As we continue with the phases of the golf swing in relation to golf fitness and the body, we move to the downswing. An easy way to think of downswing in relation to the body is it’s the point of transition between collecting energy and extending that energy into the golf ball.

We’ve learned that components like flexibility, balance and power are involved in every phase of the golf swing, some more than others. But one component of the body we have not discussed in depth yet that is an integral part of the downswing, as well as other phases of the golf swing, is muscular strength.

Ordinarily, the word strength and golf are not spoken in the same sentence. The reality, however, is different from what you might think. Research shows golfers achieve a peak muscle activity of 90 percent when driving the golf ball. What that means is the stress placed on the golfer’s body is very high and in order to maintain biomechanical movements involved in the golf swing in an efficient manner in each phase of the swing, the golfer must develop more muscular strength.

Muscular strength is the ability of the body to exert the required levels of force to perform the functional movements in the golf swing. This states it is necessary for the body to elicit the required force to maintain the anatomical postures of the swing. We can see this very often in the transition from the backswing to the downswing, where anatomical postures and positions are lost resulting in changes of the swing plane, losses of power and an overall compensation pattern developing in the golf swing. Seeing it in the downswing and knowing the definition of muscular strength and its effect on the relationship to the golf swing, it’s evident we need to implant a golf fitness exercise geared toward developing muscular strength in the body.

A great total body strength developing exercise for the golf swing is the medicine ball rotational lunge.

To begin the exercise, stand upright grasping a 4-6 pound medicine ball. Hold the ball at chest level with your arms slightly bent. Lift your left leg, bending at both the knee and the hip. Step forward with the left foot approximately three feet, plant left foot firmly on ground with the toe point forward. Slowly lower the hips by bending at the knees. Continue to lower the hips to a 90 degree bend in left knee and hold for one second. In the downward position, rotate your shoulder, arms and torso as far to the right as possible while maintaining the lunge position. Return your chest and shoulder to a facing forward position, return to the starting position of exercise by pushing backward with left leg. Repeat exercise by stepping forward with right leg, rotate shoulder and torso to the left. Alternate lunge and rotations with right and left leg for 10 to 15 repetitions.

This is a great exercise to develop muscular strength specific to the golf swing. Remember the definition of strength in connection to every phase of the golf swing and the visual evidence you see in the downswing when muscular strength is lacking. It’s obvious the body requires strength, especially in the downswing and it’s easy to see how this type of golf fitness exercise can benefit your golf swing.