Golf Fitness Training Improves Your Golf Swing With Core Training How To Implement Golf Fitness Exercises Into Your Golf Swing Improvement Program Balance And Your Golf Game
The words core training, golf fitness, and improving your golf swing have become common words in golf. It is well known the number of professional golfers utilizing a golf fitness program to improve their golf swing. Addition to this well-known situation a common word has become connected to the phrase golf fitness.This phrase has become a buzzword in the world of golf. Unfortunately many do not understand the phrase and the relevance it can have on the golf swing. The phrase is core training. Core training can be a great benefit to your golf swing as a part of comprehensive golf fitness program.
Unfortunately many amateur golfers are unsure of the exact definition of core training and the relevance it may or may not have on a golf fitness program. The core is a reference to an anatomical area of body. The core is the anatomical area of your body from above the knees to below the chest. It includes all the muscles, nerves, and bones within in this anatomical region of the body. It must also be noted that the core includes all the neuromuscular structures on the front, side, and back of your body. For example, your lower back muscles are a part of the core as are your abdominals.
Core training is an integral part of a comprehensive golf fitness program because this is the anatomical area of the body where the majority of the golf swing occurs. For example, the golf swing requires you to rotate around a fixed spine angle. The majority of muscles allowing rotation to occur around a fixed spine angle are found within the core region. The golf swing requires a full shoulder turn to execute correctly. The muscles allowing the shoulders to rotate are mostly found within the core region of the body. These are just a few examples providing a reference between the biomechanics of the golf swing and the core region of the body.
Understanding the connection between the biomechanics of the golf swing and the core should begin to shine some light on why core training can be beneficial to the golf swing. Overall, the golf swing requires certain levels of flexibility, balance, strength, endurance, and power to execute correctly. If the body lacks the required levels within these physical components the golf swing will be difficult to execute correctly. Knowing that a large portion of the movements in the golf swing occur within the core region, it becomes obvious developing these physical components become necessary in order to improve your golf swing.
The key component of core training in relation to the golf swing centers upon the principle of cross-specificity training. Cross-specificity training implies the exercises within the core program train the body to the positions, movements, and requirements of the sport. A core training program beneficial to the golf swing must train the body specifically for the anatomical positions, movements, and actions encountered on the golf course.
The goal of cross-specific core program is to develop a transfer of training effect. The majority of fitness programs and many core programs do not address the needs of the golfer relative to improving flexibility, balance, strength, endurance, and power. A cross-specific core program will provide the foundation for a better golf swing. Just because a program is labeled a “core program” does not necessarily mean it will be beneficial to improving the golf swing.
Once the golfer understands the concepts of cross-specific training, transfer of training effect, core, and the biomechanics of the golf swing. You can begin to piece together the components of a golf fitness program. Outside of providing the foundation for the golf swing through providing the golfer with the needed levels of flexibility, balance, strength, endurance, and power to efficiently execute the golf swing. A golf fitness program can also improve a golfer’s swing.
One common area of desired improvement for most any golfer is increased distance. Increased distance in the golf swing is equated to increased clubhead speed. And increased clubhead speed is directly related to the golfer’s power outputs. Increasing power within the golf swing is connected to both swing mechanics and the body. The coiling and uncoiling within the golf swing directly affects the power outputs generated. In addition the body has a direct affect upon power development in the golf swing. Power in relation to the body can be defined as the ability of the body to create the greatest amount of force in a short amount of time.
If the golfer increases the ability of the body to generate more force, what will be the result within the golf swing? The golfer is more powerful, an increase in clubhead speed will occur, and the golf ball will probably travel farther. Interestingly enough improving power outputs by the body in relation to the golf swing, centers upon developing greater power outputs by the core region. Again, the golf swing is a rotational movement centering in the core region of the body. Increasing the force outputs of the muscles in the core can invariably improve the power in your golf swing. This again is only one example of where core training and golf fitness can improve the golf swing. Many additional areas of improvement can occur when the golfer develops the body correctly for the golf swing.
Understand the biomechanics of the golf swing require certain levels of flexibility, balance, strength, endurance, and power to execute correctly. The golfer requires minimal levels of these physical components at the very least to execute the golf swing correctly. The core is an anatomical region of the body where much of the movements within the golf swing occur. A core training program can be beneficial to improving the golf swing if the exercises within the program are cross-specific to the movements, positions, and physical requirements of the golf swing. If the core program is not cross specific to the golf swing, the benefits may less than optimal. Realize a comprehensive golf fitness program includes core training to develop the body around the golf swing. Such a program can improve the golf swing in areas like clubhead speed. And remember just because a program is labeled “core” does not necessarily mean it will improve your golf swing. The exercises within the core program must correlate with the movements of the golf swing.
Over the last few weeks at BioForce Golf, we have had many questions about golf fitness exercises.
Questions such as: are these type of exercises beneficial to someone who has had a lower back injury, what are the best types of exercises to improve my clubhead speed, and what flexibility exercises can improve my back swing?
Through many of our free daily golf tips on our website, we have provided answers to these questions and many more. One area of golf fitness I get quite a few questions about revolves on how to implement golf exercises into a golf swing improvement program.
Many of the individuals who come to our site are not experts in “working out.” I’ve written my golf-specific exercise manual, YOUR BODY & YOUR SWING, to help you develop a program for yourself.
