Instruction
How to increase distance with core conditioning
In this second installment on golf fitness, I want to discuss the importance of a golfer’s core muscles. We started out with building a strong address position by engaging the quads and hamstrings, gluteus muscles and the core and primarily the lumbar area in the last article dealing with the deadlift. Now we are going to look at the internal and external obliques (the side muscles of the abdominal) to see the importance of these muscles and how we can strengthen these muscles to create compression.
There is a common phrase among amateur golfers: “hit down on it.” We see it when the tour pros play and hear it from teaching professionals, and entire books have been written about it. But hitting down on the ball is not something that you can do if your body can’t maintain forward flexion at impact. To be able to do this movement, your core, mainly your internal and external oblique, must be strong enough to maintain not only your spine angle through the swing, but more importantly increase activation at impact to maintain forward flexion.
The core muscles refer to the midsection of the body that is commonly known the “center” or “power zone.” Through ground-based movements, the core transfers power to the extremities. It is the cornerstone for all athletic movements. When these muscles are weak, golfers will typically be presented with problems in the lower back as well as hips because of the repetitive external and internal rotation that’s involved with the golf swing. This is also the reason why most golfers will come up at impact.
The graph is the sequence of the golf swing of an actual player in motion. “1” is the address position, “2” is the top of the swing and “3” is impact. It corresponds with the photo of the golfer below.
To help validate this, I will refer to a study called “Golf Swing: Core Muscle Activation” that was compiled and printed in the Journal of Strength and Conditioning in Oct. 2013. This was an article that considered 150 articles dealing with the muscles involved in the golf swing and was reduced to 16 articles that dealt primarily with the core muscles in the different phases of the golf swing. The goal of this study was to evaluate the information and look at the different core muscles and core muscle groups and how they were used within each phase of the golf swing.
When we look at the golf swing, there are two types of swings that have occurred over time. The first is the classic swing, in which rotation of both the upper trunk and the pelvis in the backswing was utilized to increase club head speed. The second, the modern swing, emphasizes what is known as “X factor.” A golfer’s shoulders are turned away from the hips in relation to the target. It is a more powerful swing, and has pretty much replaced the “classic” swing.
The ideal kinematic sequence of an efficient downswing is initiated by the pelvis rotation followed by the upper body, arms and then the club head. Because the pelvis initiates the start of the downswing, it is important that the muscles of the pelvis are conditioned. When we look at the pelvis muscles, the internal and external oblique, transverse and rectus abdominal fall under the core muscle group.
During a golf swing, the pelvic core muscles are activated throughout the four stages of the golf swing (backswing, downswing, impact and follow-through). Of the four stages, the downswing is considered the most important component and can even predict the outcome of the swing. The primary initiator of the downswing falls within the pelvic region and they are the oblique group. The remaining muscles within the pelvic core group become supporters. Even though all of the core muscles are active during the downswing, the obliques are engaged the most within the downswing and are more active during impact than any other part of the golf swing according to studies.
The main point to bring from the study is that all the core muscles work within a synergistic fashion that helps to maintain spine angle throughout the four stages of the golf swing. They also bridge the power from the pelvis to the upper torso and then back to impact which is critical for compression which leads to distance.
Here are a couple of exercises that I would suggest a golfer should incorporate in their golf fitness programs.
[youtube id=”oVExA84pDzs” width=”620″ height=”360″]
Rotational exercises within a vertical plane utilizing medicine balls, Activmotion bar, core bars or resistance bands. These exercises will engage the core muscles from the pelvis through the upper body, as well as create a stretch reflex that will enhance a golfers “X factor.”
A second version of this exercise would be a step-rotation exercise. This will also engage the same muscle groups as mentioned earlier, but would also enhances a proper kinematic sequence of the downswing starting with the lower body, upper body and then arms.
These exercises should also be done in golf posture as well because they are more specific to engaging the proper muscle groups within the golf swing.
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Instruction
Clement: Laid-off or perfect fade? Across-the-line or perfect draw?
