Increase Your Rotational Strength for a More Powerful Golf Swing
By: Susan Hill NASM, C.H.E.K Golf BiomechanicEvery golfer dreams of a fluid, unhindered golf swing. So why do so few of us actually achieve it?
The culprit is usually a weak core and poor posture.
You should aim for a healthy 60-degree rotation in your trunk if you want to achieve a free, smooth golf swing. Here are two simple exercises that you can perform to improve trunk rotation:
1. Improve Rotational Flexibility
Sit straight on a stool with your feet firmly planted on the ground. Hold your golf club across your shoulders. Turn around clockwise as far as you can, till you feel a good stretch. Then turn around anti-clockwise as far as you can. You might notice a difference in your turning ability on each side.
Work on your less flexible side to correct the imbalance. Having one side weaker than the other can affect your 'feel' for the game!
Many people perform this stretch standing, which is less effective as it permits movement at the knee and foot. Movement at these joints can compromise trunk rotation.
2. Improve Rotational Strength
Fix a cable with handle (or an exercise tube) to a low pulley. Do not set the weight too high. It's always easier to start low and then gradually raise your limits as you get accustomed to the moves.
Stand with your right side to the cable, feet are shoulder width apart. Grasp the cable handle with both your hands while standing erect. Pull the cable towards your left shoulder, ending up with your arms making a 45-degree angle to your neck. Keep only a slight bend in your elbows. Perform four reps and repeat with the other side.
Injuries and muscle imbalances often result from poor stability, which is the main cause for lack of coordination between your upper body and lower body. The abs and hips are your body's "transmission system" transferring power from the bigger and stronger muscles of the lower body to the upper body, which guides and controls your golf swing.
3. Stabilize your trunk for better rotation
Stand straight with your arms crossed at shoulder level and weight equally distributed on both legs.
Shift your weight to the left foot, and move your right foot one step away from your left foot. Make sure your right foot is firmly positioned on the floor. Rotate your upper body the same direction as the supporting leg.
Now shift your weight to the right foot while rotating your upper body to the same side. Do not lean forwards or backwards while you bend your knee. Your body should remain with good posture while maintaining a tight stomach and neutral back position.
Continue repeating this exercise so you can get a feel for what it is like to produce stability in your midsection while rotating from a more solid body position.
Finally - do not expect an instant miracle on the golf course. Perform these exercises regularly and keep adding new and challenging routines to work on your trunk flexibility, stability and strength!
About the Author:
Susan has earned national certifications as a fitness trainer with
several organizations including the National Academy of Sports
Medicine, the International Sports Science Association, and the
American Council on Exercise. As a Chek certified Golf Biomechanic and Sports
Performance Nutritionist, she is now among an elite group of golf
fitness experts nationwide. Susan is a nationally recognized golf fitness trainer and writer
for Golf Illustrated, Travel Golf, and Resort Golf among others. Her
work has been featured in Self magazine and on ESPN. For more
information on golf specific programs, visit http://www.fitnessforgolf.com.
