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Exercise
Room
The Importance
of Maintaining Power in a Golf Swing
If you haven't got a solid base that is strength in your lower back,
hips and pelvis, it is hard to maintain a consistent golf swing with
any power. Instead of rotating at the hips you have a tendency to slide.
The important muscle group here are the gluteus maximus (buttocks).
Example exercise
are below. Stretches should be done before the exercises.
STRETCHES
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Gluteus
Maximus Weak
Sit
on the floor with your right leg out straight in front of you.
Cross your left leg over the right at the knee. Turn to look over
your left shoulder, gently placing tension on the left knee with
your right hand, as your left hand is placed on the floor behind
your left buttock for support. Hold 15 to 20 seconds then release.
Repeat 2 times. Then repeat to other side.
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Quadratus
Lumborum (Tight / Weak)
Standing,
place your right hand on your right hip, and your left hand overhead.
Gently slide your pelvis towards the left side as you ease your
left arm upwards and towards the right. Avoid forward flexion by
keeping your right shoulder above your right knee. Hold for 15 to
20 seconds. Repeat 2 times. Then repeat to other side. |
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Start
Position
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Stretch
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Right
Erector Spinae Tight
Sit in a chair with your feet hip-width apart. Now cross the right
arm over the left at the elbows and bend forward so your chest comes
to your knees, or if you can, between your knees. Place your left
hand at your right toes and grab your left toes with your right
hand. Drop your whole neck and head toward the floor. Hold for 15
to 20 seconds. Release then repeat. Then repeat to other side. |
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Stretch
Position
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STRENGTHENING
EXERCISES
Gluteus
Maximus Weak
Lay face down on the floor with your legs together and a 45 degree bend
in your left knee, with your heal directed at the ceiling. Your toes
should be flexed towards the knee. Your elbows must be bent and hands
placed on the floor under your chin at all times. Contract your left
buttock then with abdominal muscles contracted, gently raise the left
leg 45 degrees from the floor and hold for 5 seconds. Repeat 10 to 12
times, then relax for 60 seconds then repeat the set of 10 to 12 reps
two more times with the 60 second rest between the sets. I.e., 2 sets
of 10 to 12 reps. Note: Keep the left side isolated. Then
repeat to other side.
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Start
position
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Hold
position
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Gluteus
Tight (strengthen Psoas)
Lay on your
back on the floor with your hands palm down on the floor beside your
hips. (E.g.. LEFT to be strengthened). Draw you right heel towards your
buttocks with bent knee and your foot on the floor. Ensure abdominal
muscles are contracted and the lower back remains in contact with the
floor at all times. Raise your left STRAIGHT leg up as far as 90 degrees
(or where comfortable), then lower slowly and controlled without touching
down on the floor until you have done 8 to 10 reps. Release down then
repeat 2 more sets. Then repeat to for the other side.
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Start
position
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leg
up position
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Quadratus
Lumborum... "Hip
Hiking"
Lay down on your back with your feet NO wider than your hips width apart.
Place your arms by your side. With abdominal muscles contracted, and
keeping your legs in the same position, lift your left hip towards your
left armpit and hold for 5 seconds then release. Repeat for 10 to 12
reps for a set. Repeat for 2 sets. Then repeat to other side.
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Start
position
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Hold
position
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Erector
Spinae
Laying face down with both arms outstretched above-head and your forehead
on the floor, keeping your toes on the floor, forehead DOWN, lift the
left arm off the floor as high as you can WITHOUT taking your feet or
forehead off the floor. Hold 15 to 20 seconds. Release then repeat 10
to 12 times per set for 2 sets. Repeat to other side.
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Start
position
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Next
position
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NOTE:These
exercises are general exercises and do not target your individual problem
areas. For more golf tips and advices as well as a complete analysis
of your body and swing plus a personalalised fitness program customised
to suite your individual needs, visit www.getfittogolf.com.au
and become a member. Get Fit to Golf can help fix your swing.
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