Some call the image on the left laid off, but if you are hitting a fade, this could be a perfect backswing for it! Same for across the line for a draw! Stop racking your brain with perceived mistakes and simply match backswing to shot shape!
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Instruction
The Wedge Guy: The easiest-to-learn golf basic
My golf learning began with this simple fact – if you don’t have a fundamentally sound hold on the golf club, it is practically impossible for your body to execute a fundamentally sound golf swing. I’m still a big believer that the golf swing is much easier to execute if you begin with the proper hold on the club.
As you might imagine, I come into contact with hundreds of golfers of all skill levels. And it is very rare to see a good player with a bad hold on the golf club. There are some exceptions, for sure, but they are very few and very far between, and they typically have beat so many balls with their poor grip that they’ve found a way to work around it.
The reality of biophysics is that the body moves only in certain ways – and the particulars of the way you hold the golf club can totally prevent a sound swing motion that allows the club to release properly through the impact zone. The wonderful thing is that anyone can learn how to put a fundamentally sound hold on the golf club, and you can practice it anywhere your hands are not otherwise engaged, like watching TV or just sitting and relaxing.
Whether you prefer an overlap, interlock or full-finger (not baseball!) grip on the club, the same fundamentals apply. Here are the major grip faults I see most often, in the order of the frequency:
Mis-aligned hands
By this I mean that the palms of the two hands are not parallel to each other. Too many golfers have a weak left hand and strong right, or vice versa. The easiest way to learn how to hold the club with your palms aligned properly is to grip a plain wooden ruler or yardstick. It forces the hands to align properly and shows you how that feels. If you grip and re-grip a yardstick several times, then grip a club, you’ll see that the learning curve is almost immediate.
The position of the grip in the upper/left hand
I also observe many golfers who have the butt of the grip too far into the heel pad of the upper hand (the left hand for right-handed players). It’s amazing how much easier it is to release the club through the ball if even 1/4-1/2″ of the butt is beyond the left heel pad. Try this yourself to see what I mean. Swing the club freely with just your left hand and notice the difference in its release from when you hold it at the end of the grip, versus gripping down even a half inch.
To help you really understand how this works, go to the range and hit shots with your five-iron gripped down a full inch to make the club the same length as your seven-iron. You will probably see an amazing shot shape difference, and likely not see as much distance loss as you would expect.
Too much lower (right) hand on the club
It seems like almost all golfers of 8-10 handicap or higher have the club too far into the palm of the lower hand, because that feels “good” if you are trying to control the path of the clubhead to the ball. But the golf swing is not an effort to hit at the ball – it is a swing of the club. The proper hold on the club has the grip underneath the pad at the base of the fingers. This will likely feel “weak” to you — like you cannot control the club like that. EXACTLY. You should not be trying to control the club with your lower/master hand.
Gripping too tightly
Nearly all golfers hold the club too tightly, which tenses up the forearms and prevents a proper release of the club through impact. In order for the club to move back and through properly, you must feel that the club is controlled by the last three fingers of the upper hand, and the middle two fingers of the lower hand. If you engage your thumbs and forefingers in “holding” the club, the result will almost always be a grip that is too tight. Try this for yourself. Hold the club in your upper hand only, and squeeze firmly with just the last three fingers, with the forefinger and thumb off the club entirely. You have good control, but your forearms are not tense. Then begin to squeeze down with your thumb and forefinger and observe the tensing of the entire forearm. This is the way we are made, so the key to preventing tenseness in the arms is to hold the club very lightly with the “pinchers” — the thumbs and forefingers.
So, those are what I believe are the four fundamentals of a good grip. Anyone can learn them in their home or office very quickly. There is no easier way to improve your ball striking consistency and add distance than giving more attention to the way you hold the golf club.
More from the Wedge Guy
- The Wedge Guy: Golf mastery begins with your wedge game
- The Wedge Guy: Why golf is 20 times harder than brain surgery
- The Wedge Guy: Musings on the golf ball rollback
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Instruction
Clement: Stop ripping off your swing with this drill!
