“Good swing motion results from a chain reaction of good positions. ” – David Leadbetter
Can a more fit body translate to a better, more efficient golf swing and subsequent lower handicap? Fitness experts say “yes”. As we’ve seen in watching the pros in action, what constitutes the “perfect swing” may differ from one individual to another.
Despite the different approaches, there will always be a series of key actions that everyone must execute in order to produce a successful golf swing and ensuing result. Ultimately, it is our physical capabilities that will either limit or enhance our ability to be most effective.
The more you improve your physical abilities, the better chance you have of swinging the club in a proper manner, not only capitalizing on the features of your chosen club as well as your physical attributes.
Some examples include by strengthening the legs, hip, and lower back muscles, you will be able to hold a stable basic stance throughout the entire swing. In addition, by strengthening the muscles involved in the swing, you can move the trunk and arms faster, more forcefully and with a higher degree of coordination.
The result will be an ability to generate greater club head speed, producing greater force on impact and increasing your hitting distance.
On the flip side, many common swing faults are a direct result of either poor swing mechanics or muscle imbalances which force the body to behave in an uncontrolled fashion. In order to achieve an athletic swing where our bodies are free of all wasted motion requires an understanding of where the current faults lie and then taking corrective strategies.
In this section we will focus on the physical challenges we face which cause direct swing faults and their potential physical fixes.
Identify your most common physical faults and let’s see if we can help you identify a solution:
Common Physical Faults
[toggle title=”Inability to transfer weight”]As David Leadbetter says “a correct pivot motion is the life blood of any athletic swing”.
The hip muscles not only initiate movement into the swing but set up the sequence for further motion by additional muscles. Once the weight shifts onto the forward leg, a new axis of rotation is created for the hips and shoulders in force production.
Here is a list of both strength and functional golf exercises to train these muscles as well as help them learn their role in the golf swing.
[/toggle][toggle title=”Inability to clear (rotate) the hips”]Proper rotation of the hips is necessary to ensure a smooth fluid swing. In the absence of early hip rotation, it becomes difficult to create the hip and shoulder rotation needed to create distance off the tee. One of the best exercises you can do is to simulate the feel through a hip rotation exercise with resistance. Follow this golf training exercise to create the muscle feel necessary in the golf swing.
[/toggle][toggle title=”Slicing the ball”]The slice typically occurs when you strike the ball with an open clubface. In order to correct this, you need to bring the clubface back to a square position by fully turning your arms.
A corrective solution will be to focus on strengthening the rotator muscles through medial and lateral rotation.
[/toggle][toggle title=”Early wrist break”]When you break your wrist too early in the swing it is typical to experience a loss of power. In order to maintain a cocked wrist position until the hands approach or extend below the hip level, it is important to build strength in the wrists. Here are a couple of strength exercises for golf for you to practice, then integrate into your routine.
[/toggle][toggle title=”Inability to maintain balance during or after the swing”]Many golfers struggle with balance issues during their swing. Make sure to test yourself for balance during the assessments section to determine if this is an issue for you.
There are two main things at play here. One is a simple balance issue and one is a matter of strengthening of the hip and thigh muscles to create more stability in your stance. The following exercises will help your balance in addition to increasing your strength.
- Delay Squat
- Good Mornings
- Balance exercises
[/toggle][toggle title=”Interrupted rhythm or broken swing”]Generally when you overemphasize a particular body part an interruption in the normal rhythm of the swing is interrupted. You tend to see this with golfers who overemphasize their arms while limiting use of their hips.
By rehearsing the various links within the golf swing a golfer can develop the motion necessary to repeat the swing during game play. Here’s an exercise that will be really beneficial in developing a rhythmic smooth and relaxed golf swing.
[/toggle][toggle title=”Up and down body movement during the swing”]Golfers who have a tendency to straighten the legs during the back swing, yet flex the legs during the downswing show up and down movements. This is more typical of beginners than more advanced golfers. If you display these characteristics in your swing, try the following exercises which will help build more strength and stability in your body to support the movements in your golf swing.
- Delay Squat
- Good Mornings
- Balance exercises
[/toggle][toggle title=”Hooking the ball”]It is common to hook the ball when the left hand overpowers and is dominant over the right side. There also may be excessive inward rotation of the right arm prior to contact. There are both strengthening exercises and function building exercises which can be beneficial. The function related exercises require you to execute wrist action prior to contact which reinforces the natural movement during the swing.
