| One look at Justin Rose and you can tell that this No. 7 world ranked player knows the importance of golf fitness. You can also tell that it is not something he takes lightly, as a matter of fact, it is something that he knows has enabled him to keep playing the game that he loves and keep playing it well. At 27 years of age, Justin has been through more than some of the most senior PGA tour players, mentally and physically, and has continued to impress the golf world with his charisma and charm on and off the golf course. Diagnosed with a bulging disk in his lower back over six years ago, Justin was faced with the fact that the condition of his back could ultimately end his very short lived career. About this time, Justin took up with expert sports injury trainer and physiotherapist, Kam Bhabra. Kam, an expert in sports injury and prevention and decorated with a list of degrees, certifications and honors in the field of sports injury and physical therapy , saw to it that Justin be given the best possible treatment for a bulging disk as well as a plan to prevent further back injury. As a result of this, six years later, Justin is at the top of his game and his back is strong and fit. The type of golf-specific fitness that Justin has incorporated into his daily routine was based on Kam’s program that, in the beginning, involved intense physical therapy in order to prevent surgery. Today his routine consists of total performance training to continue to strengthen the areas around his bulging disk and keep his back in posture perfect-shape. Recently, GFM had the opportunity to interview Justin and Kam and to learn Justin’s daily work-out routine. EXPLAINING KAM’S PRINCIPLES: Before diving into the workout routine with Justin and Kam, GFM sat down with Kam to learn the reasons behind the specific exercises that Justin does and how these can help golfers that suffer from lower back problems like Justin. There are three key principles that Kam has based Justin’s routine around and they are as follows: | ||
| 1) Maintain a perfvect platform: Your platform is how you set-up your swing and the stability in which you have while swinging the club. A proper platform will channel your power and give you control. A proper set up simply means starting your swing in the right place to finish in the right place. In order to have a proper set-up, you need to have the correct posture to create a perfect platform. This will greatly reduce the chances of injuring or re-injuring your back. | ||
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| 2) X-factor principle: The x-factor is defined by how well you keep your hips straight and relaxed (or in a neutral position) in contrast to how you turn your shoulders and upper core during your swing. By keeping your hips straight, and turning with your upper body, you are alleviating any stress or strain on your lower back caused by the power in your swing. | ||
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| 3) A Strong Core: A true core workout is one in which focuses on your center abdominal region, however, it should develop key muscles attached to your hips, pelvis region and your lower back. A strong, solid core results in proper form or posture and reduces your chance of injury. Without proper posture, injury can occur. In Justin’s case, he suffers from an excessive anterior pelvic tilt or protruding backside. This is commonly referred to as the S-Posture (see GFM Jan.08 article on S-posture). Maintaining a strong core for Justin is critical in order to prevent his bulging disk from flaring up. | ||
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| Now that we have the theory behind Justin’s golf-specific workout, let’s take a look at some of the drills that Kam does with Justin and how these enable Justin to manage his injury. These simple moves are something that any golfer can do at home, in the gym or traveling and they are used primarily to strengthen the core muscles in the abdominal region. The following is just one of the work-out routines that Justin and Kam do on a weekly basis, and this one focuses primarily on the core region. | ||
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