Not the dreaded headcover under the armpit drill! As if your body is defective and can’t function by itself! Have you seen how incredible the human machine is with all the incredible feats of agility all kinds of athletes are accomplishing? You think your body is so defective (the good Lord is laughing his head off at you) that it needs a headcover tucked under the armpit so you can swing like T-Rex?
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Aug 22, 2014 at 2:20 am
The Ten MostLoonie bag Tips… And How To Utilize them!!
Todd white
May 20, 2014 at 11:44 am
This is a great article. Conceptually, I can see exactly what I should be focussing on when I line up on the ball
and how my swing should feel when connect all with the ball. Great article!
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Nick Randall
May 3, 2014 at 3:34 pm
Hi Dave,
Congrats on a nice article, I really like the fact that you have drawn on research to support your recommendations. For more there is no doubting that the core muscles and especially the obliques are an essential focus for strengthening exercises.
I wonder if there might be a more effective way of training them for the golf swing than that low load cable exercises such as those demonstrated in the video. I feel as though a more effective approach might be to use faster and more reactive movements and anti rotational and extension exercises (bracing).
Loaded rotational movements that attempt to replicate the golf action feel like they could actually have a detrimental effect on the sequencing of the golf swing rather a positive one?
Do you know of any research that looks uses a core training intervention and measures segmental speed during the golf swing? Either way I would love to hear your thoughts on the matter.
thanks
Nick
dave
May 3, 2014 at 4:52 pm
Hey Nick, you are correct with the suggestion of using faster and more reactive movements and anti rotational and extension. I use a great product called Activmotion Bar in my training that provides this form of training. Check it out at Activmotionbar.com. This product is amazing. I have tested it out with my K-vest (caputures rotational speed) with several clients from 20 handicap to +2. The result are amazing. Also, by loading the upper body, the proper sequence of lower body, upper body and arms are reinforced. To enforce the sequence, I will have the client step first (as demonstrated in video) then rotate with the load.
Thanks for you suggestions. They are spot on.
Jeff Nelson
May 1, 2014 at 8:38 pm
Hey, I remember those moves. Great article Dave. I went to see Dave last August with crippling back spasms. In just a few short weeks Dave got my body in golf shape. The only problem I have is, now all my irons are going 15 yards longer than before. Thanks Dave, I’m hit’em hard and straight and no more spasms.
dave
May 3, 2014 at 4:55 pm
Great job Jeff. I’m glad to see all of the work we did is paying off. Most importantly, no spasms. Keep hitting them long and straight.
Donna
May 1, 2014 at 6:50 am
Great article and very informative. I will add these exercises to my golf fitness program. The question that I have is should I incorporate this type of exercises as a warm up prior to playing or practicing?
Marshall
Apr 30, 2014 at 5:34 pm
This is some really great information. Keep this guy writing for golfWRX. He knows his stuff.
dana greer
Apr 30, 2014 at 5:28 pm
Great article! I am going to definitely incorporated some of these exercises in my exercise routine.
Bret
Apr 29, 2014 at 11:26 pm
Excellent advice! Core conditioning will keep me prepared for all sports. I have the activemotion bar. Easy to use, great results. Thanks for the tips.
Pingback: Strengthen your core and get more distance golfing - West End Chiropractic and Wellness Blog | West End Chiropractic and Wellness Blog
Mbwa Kali Sana
Apr 28, 2014 at 11:06 am
Oblique abdominals CAN be developed through the following drill:sit sideaways ,leaning on your elbow :raise both legs at right Angles to the body :stretch the legs upwards :hold 25 seconds .REPEAT 15 Times both sides .
To make the drill More difficult ,strap ankle Weight bracelets to both legs ,the Heavier you CAN sustain !
Very effective indeed !
Joe
Apr 28, 2014 at 9:55 am
Great article Dave. Exemplifies all the stuff we work on in the gym.