[/toggle][toggle title=”Inability to get much separation between hip and shoulder rotation (X-factor)”]All golfers are aware of the concept of shoulder versus hip rotation and its role in the golf swing. It is this separation that creates torque or coil at the top of the back swing and which then releases the true power in your swing.
There isn’t a golfer alive who doesn’t enjoy this feeling of power as the ball is struck just right. Interestingly, this is an area where upon physical examination of several hundred golfers there is a clear lack of full spinal rotation amongst many golfers.
This is also a physical area where once normal spinal rotation is restored, a new golfer is released and one without back pain. Remember the golf swing puts enormous stress on the spine and if your body is either too tight in the spine or lacks strength and endurance it is an easy place for injuries to occur.
You can see immediate changes in your golf game when you achieve a better separation between hip and shoulder rotation. Here’s how…
[/toggle][toggle title=”Aching lower back muscles after playing a round of golf”]An aching lower back usually corresponds with poor stance, posture, tightness or strength in the “core”.
If your stance and technique have been eliminated as culprits, it is likely muscular strength, endurance and/or flexibility. Retake the test regarding low back flexibility and abdominal strength.
Here are some exercises which can help you reduce fatigue in this area.
[/toggle][toggle title=”Excessive body fatigue”]There are two main reasons why fatigue generally sets in at the end of a round. This includes poor nutrition and/or cardiovascular endurance.
Fatigue can be occurring in certain muscles letting you know they need strengthening, but most times it comes back to cardio endurance and food. While cardio doesn’t play a huge role in a golfer’s performance, it is imperative that a golfer meet the minimum standards for fitness so that it doesn’t adversely affect their game.
There are many foods and especially those acquired at the turn that cause instant fatigue. Most people do not associate the fatigue with what they ate, yet if you go back to when the fatigue sets in; it most assuredly is perfectly timed with a meal they just consumed.
- Take the 12 minute walk/run test. Compare your results with where they should be for your age and gender. If you come up a little short here, make sure you spend more time in the cardio section getting ideas on how to increase your endurance.
- Go to the Nutrition section and compare the foods you normally choose with the foods recommended for golf. Are you selecting high glycemic foods in the middle of your round? If so, switch these choices for a few lower glycemic options and it will make a big difference in your energy levels.
[/toggle][toggle title=”Excessive rolling of the feet”]It is extremely important that your feet provide a solid base of support with which to pivot from. If your feet are excessively rolling to one side, this makes it more difficult to re-transfer the weight to the opposite side.
It also becomes more difficult to maintain a firm axis of rotation. Strengthening the ankles can be of great benefit to you. Try the following exercises as a way to correct this problem.
[/toggle][toggle title=”Falling or leaning backward after the shot (reverse pivot)”]Falling or leaning back is a symptom of a poor transition from backswing to downswing. A poor transition usually occurs when there is inadequate strength or activation of the torso and lower body muscles.
Your legs act as stabilizers during your swing and provide balance and support. Another cause is starting the swing with the arms prior to releasing the hips.
If the weight is not shifted forward onto the front leg, it is difficult to create any force through momentum.
[/toggle][toggle title=”Difficulty maintaining a firm grip upon contact”]Too relaxed or loose in your grip is an instant loss of distance off the tee. If your point of contact on the ball is off only slightly there is a tendency for the clubhead to turn.
So an appropriate amount of firmness must be used as an element of control upon contact with the ball. Strengthening your grip begins with the following exercises.
[/toggle][toggle title=”Pain in the elbow, forearm, lower back, wrists or any other physical injury which prevents you from completing your swing”]It is not any fun to play a round of golf when pain either inhibits your performance or simple pleasure of the game.
Golf injuries are very common and can occur during the round or shortly thereafter. Of course, the types of injuries can vary from low back pain, to elbow and forearm injuries, wrist discomfort or shoulder pain.
It is very important to try and establish the reason for the injury or pain. It can be due to poor swing mechanics, poor posture or muscle imbalances. Short and tight muscles contribute to a host of swing faults.
- Go to the assessments section and get a re-evaluation of any short and tight muscles. Take corrective action with exercises and stretches when you find tight areas. If you understand your physical restrictions, you can manage and prevent future injuries. Remember that when your body has a tight area it is likely to find compensation somewhere else. Get to the root of any restrictions first and foremost.
- Take some time to review the Golf Injuries section. See if you can identify the nature of the injury and begin taking steps to take care of it. This advice should never take the place or advice of a qualified physician.
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