Probably one of the most-asked questions is: how do I go about introducing certain exercises into my golf fitness program?
At times, certain individuals are unable to perform an exercise in its basic form. They are either out of shape, suffering from an injury, or too stiff to perform it correctly. A Russian Twist may be too difficult for a beginner to execute correctly. It takes great core strength, endurance and flexibility to complete the exercise to the limit.
In this type of situation there are “baby steps” you can take in terms of implementing such exercises into your golf fitness program.
I like to call this the “position, movement, tolerance” training guideline. This is an easy methodology to follow in terms of implementing exercises into a training program.
We’ll use the Russian Twist exercise in my book, YOUR BODY & YOUR SWING, as an example.
When you are implementing a golf fitness exercise(s) into your golf swing improvement program, you must be able to place the body in the correct starting position of the exercise.
For example, if I were to have you perform a Russian Twist, first I would ask you to place your body in the correct position for the exercise. In this situation it would be knees slightly bent and placing your torso in a position where the “abs were turned on.”
Hold it Right There!
Just placing your body in the correct position for an exercise requires effort from the body. If you were able to place your body in the correct position, I would then ask you to “hold” this position for a certain amount of time. This would indicate you are strong enough to add movement to your golf fitness exercise.
On the other hand, if you were only able to hold the starting position of the Russian Twist for 15 seconds before your lower back started to bother you, this is an indicator to me that this is where we begin your golf fitness program. I would have you “hold” the start position of this golf exercise for a certain number of seconds and sets. This would, over a period of time, develop more strength and endurance in those golf muscles.
Once we have reached a good “hold” time on a golf exercise, we then progress to adding “movement” into the equation. Movement simply stands for range of motion (how much movement you can do). Every golf exercise has a certain range of motion you move through to get the greatest benefit for your golf game.
In the Russian Twist example, a full range of motion would be a full shoulder turn to the left and right of center. Again, at the beginning you may be unable to make a full shoulder turn. So what do we do? We slowly work on increasing the “movement” within the golf exercise until you are at a point of full range.
As with the idea of “position,” we do the same with the idea of “movement.” We gradually increase until you have achieved a full range of motion in the golf exercise. Once this is achieved, we move on to the final stage of implementing a golf-specific exercise.
The final stage of implementing any golf exercise into your golf swing improvement program is “tolerance.” Tolerance can be defined as performing the correct number of sets and repetitions of a golf exercise for it to be beneficial to your golf game.
No Pain, No Gain!
The idea of “no pain, no gain” does not work in this situation. Rather, you want to be able to perform a self-prescribed number of sets and reps of every golf exercise in your program. This prescribed amount of work is up to you, the individual golfer, and what you feel is best for your body.
Too little work will provide you no benefit. Too much work or following the “no pain, no gain” mind-set can increase the possibility of injury greatly.
You need to use your best judgment on every golf exercise in your program. This will allow you to perform each golf exercise with the correct technique, develop (maybe over time) the correct range of motion of each golf exercise in your program, and finally take each exercise to “your own level of tolerance.”
It is very easy to implement golf exercises into your golf swing improvement program. Follow the simple rule of “position, movement, tolerance,” and this should help you dramatically in the development of your golf fitness program.
Once you’ve mastered the exercises and routines in your current exercise program, you’ll be ready to take it to the next level, a more advanced program.
Golf professionals all have different opinions on improving your golf game, but most agree on one thing. Unless you keep your balance during the entire swing, you simply cannot have a good stroke. Keeping your balance should be easy right? If you are so tense that you’re crushing your club, tensing your entire body and trying to hit the ball to hard, it’s nearly impossible.
As a beginner playing golf, you’re told quite often to not hit the ball to hard. Staying focused and hitting the ball with the center of the club will give you a longer shot that a swing that doesn’t hit at the club’s center, no matter how hard. Establishing your balance frees you to hit the ball correctly.
Keeping your head still will allow you focus on the ball. With your eyes on the ball, this creates a foundation for keeping you balanced. It is imperative that you keep your head perfectly still and ensure it doesn’t move during your swing. Movements or distractions that disrupt your balance mean you lose focus on the ball.
Keeping your body relaxed is the key. Relaxing your muscles and body will prevent your head from moving during the swing.
Use a mirror to watch yourself. This allows you to quickly realize that you need to relax in order to keep your head still while you swing. Since your build and movements are not the same as mine, you’ll have to work out some of the details on your own. Work the most on keeping your head in the same position from start to finish through your swing. Doing this will let you focus on the ball and you will turn your hands at the right time.
If you can master keeping your head completely still, you’ll see several problems disappear altogether. Eventually, you will grip your club correctly every time, keeping your balance and keeping your head still, without even thinking.
A correctly formed follow through will also mean that you can keep your balance.
Concentrating on your balance, and keeping your head still will prevent you from swinging to hard or pulling your club away. The amount of strength you put into your swing will be just right, and you’ll stay relaxed and finish successfully with a smooth swing.
Enjoying a great game of golf requires keeping your balance. This isn’t a quick fix, it’ll take time but you should start seeing improvement quickly, but be patient. Focus on maintaining your balance, and your head in one position, and in almost no time at all you will be enjoying such an improvement your friends will be asking for your secrets..
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