Golf fitness training to improve rotation

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The rotary components of both the backswing and downswing are integral in the executing an efficient golf swing. If an inability exists to properly rotate around a fixed spine angle within either of these phases of the swing, the process of properly sequencing the swing and generating speed into the impact position will most likely be compromised. Such a situation usually leads to a series of compensations in an attempt to overcome these limitations. These compensations more times than none lead to the development of swing faults such as a loss of posture, flat shoulder plane, early extension, or even an over the top move. All of which are detrimental to the development of an effective golf swing.

In order to properly create the rotary components within swing certain levels of mobility, flexibility, stability, strength, and power are required within the body. If any of these aforementioned physical parameters are not developed to the levels required within the golf swing, the most likely outcome will be the swing faults and compensation patterns mentioned previously.

To better understand the physical requirements needed to execute an efficient golf swing, we can turn our attention to the Body-Swing principle. This principle states that in order to execute a biomechanically efficient golf swing where speed is developed and transferred efficiently to the impact position, certain levels of mobility, flexibility, stability, strength, endurance, and muscular power must be present within the body. If the body is lacking in any of the physical components required of the golf swing, the ability to execute a biomechanically efficient golf swing will be limited. The resultant of such a situation is the formation of compensations due to these physical dysfunctions.

Sean Cochran demonstrating the Spider

An example of where physical dysfunction impedes the ability to execute a biomechanically efficient golf swing and the corresponding rotary components of both the backswing and downswing is limited hip or thoracic spine mobility. Both of these joints within the body require a certain level of mobility in order to execute the rotary aspects within the swing. If either of these segments are limited in terms of mobility, the ability to properly rotate around a fixed spine angle and execute a correctly sequenced swing will be impeded.

The example above clearly illustrates how the body plays an integral part in the execution of a biomechanically efficient golf swing and how physical dysfunctions can result in the development of compensations and corresponding swing faults. In order to address physical limitations negatively affecting the rotary aspects of the swing or execution of the golf swing in general, we must first understand what is physically required in terms of mobility and stability for the golf swing.

Reference to the Mobility/Stability Pattern of Human Movement Principle can provide this information as to what is physically required from the body in the execution of the swing. 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.

Utilizing the information provided by the Mobility/Stability Pattern of Human Movement we can see how both the hips and thoracic spine must be mobile in order the execute a biomechanically efficient golf swing which includes the rotary aspects of both the backswing and downswing. Mobility within the body hinges upon the development of specified ranges of motion within the joint structures found within the body segment as well as extensibility (i.e. flexibility) in the soft tissues surrounding these joints.

A very beneficial golf fitness exercise to assist in the development of mobility within the body, especially the hips is Spiders. Spiders are considered a dynamic flexibility exercise utilizing movement to improve joint range of motion and soft tissue extensibility. To perform this dynamic flexibility exercise, position the body in a standard push up position, back flat, feet together, and hands shoulder width apart.

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 your 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. Do not move the position of your hands throughout the exercise, keep a flat back, and do not lift your glutes towards the ceiling.

In order for a biomechanically efficient golf swing to occur where the rotation around a fixed spine angle occurs, certain levels of mobility and stability must be present in the body. This allows the golfer the opportunity to execute a biomechanically efficient swing where a proper impact position is executed. Golf fitness exercises can be very beneficial in developing mobility and stability within the body to achieve this goal. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com .