Sitting on a Power Pack
In my opinion the area of the shoulders and the core muscles of the body are the areas that really should be functioning at the optimum level for any golfer to get the very best from our technique looking from a physical perspective.
In the golf swing there may be no more important multi-function muscle than the gluteus muscles or our buttocks. This group of muscles is essential in helping the golfer maintain lower body stability throughout the swing. Power can only be applied consistently if stability has also been built into the technique.
It is very easy to ignore this area of our body even if we are a regular visitor to the gym so here are a few simple exercises that will help you become aware and train this important part of our body’s core muscles.
- Deer in the Headlights This exercise teaches you how to isolate and fire, or switch on, your glute muscles independently of other muscles in your lower body. Knowing how to do this will help you build strength and stability in the lower body.
Lying flat on your back with your knees bent and your feet flat on the ground, place both hands on your glutes or backside. Try to contract your right glute without engaging any other muscles, especially the hamstring. Hold for 5 to 10 seconds trying to squeeze as hard as you can. Repeat this on the left side and then on both sides together. Doing this regularly will help you understand how to fire your glutes in the golf swing.
- Bridging Two Legs While lying down on your back, bring your feet close into your gluteus with just a little space between your feet and your gluteus. With your hands at your side, raise your hips into the air and hold for 10 seconds then return slowly. The objective is to feel the stretch in your hips and quads before your hips are all the way in the air. Your gluteus, quads, and abdominal should get fatigued from this exercise. Do 2 sets of 10 reps.
- Duck Walks Stand with your feet a little wider the shoulder width apart. Bend at the knees and squat down so that your butt is almost sitting on your heels. Staying low in this position begin walking forward. Set up with more of your weight towards the heels rather than towards the toes. During the drill, make sure you mentally focus on which portion of the body should be feeling the burn/activation (side of the buttock).
- Goblet Squat Hold a kettlebell, dumbbell, or medicine ball at the sternum (the centre of the chest) while performing the squat. When performing a goblet squat, drop the elbows in between the legs inside the knees, for a full range of motion. Goblet squats are great for beginners (and also experienced lifters) since they keep us from leaning forward (holding weight in front of the chest is very s stable compared to other placements).
Appointments with Paul for golf lessons in Wicklow can be booked via Powerscourt Golf Club Reception: Tel (01) 204 6033 or the Golf Shop Tel (01) 204 6031. Read more about lessons from Paul Thompson by visiting the Powerscourt Golf Club Website.