Fitness training to improve rotary power in the swing

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Increasing clubhead speed in the swing is one of the most desirable improvements by any golfer, professionals and amateurs alike. The process by which swing speeds can be increased is contingent upon a number of variables one of which is the power outputs of the muscular system. The ability of the body to generate power within the mechanics of the golf swing can directly affect clubhead speed. The implementation of golf fitness programming and exercises focused on improving the strength and power outputs of the body can have a positive effect on swing speeds over time.

A key in the generation of speed in the swing by the body is a base level of stability in certain segments of the body. This allows the golfer to execute the mechanics of the golf swing in an efficient manner which generates high levels of speed into the impact position.

If the golfer is lacking in the minimal levels of strength and stability to execute the golf swing, the ability to generate power will be minimized, and compensations in the swing most likely will occur. Knowing the generation of power requires certain levels of muscular strength and stability in the body, the next step in the increasing of swing speeds via the body is to create an understanding of what muscles and body segments require strength to execute the golf swing.

To answer this question we can turn our attention to the Mobility/Stability Pattern of Human Movement principle. This principle 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. Relative to the golf swing this principle indicates the ability to execute each phase of the golf swing, generate speed, and transfer this speed to the golf club will be impeded if dysfunction exists within the mobility/stability pattern of human movement.

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.

Taking the information gleamed from the Mobility/Stability Pattern of Human Movement we can see certain segments of the body must be stable in order to execute an efficient golf swing. Stability in the body is contingent upon the muscular system having certain levels of strength. Review of the mobility/stability pattern of human movement indicates muscles groups such as the quadriceps, hamstrings, abdominals, obliques, and glutes must have certain levels of strength in order to create a stable body segments to execute an efficient golf swing which generates speed into the impact position.

One segment of the body which requires stability to execute the golf swing and gets quite a lot attention is the core. The core is talked about frequently in the game of golf and is simply a reference to an anatomical area of the body. The core is comprised of all the musculature, neural, and skeletal structures from just above the knees to slightly below the chest. A few of the muscle groups associated with the core are the glutes, abdominals, hamstrings, and obliques.

If we take a look at the core relative to the mobility/stability pattern of human movement we can see the majority of muscular structures associated with the core require strength in order to fulfill the requirements of this body segment being stable during the execution of the swing. Increased levels of muscular strength can be developed through strength training exercises. These types of exercises over time will increase the levels of muscular strength in the core.

A core strength training exercises encompassing a rotary component and thus very specific the requirements of the core in the golf swing is the Cable Lift. This golf exercise develops strength in the entire core region and addresses rotation through development of the obliques.

The exercise

To perform the Cable Lift exercise a cable machine or exercise tubing will be needed. Attach a rope to the cable attachment and lock in the lowest position on the cable column. Grasp the rope with both hands and step 2 to 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.

Brace the core by contracting the abdominals, pull upward on the rope with both arms towards the chest, pause briefly, and rotate the entire torso from the hips in the opposite direction. Allow your head to follow the rotation of the chest. Once completely rotated, press the arms upward above the shoulders. Continue to press upward until the arms are straight. Return to the starting position of the exercise, perform 8-15 repetitions and repeat in the opposite direction.

Increasing rotary power, executing a biomechanically efficient golf swing, and developing higher swing speeds requires certain levels of stability within specific segments of the body. This allows the golfer the opportunity to execute a biomechanically efficient where club head speed is maximized. Golf fitness exercises can be very beneficial in developing stability in the core.

To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com.