite direction. Allow your head to follow the rotation of the arms. Once completely rotated, press the arms downward away from the chest. Continue to press the arms downward until the elbows are straight. Pause briefly, pull the arms back into the chest, rotate the entire torso back towards the cable column, and extend the arms back to the starting position of the exercise. Perform 8-15 repetitions and repeat the exercise in the opposite direction. Maintain an upright torso throughout the exercise.

The correction of physical dysfunctions affecting the golf swing as well as performance gains can be achieved with the golf fitness training. In order to execute a biomechanically efficient golf swing, the golfer must recognize the connection between the body and swing. In addition, development of the required levels of mobility, flexibility, stability, strength, and power required of the golf swing can lead to the elimination of swing faults. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com/