Lew
Apr 27, 2014 at 2:05 pm
Very informative article! I am a very technical person and like to understand the science behind my workouts. I have had plenty of people assign me exercises but not tell me how this will develop my game. I enjoy how Dave broke down each component, I need more articles like this…Thanks!
J Evans
Apr 26, 2014 at 3:53 pm
Another article full of information that I will incorporate into my workout regimen. I didn’t realize the value of striong obliques in helping to stay in posture during the downswing! I suffer from coming up during the downswing at times, so this is a timely article for me as the season begins, thanks!
Kevin
Apr 26, 2014 at 10:18 am
Dave, your article is eye opening. I think you are absolutely correct and I like the training video insert in the article. This is a very professional write up, most impressive!
Jeff
Apr 26, 2014 at 8:33 am
Thanks Dave for the great tips. A novice like me appreciates any help that will improve my game ( and physique)????. I will add your exercises to my workout. Looking forward to next installment.
malcolm
Apr 25, 2014 at 8:54 pm
Great article Dave. The importance of the kinematic sequence cannot be overemphasized. Looking forward to reading more.
Also I love my ActiveMotionBar. Excited to get to the course soon with my stronger core.
BJ Grier
Apr 25, 2014 at 9:35 pm
Wow! Great article Dave. I never thought about strengthening your body to tighten up golf game. I will now!!
Malcolm
Apr 25, 2014 at 8:52 pm
Great article Dave. The importance of the kinematic sequence cannot be overemphasized. Looking forward to reading more.
Also I love my ActiveMotionBar. Excited to get to the course soon and see my stronger core.
Dorcas Patterson
Apr 25, 2014 at 8:01 pm
Awesome article with innovative exercises for the golf swing. Good stuff – looking forward to the next one…
Michael
Apr 25, 2014 at 7:54 pm
Hey Dave, really enjoy your article and video on GolfWRX, I could agree with you more that the core is the key to consistent golf swing. I will be adding the core workout to my daily workout routine. And I look forward to more of your articles and videos on GolfWRX.
Bigcat
Derrick
Apr 25, 2014 at 7:06 pm
Dave these are great…the best part is it works. Remember the time I out Drove you by 40 yards? It was due to these secrets you just shared with everyone else. Keep them coming.
Rudy
Apr 25, 2014 at 6:07 pm
Right on Dave….making the essential connection of proper muscle use to a repeating swing is an elusive concept. Most of us are not aware of it, so we don’t pursue the physical effort…Rudy
Tom Leger
Apr 25, 2014 at 5:46 pm
Great article Dave. Your knowledge of golf fitness is exceptional.
Cal
Apr 25, 2014 at 5:18 pm
Very informative, looking forward to more of these posts on fitness.
Darrell Burks
Apr 25, 2014 at 5:00 pm
Great information
I will incorporate these exercises into my
Routine.
Thanks
Jim Eathorne
Apr 25, 2014 at 3:05 pm
Great article Dave, and to any Metro Detroit area golfers looking for a golf fitness expert Dave Davis is the guy to see. I have spent the better part of the previous two years working with Dave two – three days per week and have been quite pleased by increases in leg, and core strength as well as flexibility. Not only does Dave really understand fitness but as a passonite golfer brings much more to the table than most of his counterparts. Dave is a very professional trainer!
Clemson Sucks
Apr 25, 2014 at 12:02 pm
Keep these types of articles coming!
Dr. D
Apr 25, 2014 at 1:45 pm
I have done all of these exercises, but have never heard of the activmotion bar. Really good stuff. Great article!
Clemson Sucks
Apr 25, 2014 at 8:04 pm
I have too. I exercise 4-5 times a week, eat healthy and have seen major improvements in my game.
dave
Apr 27, 2014 at 2:56 pm
Dr D, the Activmotion Bar is a great tool to use to strengthen, lengthening and conditioning the core muscle.a great tool to have in you golf fitness arsenal