Dynamic Rotary Exercise for Golf

A fluid, powerful and precise golf swing requires a significant amount of dynamic rotary strength and dynamic rotary flexibility. Notice the emphasis on the words “dynamic” and “rotary.” These are the distinguishing factors between a golf-specific fitness program and a general conditioning routine. For example, a classic “crunch” or sit-up will strengthen you superficial abdominal muscles. However, this type of linear movement has no relationship to any of the important actions of a golf swing. In the same way, a static yoga exercise like the spinal twist will indeed make you flexible. However, the golf swing requires flexibility in motion, which is a combination of flexibility, power and strength. The different phases of the golf swing consist of address, take away, back swing, transition, down swing, contact, and follow through. An efficient golf swing depends on your ability to move through these phases in a correct sequence. By training the body with golf-related movement patterns, this skill can be developed. The following exercises use the upper/lower body separation required for golfers. The equipment needed is inexpensive. Stability Ball Seated Rotation: This exercise forces you to use your important deep core muscles to stabilize your hips on the ball while you use your obliques to rotate the torso. It also uses an interesting visual technique to increase rotary flexibility. If you do not have a stability ball, be sure to use the ball-sizing charts so that you your legs are at a 90-degree angle when seated. As you perform this exercise, imagine that your spine is a barber pole, and that your ribs are spiraling around this straight central axis.

· Sit tall on the stability ball with your feet hip width apart

· Place a thera-band under your left foot. Bend your elbows, and hold the band with both hands. Place your thumbs and the band against your navel.

· Inhale in preparation

· Exhale. Keep your hand in place as you rotate your torso as far to the right as possible. · Inhale. Return to center.

· On your 8th repetition, hold the rotation.

· Take one more inhalation · Exhale as you turn as much as you can.

· Flick your eyes only from left to right, about four times.

· Look with your eyes only as far as you can to the right.

· Inhale again.

· As you exhale, turn as far as you really can to the right

. Return to center and repeat on the other side.

Book: Golf Fitness

This entry was contributed by Lisa Mercer.

This entry was posted on Monday, May 14th, 2007 at 12:34 am and is filed under Food & Nutrition, Fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.