More Distance From Golf Fitness

The Foundation of Golf Power: Mobility and Stability

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 power training program. First thing considered is mobility.

Understanding the Mobility-Stability Relationship in Golf

Without adequate mobility in the body’s joints, your muscles will not be able to lengthen or “load the spring” 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 platform in which 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. Developing proper balance and swing consistency requires mastering this mobility-stability relationship throughout your entire kinetic chain.

Gender and Age Differences in Golf Fitness Requirements

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.

Golf Power Training Exercise: Half Kneeling Medicine Ball Slams

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 program. Half kneeling medicine ball 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:

Step-by-Step Exercise Instructions

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. Perform 10-15 repetitions and switch knees and directions of the bounce. This diagonal, rotational pattern mirrors kinematic sequencing for more distance, where the core acts as the engine that transfers energy efficiently from the lower body through the upper body and into the club.

For any questions relating to mobility, stability, and/or power, please email me at [email protected]

Jason Rivkin, ATC, GPS, CGFI-FP1