Golf fitness training to remove swing faults

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Swing faults in the form of compensations within the biomechanics of the golf swing are a common thread in many amateurs' golf games. Such compensations as an over-the-top move, scooping, swaying, or sliding inhibit the golfer from executing an efficient golf swing where speed is generated into the impact position and the intended shot pattern is executed. In many cases these compensations patterns are not only a resultant of mechanical inefficiencies within the phases of the swing but also connected to physical dysfunctions within the body.

Execution of an efficient golf swing where each phase of the swing is performed correctly requires certain physical components to be present within the body. These components such as flexibility, mobility, and muscular strength allow for the body to have the opportunity to execute the biomechanics of the golf swing correctly.

Kneeling club rotation

The body-swing principle best explains the physical requirements of the body in the execution of the golf swing. This principle states that in order to execute a biomechanically efficient golf swing where speed is generated and transferred efficiently into the impact position certain levels of muscular flexibility, joint mobility, segmental stabilization, muscular strength, and power are required within the body. If the body is lacking in the aforementioned physical characteristics required of the swing, the ability to perform a biomechanically efficient swing will diminish, and the resultant is the formation of compensations in an attempt to overcome these physical dysfunctions.

A simple example of where physical dysfunction impedes the execution of an efficient golf swing is limited hip mobility. In order to execute a full turn in the backswing a certain degree of internal and external rotation (i.e. hip mobility) is required. If the golfer is lacking in the required levels of internal and external hip rotation to complete the rotary requirements of the backswing, the ability to perform this phase of the swing will be limited. As a result of these hip mobility limitations, the golfer will typically develop compensations within the swing in attempt to overcome these physical dysfunctions and perform a full turn in the backswing. These compensations will typically lead to swing faults such as a sway, a reverse-c position, or over the top move in the downswing.

As we can see from the example above, physical dysfunctions are very detrimental to the golf swing and can easily result in the development of harmful swing faults. In order to develop the required physical parameters required for execution of the swing, we must first understand what areas of the body require mobility, what muscles need to be stable, and which ones flexible.

To understand the physical requirements of the golf swing, we can turn our attention to the Mobility/Stability Pattern of Human Movement. 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 are able to pinpoint what joints require mobility, what muscles must be flexible, and what areas of the body must be strong for execution of an effective golf swing. One segment of the body requiring mobility in the execution of the golf swing is the thoracic spine. The thoracic spine is basically the segment of the spine located between the shoulder blades. This segment of the spine must be mobile in order to execute the rotary components of the swing. If mobility is limited in the thoracic spine the ability to rotate around a fixed spine angle will most likely be impeded.

A very simple golf fitness exercise to improve thoracic spine mobility is kneeling club rotations. To perform this exercise position the lower body in a kneeling position with the right knee in contact with the floor. Grasp a golf club or dowel rod with both hands and extend the arms straight overhead. Position the torso upright with the eyes looking forward.

Slowly rotate the upper body to the right while keeping the arms straight and overhead. Rotate as far as possible the right while keeping the torso upright and arms overhead. Pause slightly at the end point of the rotation and repeat to the left. Alternate rotating left and right for 10 repetitions and repeat the exercise sequence with the left knee in contact with the floor. Keep the arms extended overhead throughout the entire exercise.

Executing of an efficient golf swing where compensations and apparent swing faults are nullified require the development of specific levels of mobility, flexibility, stability, strength, and muscular power within the body. This allows the golfer with the opportunity to execute a biomechanically efficient golf swing where speed is generated and transferred efficiently into the clubhead at the impact position. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com .