Golf Swing Conditioning and Habit Building – Downswing (Part 1 of 2)

Explosive Golf, Using the Science of Kinesiology to Improve Your Swing is a book by Dr. Michael Yessis that demonstrates ways to enhance your physical approach and understanding of swing mechanics though golf focused training movement.  Try incorporating these routines with your functional fitness work as prescribed by ep golf and build your golf foundation for performance improvement.

Changing or creating habits is not simple or easy.  The mind and body must have repetitions to associate behaviors with contexts.  Establish a routine time to devote to building a foundation for your golf game.  Invest a little time off the course for building or maintaining habits of golf and body fundamentals which will lead to lower scores and fewer golf related injuries.

Downswing – the downswing is the most important element of the golf swing.  It’s the element where we generate the power and explosiveness and transmit energy to the ball.  We must generate the maximum amount of controlled force with the downswing to create maximum club head speed at impact of the ball.  We must integrate strength, flexibility, power, and speed in order to produce the best possible explosive swing.

The hip slide for weight shift begins storage of force and provides the foundation for forward hip rotation.  The hip slide and hip rotation enables us to further improve shoulder rotation and produces greater force during the downswing.  Strengthening the muscles of the hips will produce a more forceful swing and reduce stress on the lower back and shoulders.  The hip slide and hip and shoulder rotation exercises are important to producing our most powerful swing energy.  The other arm and wrist training movements primarily assist with ensuring good ball contact.

Hip Slide – the hip slide, or “getting your hips into the shot”, is the first action in the downswing.  It involves the muscles located on the sides of the hips and holds the pelvis level during the swing and during walking.  During the downswing, the hips remain level and move forward over the front leg.  Immediately after of simultaneous with the weight shift, a hip rotation occurs during which the legs adjust to the new leg-hip position.

• Hip Joint Abduction - click on the link below to view the video. Secure one end of a flex band to a door knob or other fixed object approximately hip high and the other end affixed around your hips.  Assume the golf stance and when ready, push the hips forward over the front leg. Keep the hips level during the push and hold the shoulders in place to maintain good swing posture.

Forward Hip Rotation – as the weight shift is being completed, the hips begin to rotate and then accelerate toward the target. The left leg becomes the axis of rotation for the hips to create the greatest possible force.  The muscles driving this motion are located on the outside of the forward hips and thigh.  The hip slide and hip rotation (clearing the hips) prior to shoulder rotation provides more effective alignment of the spine and helps create more force while reducing chances of back problems.  The more the hips can rotate forward while the shoulders stay back, the greater the force we can generate from the shoulder rotation.

• Hip Rotation - click on the link below to view the video. A simple exercise for hip rotation can be performed with flex bands setup as described above. Rotate the hips to the rear as in the backswing but maintain tension on the band. Shift weight onto the front leg and simultaneously turn the hips in the direction of the swing. This movement helps teach correct technique while increasing our ability to generate downswing power.  

Shoulder Rotation – Downswing shoulder rotation is a powerful motion which requires strong abdominal muscles (specifically exterior and opposite interior obliques).  We stretch them during the backswing and place them under more tension as the hips rotate forward while the shoulders stay back.  Keeping the shoulders back until the “hips are cleared” generates more force and enables us to hit the ball greater distances.

• Reverse Trunk Twist - click on the link below to view the video. A great way to simultaneously strengthen the core and increase flexibility to aid trunk rotation is the reverse trunk twist.  This movement can improve your swing and give you a trimmer waistline.  Lie on your back with arms out perpendicular to the side and palms down.  Raise the legs so that thighs are vertical and together, bend knees slightly if necessary for tight hamstrings and maintain this position throughout the movement.  Rotate the legs to one side while maintaining the 90 degree angle of the hip joints.  Touch the floor with th outside of the knee while keeping the shoulders and arms in contact with the floor.  Next raise the legs up and over to the other side and repeat in alternating manner.

Arm Motion during the downswing – shoulder rotation initiates arm and club movement but as the arms reach chest level, they begin their own motion which continues through contact.  The lead arm begins to turn to the outside and the back arm begins to turn to the inside using the muscles of arms, shoulders, and chest along with the muscles of the rotator cuff.

• Lead Arm Abduction – click on the link to view the video (link to our video)  Using the flex bands allows us to move the arm in the same manner as the swing.  Secure the band approximately hip high and stand in a side facing position.  Setup bent at the hips as in a golf stance and maintain the position through the motion to simulate the golf swing.  Hold the body sable and pull the lead arm down and then up as it moves across the body.  Shift weight and rotate the hips prior to executing the lead arm pull to further simulate the swing.

• Back Arm Adduction – click on the link to view the video (link to our video)  The trailing arm straightens and turns to the inside as it moves down and across the body.  Grab the handle and stand far enough away to apply tension to the band in the ready position.  Keep the trailing arm straight and pull down and across the body.

These are the movements that work the major muscle groups that generate power during the downswing.  Work on these to increase club head speed and stabilize the back to reduce chances of injury.