Golf Conditioning Program
Before we can look at the program itself,
it's important you have an understanding of golf biomechanics.
|What is Golf Biomechanics?
Golf biomechanics is the way in which a golfer swings the club,
as well as the movement the body undergoes to complete the swing.
In essence, it's the rhythmical timing and sequencing of the
muscles, joints and connective tissues, all acted upon by the
nervous system, to perform what your brain sees as the proper
golf swing. The study of biomechanics also takes into account
the internal end external forces imposed on the body and how
these forces affect the body.
Performing the golf swing with compromised posture will almost always
result in a loss of swing consistency, especially during later game
play. The body is inefficient when performing in a state of improper
posture, and the muscles required for stabilization fatigue prematurely.
Thus, once the stabilizers become fatigued and weak, the ability
to maintain a consistent swing diminishes.
Improving the biomechanics of your golf swing
will increase swing consistency, decrease injury and allow for faster
recovery following a game. Ball flight factors (angle of attack,
club face alignment, swing path, hitting the sweet spot) are all
influenced by flexibility, mobility, and static/dynamic stability
within the body. These influences, particularly flexibility and
mobility, are what keep the body in good static posture, which contributes
to good dynamic posture that is crucial for a consistent golf swing.
The DynamicAxis Golf Conditioning
Through the DynamicAxis Golf Conditioning Program you will improve
swing consistency using a biomechanical approach. All exercises
are specifically tailored to what your body needs. Every golfer
presents a different set of concerns, so plans based on generalizations
are ineffective at best, and sometimes harmful. A thorough assessment
of over 30 tests is completed. From these tests a group of low intensity
strength and flexibility exercises are put in place. Your schedule
and time restraints help dictate the exercise time and sequence
for the plan. With a combination of the assessment and your schedule
we will come up with the best possible plan. This program can be
individually customized to fit any lifestyle if the golfer is truly
committed to a better golf game.
Once swing consistency is established, and
as the golfer desires increased distance on his/her drive, a strength
and power program can follow. Before getting to this level, however,
it's important the golfer has achieved a consistent swing though
proper biomechanics. Otherwise you will be casting (strengthening)
the body in faulty form. This is analogous to casting a broken bone
without first resetting it. The DynamicAxis program focuses on the
entire body as an integrated unit with close attention to the pelvis,
trunk, and shoulder regions for increased stability and power.
The DynamicAxis Golf Program in no way mimics a typical bodybuilding
routine. Conversely, those routines can actually impair performance
on the golf course. The focus is not on building larger muscles;
you don't need to lift heavy weights or belong to a gym. Typical
bodybuilding plans do not contribute to athletic performance and
Let's face it, golf is an athletic event.
Amateur golfers achieve approximately 90% of their peak muscle activity
when driving a golf ball.1 With this level
of muscular activity occurring frequently throughout a golf game,
it's clear that the athlete should be in good physical condition
to maintain staying power as well as reduce incidence for overuse
injuries. Because a high level of skill and an elevated expression
of power are needed in golf, a highly scientific approach must be
taken to designing a strength and conditioning program specifically
for golfers. At Scott Bevins Biomechanics, you will have a program
that balances the muscular/skeletal system, improves swing consistency,
and increases power on your drive.
More Efficient Golf Lessons
Shortly after embarking on the DynamicAxis Golf Conditioning Program
you will start to realize an improvement in the skill training you
receive (from your golf pro). Your lessons will be much more productive
because your body will be able to achieve the optimal positions
required for a great swing. No longer will you have to compensate
for range of motion imbalances, weakness, and instability.
Conditioning For Years of Injury
A priceless benefit to adopting the DynamicAxis Golf Program is
the fact that golfers will greatly reduce their chance for acute
and overuse injuries. Golfers who present current symptoms of aches
and pains will likely see a reduction in this after following the
Golf is a one-sided, dominant sport which will inevitably lead to
asymmetry within the body. A study done by Dr. John McCarroll, et
al, reported that most shoulder problems, in right-handed golfers,
were found to be in the left shoulder.2 Pain
usually occurred at the top of the back swing. This pain is likely
a cause of high demand for range of motion (ROM) within the shoulder
that is compensating for lack of ROM within the trunk. The proper
conditioning program should be in place to address these issues
and bring about balance within the body.
Importance of the Trunk Musculature
The golf swing is an integrated motion with all muscles working
together in perfect harmony. Therefore it's difficult to say that
one muscle is more important than the other. But if one had to argue
for that most important muscle it would be the trunk musculature.
The trunk muscles (the core) are responsible
for stability and power throughout the golf swing. In a group of
professional golfers, a dynamic electromyographic analysis (a device
for showing the level of muscle stimulation) showed a high level
of trunk activity during the golf swing.3
In addition, adequate range of motion (ROM) within the trunk is
needed to get into the full back swing and follow-through positions.
If ROM is lacking, the golfer has no choice but to compensate in
other areas, which will eventually lead to overuse injury in that
area of compensation. Since the core muscles are comprised, partly
by the back muscles, and low back pain is the most common complaint
by pros and amateurs4, it makes sense to
strengthen the trunk muscles to make for a stronger, healthier back.
1)Chek, P. (2001). The Golf Biomechanics
Manual (2nd ed.). Encinitas, CA: C.H.E.K Institute.
2)McCarroll, J.R. (1996). The
Frequency of Golf Injuries. Clinics of Sports Medicine, 15(1).
3 )Watkins, R.G., Uppal, G.S.,
Perry, J.,Pink, M., Dinsay, J.M. (1996). Dynamic Electromyographic
Analysis of Trunk Musculature in Professional Golfers. The American
Journal of Sports Medicine, Vol. 24, No. 4.
4)Vad, V.B., Bhat, A.L., Basrai,
D., Gebeh, A., Aspergren, D.D., Andrews, J.R., (2004). Low Back
Pain in Professional Golfers. The American Journal of Sports Medicine,
Vol. 32, No. 2.