Golf Fitness: Increasing mobility and stability

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The "X" factor in teaching circles is a reference to the creation of separation between the lower and upper body during the backswing. The creation of this separation leads to the opportunity of the golfer to sequence the downswing properly, remove potential swing faults, and increase swing speeds. Unfortunately for many golfers, this is a very difficult component of the golf swing to achieve but one which can be improved through golf fitness training.

Practicing stork turns will allow the golfer to improve mobility and stability, thus creating the "X" factor and allowing the golfer to perform a biomechanically-efficient golf swing.

Prior to the presentation of an exercise to assist in the development of the "X" factor, let us discuss in further detail the development of the "X" factor, a common swing fault associated with an inability to create separation, and the physical components connected with this aspect of the golf swing.

As stated previously, the "X" factor is a reference to the ability of the upper body to turn around a stable lower body. This allows for the creation of an angular differentiation between these two segments of the body. In general the hips will rotate somewhere around 30-45 degrees while the upper body will rotate in a range of 90-120 degrees, creating a differentiation of approximately 45-60 degrees. It is important to note the creation of this separation, or coiling, hinges upon the ability of the golfer to turn the upper body over a stable lower body.

This separation of the lower and upper body is a precursor for speed generation in the downswing. The coiling or development of an "X" factor creates a stretch reflex. This is often referred to as a rubber band effect where energy stored during the backswing is then released during the downswing, thus providing a mechanism for speed generation into the impact position.

Secondly, an inability to create separation between the lower and upper body is connected to a number of swing faults. For example, if the golfer has difficulty rotating the upper body over a stable lower body and creating separation, a common compensation is a lifting of the arms to complete the backswing. This will often times lead to a re-routing of the club and predispose the golfer to an over-the-top move.

At this point we understand the components associated with the creation of the "X" factor, the importance separation plays in the generation of power, and how an inability to turn the upper body over a stable lower body predisposes the golfer to compensations in the golf swing. We can now turn our attention to role the body plays in the development of the "X" factor.

In order to turn the upper body over a stable lower body, certain physical components must be present in the golfer. Certain levels of upper body flexibility, mobility in the torso, and stability in the lower body are required in order to create an "X" factor in the backswing. If any of these physical components are not present within the golfer, the ability to create a coiling action will be impeded.

To better understand the connection between the body and execution of the golf swing we can reference the Body-Swing principle. This principle simply 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.

In order to develop a physical foundation of flexibility, mobility, stability, strength, and power to the biomechanics of the swing, the first step is to determine what joints require mobility, which muscles must be flexible, and what areas of the body need to be stronger. To answer these questions, we can refer to the Mobility/Stability Pattern of Human Movement.

This principle states that 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 as it pertains to efficient human movement and the golf swing 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.

Utilizing the information provided by the Mobility/Stability Pattern of Human Movement we can see certain levels of mobility and stability are required within the body in order to create an "X" factor. A very simple golf fitness exercise to improve mobility and develop separation for the creation of an "X" factor is Stork Turns.

To perform stork turns, stand perpendicular to a wall, post, cable column, or golf club. Position the feet closer than shoulder width apart, the torso relatively upright, and hands on the wall. Hook the right foot behind the knee of the left leg.

Slowly rotate the hips left and right while keeping the shoulders stationary. Increase the speed of the hip rotation as you become comfortable with the exercise. Perform 10-15 repetitions and repeat the exercise with the left foot hooked behind the right knee.

In order for the golfer to create an "X" factor where the upper body turns around a stable lower body, 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 .