How different would your scores be if you could drive 10, 20, or even 30 yards further? When our golfers here at FitGolf Performance Centers set their goals, rarely is additional yardage left out. As a golf fitness coach, I consider many factors before implementing a golf fitness exercise power training program. First thing considered is mobility. Without adequate mobility in the body’s joints, your muscles will not be able to lengthen to the extent which is necessary to create elastic energy to generate power. The more range of motion a golfer is able to obtain, the more power they will be able to generate. However, range of motion is not the only precursor to power. Golfers with great range of motion will only be able to use it to their benefit as long as they have adequate stability in their joints. The body’s joints have an alternating mobility-stability pattern. For example, the joints in the lumbar spine (low back) provide your torso with stability so your mobile joints in the thoracic spine (mid-upper back) have a solid foundation to rotate off of. If stability in your lumbar spine is compromised due to weak “core” musculature, it is impossible to safely and correctly achieve rotation in your thoracic spine, which is crucial to a powerful golf swing. Golf Fitness Exercises can help all of these things.
Golfers of different gender and age usually have issues with mobility, stability, or both. We generally see that men tend to have more issues related to mobility, but adequate stability. On the flip side, women and junior golfers tend to have much better mobility, but less stability. Every individual’s body is unique and it is important to have specific physical issues, whether pertaining to mobility or stability, identified by a golf fitness professional through a comprehensive evaluation and implementation of golf fitness exercises.
Once full joint range of motion and stability of all the body’s joints is established, it is then appropriate to implement power training into your golf fitness exercise program. Half kneeling medicine ball chop slams is a great beginner-intermediate exercise to start out with. This exercise requires a medicine ball and a partner or wall to which you will be bouncing the medicine ball to. Here’s how they are performed:
Start by kneeling on your left knee with your right foot out in front of you. With the medicine ball in your hands, elongate your spine to become as tall as possible and tightly squeeze your left glute and abdominals. From here you are going to use both hands to bring the medicine ball diagonally over your right shoulder. While maintaining balance and a tall posture, bounce the ball across your body with the goal of slamming it to the ceiling or over your partner’s head. It is critical keep your core engaged in order to maintain balance and generate the most power. If you do not have a medicine ball, you can use a 5-10 lb. weight. Just make sure you do not release the weight once you bring in across your body. Perform 5-10 repetitions and switch knees and directions of the bounce or chop.
For any questions relating to mobility, stability, and/or power, please email me at [email protected]