• Article Series
  • The Phases of the Golf Swing and Exercises for Improvement: Part 2 Cont.

This is part 2 of a 4-part series examining different phases of the golf swing. These phases include the set-up, back swing, transition into the downswing, and weight shift and rotation to impact. Most know that each phase is important into achieving a consistent and powerful golf swing. What this series will provide are simple exercise interventions to make each phase easier for the amateur golfer. Today I will be writing about physical interventions and exercises to make a better back swing.

In my previous post (see previous post), I discussed what makes for a better backswing. Specifically, I discussed proper sequencing in the backswing. We know that to properly sequence the backswing the upper body must rotationally separate from the lower body. This is difficult for many amateur golfers due to physical restrictions and weaknesses in both the upper and lower body. I gave you all some basic exercises to improve the backswing which included open books, clam shells, and bridges. Hopefully you had an opportunity to try those out and make improvements in your range of motion and strength. Today I want to give you more advanced exercises to take your rotational abilities to the next level.

The next 3 exercises will take place in the half kneeling position. In conventional fitness the half kneeling position is often overlooked, but it provides a great way to perform golf specific exercises because it makes it easy to target important muscle groups for the swing. In the half kneeling position, I want your thought to be “tall and tight”. The top of your head should be as close to the ceiling as possible. Focus hard on the core muscle groups. This includes the glute (butt cheek) of the down knee, and the abdominal muscles. Make sure your upper body is not slumped by puffing your chest out.

The three exercises I want you to perform are half kneeling rotations, chops, and lifts. When you are performing half kneeling rotations, focus more on keeping your lower body still and stable, and less on how far your shoulders are turning. I’d rather see you exhibit less shoulder turn with no lower body movement, as opposed to more shoulder turn with some lower body movement. If you focus on contracting your glute and abs, you will be more successful. Executing the half kneeling rotation correctly will make it more likely that you will be able to separate your upper body from your lower body throughout the golf swing.

Proper Half Kneeling Positioning

Proper Half Kneeling Positioning

 

When you are performing half kneeling chops and lifts, make sure the resistance band feels like a moderate resistance level. It is better that you focus on remaining stable rather than pulling and pushing a heavy band or weight. If you don’t have resistance bands at home, then you can simply chop and lift with an object that weighs anywhere from 5-15 lbs. The goal remains the same, keep your body stable! Initially when you chop and lift, do not rotate your shoulders. Nothing should move besides your hands and arms. Once you feel very stable, then you can begin to rotate the shoulders. Make sure shoulder rotation does not cause lower body movement. If it does, then go back to no rotation until you improve your stability. Half kneeling chops and lifts are a great core exercise that will make you more likely to remain stable and in posture throughout the golf swing.

Half-Kneeling Chops with Rotation

Half-Kneeling Chops with Rotation

 

 

Half-Kneeling Lifts

Half-Kneeling Lifts

 

 

 

 

 

 

 

 

Do 2-3 sets of 8-10 reps of each exercise. Perform these exercises as often as you can for 2-3 weeks and you will surely feel more control and mobility in your backswing. In my next post I will talk about what’s physically required to make a good transition into the downswing to set you up for powerful and consistent ball striking. If you have any questions about this or golf fitness in general, please email me directly at [email protected].

Jason Rivkin, BS Athletic Training, CGFI-FL1

Golf Fitness Coach

Download (PDF, 106KB)

Download (PDF, Unknown)

Download (PDF, Unknown)

Leave a Reply

Your email address will not be published. Required fields are marked *

Visit Us On FacebookVisit Us On TwitterVisit Us On LinkedinVisit Us On Google PlusVisit Us On PinterestVisit Us On YoutubeCheck Our Feed