|
Developing Stabilization Strength
Last week, we
introduced the concept of strength training in a
comprehensive golf fitness program. I imagine you're
well aware of the importance of strength training in
relation to improving the golf swing and the extent
to which strength training is used by TOUR players.
It's fairly obvious one of the biggest benefits
strength training provides for any golfer is the
development of greater stabilization of your body
within the golf swing.
For us to truly
understand how important stabilization is in the
golf swing and how strength training benefits the
golfer, we must first look at the definition.
Stabilization is the ability of the body to support
and stabilize specific postural positions during
functional movement patterns. (Michael Clark:
Director, National Academy of Sports Medicine)
Relative to the golf swing, this definition tells us
it is necessary for our core and body to be strong
enough to maintain a fixed spine angle and the
correct postural positions while performing the
biomechanics of the golf swing. Basically, if our
body is weak (i.e. not strong) and can't stabilize
the angles required to execute the golf swing, we're
going to have some problems on the golf course.
The golf swing
requires two types of stabilization capacities from
your body. First is static stabilization and this is
a reference to the body's ability to maintain a
fixed spine angle during the swing. The second type
is dynamic stability. This is the ability of the
body to maintain optimal positioning of every body
part during every phase of the golf swing. These are
connected yet separate components of stabilization
strength developed in the body through strength
training, and required of the golf swing.
To help us better
understand these two categories, we can say the
opposite of static stabilization is postural sway --
or a change in spine angle -- during swing. This
occurs because the muscles of your body are not
strong enough to hold a fixed spine angle. Once we
get stronger and develop greater amounts of static
stabilization strength, the ability for us to erase
postural sway from our golf swing can be easily
corrected.
We also have dynamic
stabilization which comes into play in every phase
of the golf swing -- backswing, downswing,
follow-through, etc. Developing dynamic
stabilization thru strength training creates the
ability in our body to integrate movement of the
hips pelvis, trunks and shoulders in the correct
order and with the timing required of the golf
swing. The end result is increased clubhead speed, a
consistent swing plane, and a repeatable golf swing.
The bottom line is
improving dynamic stabilization capacity allow for
these movement to occur more efficiently and more
effectively in your golf swing. This brings us full
circle to strength training as the vehicle which
leads us to improving both our static and dynamic
stabilization capacities in our golf swing and,
ultimately, improving our golf game.
Side Press Up Start
Position To begin this process of developing
stabilization strength within the body for the golf
swing, we will start off with exercises to develop
the static component within body. The static
stabilization exercise which I use with my pros and
I see with other TOUR players is called the side
press-up. It's one of the best exercises to develop
static stability in the core region because it
targets both the internal and external obliques,
which are an integral part of creating power (read:
clubhead speed) and a fixed spine angle in the
swing.
Begin by lying on
your left side and the left elbow directly under
your left shoulder. It's very important you do not
allow your elbow to be in front of or behind the
shoulder during the exercise as it could cause
discomfort in the shoulder capsule.
Side Press Up End
Position With your legs extended straight, right leg
on left, right
 hand
on right hip, begin the exercise by elevating your
hips two inches off the floor. From this position,
press the hips upward toward the ceiling to a
position where a line
can be drawn from your head through your spine to
your toes.
When fully extended,
squeeze your gluts and hold for one second. Return
hips to a position a few inches off the floor and
repeat the upward extension of body. Start with 10
and build to 20 repetitions and repeat the same
exercise on opposite side of your body.
Remember, the key
here is strength training is a large component of
developing the body for your golf swing and
stabilization strength is one component of strength
training. Next week, we'll get into other categories
of strength training for golf swing.
Sean Cochran
|
