We are pleased to announce that Sean Cochran, a nationally renowned golf fitness instructor and the personal golf fitness trainer to 2005 PGA Champion Phil Mickelson, has joined PGA.com as a fitness advisor. Cochran, who also has served as strength and conditioning coach for the Milwaukee Brewers and San Diego Padres major league baseball teams, will write a weekly fitness blog that will appear exclusively on PGA.com. He'll update it a couple of times a week, telling you about how to achieve better fitness, life on the road -- and in the gym -- with Lefty, plus answer your questions about fitness and how it can help you play better golf. More of Cochran's articles and his acclaimed fitness aids are available at his web site, www.bioforcegolf.com.
Utilize Strength Training to Maintain Your Spine Angle
It's hard to believe the PGA Championship is a matter of weeks away. Up to this point it has been a whirlwind season. Once I start the season at the Bob Hope Classic the months seem to just fly. Two weeks ago we were in Liverpool, England, prepping for the British Open and now the sights are set on the Chicago area for the PGA Championship, just amazing.
I would like to send a congrats out to Corey Pavin and his first win in 10 years at the U.S. Bank Championship in Milwaukee. I have actually played a few rounds of golf with Corey and he is a fine player. Not a "bomber" on tour but he can really shape the ball and make all the shots. I also know Corey utilizes a golf fitness program to benefit his game, and it shows. Not necessarily in the length of his drives, but in the efficiency and fluidity of his golf swing.
Last week we introduced the concept of strength training in relation to the golf swing. We fully understand the benefit of proper strength training in the improvement of your golf swing. An additional benefit of strength training in relation to the golf swing is the development of your stabilization capacities.
We are all fully aware of the necessity to maintain your spine angle and other anatomical positions in the execution of the golf swing. On the physical side of the equation, these capacities are relegated to your stabilization capacities.
Stabilization can be defined as 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 states it is necessary for your body to maintain a fixed spine angle (i.e. postural position) while performing the biomechanics (i.e. functional movement) of the golf swing.
The antithesis to stabilization strength is postural sway. Postural sway occurs when the stabilizing muscles of your core are weak. They are unable to "hold" a fixed spine angle, and as a result the angles required to execute the golf swing correctly are lost.
Putting two and two together, if we are having difficulty maintaining our spine angle throughout the swing. The implementation of stabilization exercises to improve our core strength will be of a benefit. A strength exercise I utilize with Tour players to improve their core stabilization strength is the side press up.
A simple exercise to perform, begin on the ground and lie on your left side. Place your left elbow directly under your left shoulder. Do not permit your elbow to be in the front of or behind your shoulder on this exercise; doing so may cause discomfort to the shoulder capsule.
Legs should be extended straight with your right leg resting on top of your left. Place your right hand on your right hip. Begin the exercise by elevating your hips a few inches off the floor. From this position press your hips upward to a position where a line can be drawn from your head through your spine to your toes. Your hips must be elevated up to this position. Hold this position for one second.
Return your hips to the position a few inches off the floor and repeat the upward extension of your body. Perform 10 to 20 repetitions and repeat the same exercise sequence with your right forearm resting on the floor.
Keep in mind strength training in relation to the golf swing has many benefits. One of them is increasing the stabilization capacities of your body. Helping you maintain your spine angle, creating an efficient golf swing.
Previous blog entries:
07/24/06 Strength in Your Core to Drive the Golf Ball Farther
07/11/06 Use Progression to Keep Improving Your Golf Swing
07/04/06 Dynamic Balance Exercises
06/27/06 Two Types of Balance are Key to Your Golf Swing
06/20/06 Balance in Your Golf Swing Leads to More Power
06/13/06 Getting Yourself Ready for a Round of Golf
06/06/06 Joint Range of Motion and a Fluid Golf Swing
05/29/06 Flexibility Exercises to Help with Those Tight Muscles
05/23/06 Guidelines for Your Golf Flexibility Program
05/16/06 Assess Your Flexibility First
05/09/06 Better Golf Exercises to Improve Your Swing
05/02/06 Developing a Repeatable Golf Swing and Your Body
04/26/06 Increasing the Clubhead Speed in Your Golf Swing
04/18/06 How To Prepare for Your Round
04/17/06 Swing Faults are Not Really Swing Faults
03/27/06 You can improve balance in your swing
03/24/06 Improve Your Flexibility and See Results in Your Swing
03/20/06 Your Body is the Foundation of Improving Your Golf Swing
