Getting a good golf swing
In order to achieve the best golf swing possible, golfers must work to improve their golf stance and overall posture. This will help promote and facilitate a better golf swing.
Core strength and balance are also critical to work on in order to improve a golf swing, but first an evaluation of one’s golf posture should be assessed. Due to the excessive rotational speed needed in a golf swing, it is essential to have good core strength and stability.
To achieve a good golf posture, first grip the handle of the golf club and bend forward at the hips keeping your spine straight until the club touches the ground. Place your feet shoulder width apart and keep your knees straight.
To check if the spine is straight, either you or a partner can take the golf club and extend it along your back from the middle of the shoulder blades to the tail bone. If the spine is straight, the club should connect with the entire spine down your back.
The last component is to slightly bend the knees. Just unlock them. Don’t do a full squat. Now you’re ready to start swinging.
Here are five exercises to build core strength and stability. The first two exercises specifically focus on stability (i.e, balance). The last three build core strength.
– One Leg Torso Rotations – With correct golf posture, get into your golf position. Arms should be crossed on your chest; stand on one leg. Twist at the waist from right to left without moving your lower body. You’ll be making small rotations from the chest, shoulders and upper body while you look downward. Switch legs. Repeat 10-20 times in each direction.
– Stork Turns – In your golf position with arms crossed on your chest, stand on your left leg and place the heel of your right foot on the back of your left knee. Your right knee should be bent and facing toward the right as much as you are physically able. In this stance, rotate your knee forward and then back to its beginning position. Switch legs. Repeat 10-20 times in each direction.
Another way to challenge your balance is to stand on unstable surfaces while practicing your golf swing. This can be done with a Dyna Disc and/or a half foam roller.
– Supine Double Leg Rotations – Lie on your back with both knees touching and pulled to your chest. Arms should be outstretched from the body with palms on the floor. Move legs from left to right as far as you’re able, keeping the knees together. Repeat 10-20 times in each direction.
– Long Sitting Rotations – Sit on the ground with your legs in front of you and knees slightly bent. Using a 5-10 pound weight in your hands, lean back until your abdominal muscles contract to hold you up from falling backwards. The weight should be a few inches from your chest, as you rotate your upper body from the right to the left as far as you are able. For more difficulty, hold your arms straight out in front of you away from your chest. Repeat 10-20 times.
– Cable Rotations- This exercise is performed on a cable machine. It may be modified with the use of bands at your home. Start with light weights about 20 pounds. Set the cable handle at waist level. Stand about two feet from the machine with your right side to the cable handle, and grab the handle with both hands. Rotate your body exactly as you would in your golf swing from left to right. Change sides. Repeat 10-20 times in each direction.
Key components to a good golf swing are good posture, stability and core strength. Since golf is a rotational sport, golfers need to integrate their core muscles ” stomach, back, buttocks and hips ” to work together as a unit.
Mark Tedsen is the golf fitness instructor for Tahoe Mountain Club (TMC), which is part of Tahoe Mountain Resorts. He is a certified Titleist Fitness Instructor and practices physical therapy, specializing in golf fitness, at The Center for Health and Sports Performance in Truckee. He may be reached at firstname.lastname@example.org.
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