I have a saying that with knowledge we can create change. Learning the mechanics of the golf swing, particularly at impact will help you understand the importance of lower body strength for increasing your distance.
Definition: The phase of the golf swing where ball contact occurs.
It should not be surprising that the majority of the injuries occur during this phase of the golf swing when the most parts of the body are moving, maximum velocity is reached and contact is made with the ball. The spine is most susceptible if the golfer slides towards the target. Depending on the magnitude and velocity of this slide, injury can occur. For golf, sliding stresses are generally considered the most dangerous. Controlling the amount of hip slide is crucial from a physical training standpoint.[subscribelocker]
Summary of Impact Biomechanics
At Impact the:
– The head and neck experience a side bending motion towards the right combined with a forward bend.
– Shoulders are now brought back to a square position.
– The mid and low back experience a side bending motion towards the right combined with a rotational motion towards the left.
– Lower body is turning with the hips being slightly open towards the target.
– The glutes are extremely active.
Let’s get started!
Lunge with golf club
Begin with your right leg in a lunge position and the left leg extended behind you. Come high onto the left toes and use the club in your right hand for balance. Lunge towards the floor and focus on the quad and glutes on the right side. Repeat this lunge fifteen times and switch sides.
Warrior II pose for hip and lower body strength
Maintain a deep lunge in your right leg and internally rotate your left leg and left foot. Pull your navel in towards your spine and extend your arms to shoulder height. Hold for ten deep breaths and switch sides.
Hip lifts / glute strengthener on ball
Extend your legs, heels placed on the ball. Pull your navel towards your spine and using your glutes lift your hips off the floor. Repeat five times and hold for fifteen seconds.
Bridge pose with leg extended
Lift the hips off the floor into a bridge position. Place a club across your hips. Activate your left glute as you extend your right leg. Keep the club level and do not allow your hips to drop. Hold for ten breaths and switch sides.
Photo by Keith Allison