Golf Swing Conditioning and Habit Building – Follow Through

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.

Follow Through – The follow through carries maximum club head speed through the contact area to ensure delivery of power to the ball.  Ideally, it keeps the club head in contact with the ball for the longest possible time in order to deliver the greatest force to the ball.  Cutting the follow through short or trying to stop the club early will reduce both distance and accuracy.  Momentum is responsible for club movement during the follow through but specific muscles are stretched in order to slow the club down.  As the muscles stretch, they develop tension with the ever increasing range of motion until the club is stopped at the end of the swing.

Right (trailing) Arm Horizontal Adduction - In the downswing, the right (trailing) arm moves down and across the body (adduction) and then up and across during the follow through.  The muscles on the back of the right (trailing) shoulder and arm play an important role in slowing the club during the follow through and other phases of the golf swing.  They play roles in enabling a compact backswing and proper arm rotation during the downswing.  They can become injured in the follow through due to the very powerful stretch that they experience.  Also, they are small and usually under-developed which also contributes to potential injury.

• Standing Row - click on the link below to view the video.  A good exercise to strengthen the muscles involved in the follow through is the standing row.  Attach a flex band approximately shoulder high and grasp the end with the arms extended and tension on the band.  Stabilize the body and pull the handle back by bending the elbow.  Keep the arm in line with the shoulders and pull the elbow beyond the back to fully contract the muscles.  Slowly return to the initial position keeping the movement under control.

Side Bending – A powerful weight shift and hip turn will generate spinal side bending in the flow through.  If the range of motion exceeds your capabilities or the proper sequence of actions is disrupted, back injury may occur.  The muscles of the core and lower back provide stability to the spine and help prevent injury that may occur due to unexpected forces encountered during the swing and follow through.

• Side Bend without Hip Slide - click on the link below to view the video.  A simple exercise to strengthen the core and lower back muscles involved in the follow through is the side bend using either flex bands or a dumbbell.  When using flex bands, stand with one end of the band firmly secured under your feet.  Hold the other end on the same side of the body with the band under tension.  Bend to the opposite side as far as possible keeping the hips in place.  Return slowly to the original position and repeat for the desired number of repetitions then repeat on the other side.

• Side Bend with Hip Slide - click on the link below to view the video.  A more advanced version of the side bend adds a lateral hip slide as you bend to the side.  Start with a well-balanced stance while holding a dumbbell in one hand.  Lower the shoulders and shift the hips as far as possible away from the arm holding the dumbbell.  After reaching the bottom, inhale and raise the trunk up and over toward the other side as far as possible.  For greater stretch and strengthening, execute the movement with the arms overhead while holding a light dumbbell and preform the movement through the greatest possible range of motion.

Spinal Hyperextension – At the completion of the follow through, the swing ends with the back in a reverse-C curve with a hyperextended spine.  If the finish is correct, the hips are forward and the shoulders are back.  This position requires a strong core and lower back to safely and effectively execute. 

• GHD or Stability Ball Sit ups - click on the link below to view the video. This movement may be performed on a Glute Ham Development machine if available or a large exercise ball.  Start in a seated position and secure the feet under the foot supports of the GHD or under a solid object or furniture (if performing on a large ball).  Cross the hands over the chest and roll the ball and hips forward as you lie back.  In the final position, the lower back arching should duplicate or go slightly beyond the amount of arch you experience in the follow through.  After reaching the lowest position, tighten the core muscles to sit back up to the original position.  Pause and repeat for the desired number of repetitions.

• Backward Overhead Medicine Ball Toss - click on the link below to view the video. This movement is a good exercise for developing the lower back and using the core to control the amount of reverse-C achieved at follow through.  Start in a standing stance position holding a medicine ball in extended arms in front of the body.  Slightly flex the legs and bend forward at the waist while maintaining normal spine curvature.  Go into a squat, inhale, and forcefully extend the trunk and legs while driving the ball upward with straight arms.  Release the ball over your head as the body is fully extended and you go into the reverse-C position.  Toss the ball easily at first and add speed and power as you progress.

Incorporate these golf specific and other core and lower back movements into your weekly activity routines.  Developing core and lower back strength will add distance and accuracy to your shots while reducing chances of back injury and pain.

Golf Swing Conditioning and Habit Building – Downswing (Part 2 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.

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.

Part 1 of the downswing focused on the primary large muscle groups which generate the primary power for an explosive downswing.  Part 2 highlights the smaller but still important muscles of the wrist, arms, and fingers which enable us to strike the ball solidly at contact.

Wrist Roll – after the trailing arm straightens, the arms are held essentially straight and the hands turn as a result of the arm rotation that occurs at the shoulders.  For golfers that maintain slightly bent arms prior to and during contact, the hands turn strongly and quickly.

• Wrist Supination (palm up) and pronation (palm down) - click on the link below to view the video. Kneel in front of the long side of an exercise bench or sit with thighs parallel to ground.  Place the forearm flat on the bench or thigh so that wrist and hand are clear of the surface.  Hold a strength bar or golf club with an neutral grip and the heavier end facing the sky or ceiling.  Turn hand palm down until the bar is parallel to the ground or slightly beyond.  Maintain the forearm and elbow in contact with the bench or thigh and then rotate the forearm and hand in the opposite direction (palm up) until the shaft is parallel or slightly below.  perform 10-15 repetitions and then repeat with the other arm.

Wrist Break – The wrists are cocked in the backswing and remain so during the initial movement of the downswing.  A forceful wrist break which contributes to power and accuracy, begins when the hands are approximately hip height and ends just prior to impact. 

• Wrist Flex - click on the link below to view the video. Stand with feet shoulder width apart and hold a strength bar or club beside the body with the weighted end pointed to the rear and down so that the wrist is maximally cocked.  Keep the arm straight and raise the weighted end of the bar or club as high as possible.  Relax the muscles slightly and return to the original position while keeping the weight under control.  Pause and then repeat for the desired number of repetitions. Repeat with the other arm.

Arm Rotation – Proper amount and timing of arm rotation creates accuracy and consistency of shots.  The amount of rotation that occurs in the backswing is unwound as the club returns to the initial position for impact.  If we do not fully rotate back, the club remains open and the result is a slice.  Too much rotation may close the club head resulting in a hook.

• Medial and Lateral Rotation - click on the link below to view the video. Assume your golf stance with the intended arm raise forward.  Hold the bar or club with the weighted end up at an angle away from the body.  Rotate the bar inward so that the weighted end is lowered toward the midline of the body.  From this position, rotate the bar back to the vertical position and then continue in that direction through the full range of motion.  Repeat for the desired number of repetitions and repeat with the other arm.

Finger Grip – The grip consists primarily of the index and middle fingers of the right (trailing) hand and the pinkie, ring, and middle fingers of the left (lead) hand that make full contact on the club.  The initial grip is relaxed to provide feel and club position.  During ball contact, a strong grip and firm wrists help to transfer the power of the downswing to the ball at impact.

• Finger Flexion - click on the link below to view the video. To develop the fingers to improve the grip, use exer rings, grip developers, old tennis balls, or other flexible balls that can be squeezed.  Squeeze using all fingers with the greatest comfortable force then relax and repeat.  Repeat using only the thumb, index, and middle fingers.  Repeat using only the thumb, ring, and pinkie fingers

Strengthening the muscles required to perform strong, repeatable wrist roll, wrist break, arm rotation, and grip will enable us to transfer the power generated from the hips, core, and shoulders to the ball accurately and consistently.  Adding power, accuracy, and consistency to the swing will result in lower scores and increased enjoyment of the game.

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.