A POWERFUL SWING
Ideally, in your backswing, you want to wind your upper body over the resistance of your lower body much like pulling a rubber band tight. When you unwind your body, energy will transfer from your lower body to the upper body to create power. Your core muscles protect your spine as this power transfer occurs. “Core” muscles are your abdominal muscles and the muscles surrounding the spine and pelvis. If any of these muscles are tight or weak, they cannot work efficiently in the golf swing which reduces power and distance and increases the risk of injuries. The stronger the connection between your upper and lower body the more power you will have in your swing. This program will help you work on your “core” muscles for a more powerful swing.
THE BASICS
· Warm Up
Always start by warming up your body. Many people mistakenly think stretching is a warm up. You should warm up muscles and joints before you stretch. To increase blood flow, which brings needed oxygen to muscles and joints, you can jog in place, do jumping jacks, or take a brisk walk. Once you are warmed up you can start stretching and performing specific exercises.
· Protect Your Spine
By learning to draw your navel into your spine you will activate your transverse abdominal muscle or the TVA for more stability. Inhale and pull your navel into your spine. Exhale and again try to pull your navel into your spine. As you exhale the diaphragm tightens. Together this increases the pressure in you inner abdominal area and creates a solid block of muscle and organs which builds a strong connection in your core. Maintain this position as you perform your golf specific exercises.
· Frequency
Perform the entire routine 2-3 times a week for optimal results. You can also perform any of these exercises during the day while you take a break from work or daily activities.
THE EXERCISES
1. Hip Flexor Stretch
· Step out with your left foot.
· Bend your left knee and place your hands on your hips.
· Lower your body as you thrust your pelvis towards your front heel.
· Hold your abdominal muscles tight and tilt your pelvis.
· Hold each stretch for approximately 15 seconds.
· Repeat on the other leg.
· Perform 3-4 repetitions on each leg.
| Lower your body as you thrust your pelvis towards your front heel. | |
 |
2. Forward Bend
· Stand with feet shoulder width apart.
· Squat down and place palms on the floor.
· Your knees should go outside your elbows as you squat all the way down to the floor.
· Now straighten your legs.
· Straighten your legs as far as you can.
· Hold this position for approximately 15 seconds.
· Keep working on this exercise until you can get your legs perfectly straight.
· Perform 2-4 repetitions.
| Squat down and place palms on the floor. | Straighten your legs and hold for 15 seconds. |
 |  |
3. Upper Body Turn with Stable Hips
· Hold your arms out away from your body to form the letter “T” (or with elbows up and out and
hands behind your neck) and turn as far to the left as you can and then turn to the right as far
as you can.
· You can also pull your right arm across your chest with left hand as you turn to the left
and then switch arms.
· The main goal for this exercise is to get as much shoulder turn as possible.
· For the most benefit, do the turns while trying to keep your pelvis and hips stable.
· Add speed to the motion while holding your pelvis still to train your “core” muscles for more
power in your golf swing.
· Perform 5-7 repetitions in each direction.
| Hold your arms out away from your body to form the letter “T”. | Turn to the right as far as you can and repeat to the left. |
 |  |
4. Double and Single Leg Squat
· To start, place your feet shoulder width apart.
· Arms extended out in front of you for balance.
· Squat halfway down and hold this position for a moment.
· Stand back up.
· Perform 20 repetitions
· For more advanced players, try single leg squats.
· Start with one leg lifted behind you.
· Arms extended out in front of you for balance
· Squat halfway down and hold this position for a moment.
· Stand back up, repeat on opposite leg.
· Perform 20 repetitions on each leg
| For double leg squats, place feet shoulder width apart and arms extended out in front of you for balance. Squat halfway down and hold this position for a moment. | For single leg squats, lift one behind you and extend arms out for balance. Squat halfway down and hold this position for a moment. Repeat on the opposite leg. |
 |  |
5. Push-ups
· Perform a typical push-up with your elbows pointing out away from your sides to work on your
chest muscles.
· Now perform a push-up with your fingers pointing outwards so that you elbows rub against your
sides.
· This works the back of your arm or triceps muscles.
· Beginners start out on a slight incline such as on a sturdy countertop or desk and work your way
down to the floor as you gain strength and confidence.
· Add speed to the push-off motion enough to have your hands lift off the incline surface or floor to
increase strength and give you more power in your swing.
· Perform 10-15 repetitions with your elbows pointing out then 10-15 repetitions with elbows inwards.
| Perform a typical push-up with your elbows pointing out to the sides to work chest muscles. | Beginners start out on a slight incline such as a sturdy countertop or desk. | Performing push-ups with your elbows tucked into your sides works the back of arms or tricep muscles. |
 |  |  |
COMMIT TO THE PROGRAM
Perform these simple yet effective exercises several times a week to gain strength and add power to your golf swing. Do them before you play or practice as part of your pre-golf game warm up. Performing dynamic movements such as these exercises can dramatically improve your game even if you do not do any other type of golf fitness program.
Alan Smith, owner of Performance Golf Solutions, and creator of the Front 9 - Back 9 Golf Fitness Course program, is a certified Titleist Performance Institute Golf Fitness Instructor, certified Pilates For Golf Coach™ Advanced Instructor, certified Pilates instructor, golf fitness author and trainer. He trains college golf teams, juniors, women and men golfers in Charlotte and Raleigh, North Carolina and Columbia and Myrtle Beach, South Carolina. His website is www.performgolf.com You can reach him at info@performgolf.com or 704-877-9556.
