Golf Swing Conditioning and Habit Building - Stance

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. Off course in the morning or evening, is a great opportunity for building or maintaining habits for a strong foundation of golf fundamentals which will lead to lower scores and fewer golf related injuries. A combination of general activities for overall body conditioning which strengthen basic muscle groups to increase functional potential and specialized activities that mimic swing movements and actions are keys to improving the golf swing.

Most days, when you arrive home from work (or before you leave if that works better for you), engage in movement activities that will improve your conditioning and improve your game. Activities that will improve the proficiency of your stance, backswing, downswing, and follow through can be mixed or you can focus on one aspect of the swing during each session. Each element is important and each builds upon its predecessor to create a great swing.

Stance – The golf stance refers to the both the body position at address and body position during the swing. When hitting the ball on non-level surfaces, different types of terrain, under tree branches and in heavy rough, you must usually make modifications to the swing. Maintaining a stable position during execution of the swing is a key element to smooth, well-coordinated body actions. Achieving a stable body position with normal spinal curvature when you rotate the hips and shoulders during the golf swing is one of the keys to hitting more accurate and powerful shots in addition to prevention of back injuries.

Relatively strong quadriceps muscles (front of the thigh) and hamstrings (back of the thigh) help maintain a stable lower body during all phases of the golf swing. They also help maintain level hips during weight shift and hip rotation. The knees, hips, and ankles are all involved in maintaining a balanced position with body weight slightly lowered and centered over the feet. The back squat and delay squat are great movements for enabling us to assume and maintain an effective golf stance.

• Basic Squat: (see video below) Start without any external resistance until you have mastered the movement and can perform at least 25 consecutive repetitions without weight or resistance.
  
• Delay Squat: (see video below) During the golf swing, the leg muscles must remain under static contraction to hold a steady position. The delay squat helps develop the muscles involved in maintaining the static posture required.

• Good Morning: (see video below) Strong hip extensors and lower back muscles are required to maintain the proper trunk position and spinal curvature, both at address and during the swing. The good morning helps develop the muscles responsible for achieving proper and safe curvature of the spine during the swing.

Do these simple movements several times per week. Don’t just go through the movements like a chore. Visualize yourself at address and making a balanced swing from different lies. Play the game in your mind while building a solid stance. Establish a habit of regular golf development and watch your scores come down.