Golf Exercises To Decrease The Hip Slide & Sway

Here are a few more golf specific exercises to help improve the strength and stability in the hips. Improved stability will help correct the slide and sway many golfers have in their golf swing.

Posted under Exercise Tips, Swing Faults

This post was written by Mark Tolle on February 16, 2009

Tags: , , ,

Golf Exercises To Correct A Major Swing Fault

As golf fitness specialists, we know that good mobility through the hip, especially internal rotation is very important. It can effect many positions in the golf swing as well as cause swing faults. Two of those swing faults are seen quite frequently in golf swings. I am talking about a slide and a sway. The slide is when the pelvis/hips move excessively toward the target during the downswing. The slide is then the opposite, where the hips and lower body move away from the target during the backswing. Both of these result in altered weight shifts and loss of power.

A second physical component to both of these swing faults is the ability to stabilize through each hip. This stability requires both strength and neurological control in the hip musculature. I recently showed a nice muscle activation technique that helps improve both mobility and stability. So, I wanted to follow up with a few exercises that helps in developing these needed components of hip function in the golf swing. Give these a try.

Posted under Exercise Tips, Swing Faults

This post was written by Mark Tolle on February 11, 2009

Tags: , , ,

Exercise To Correct That C-Posture In Your Golf Set Up

The set up to the golf swing is one of the most fundamental aspects of the swing. If your set up posture is bad, your swing will be bad. A common set up fault is the C-posture, that is, the slumped over position we often see. Your head is forward and curved down and the upper back and shoulders are excessively curved forward. This hunched over position really limits your shoulder turn and your ability to make a good backswing.

Sometimes the cause of this C-Posture is just a poor understanding of the golf set up position, but for the majority of golfers it is caused by muscle imbalances and joint restrictions that developed over time. The muscles in the upper back become weak and or tight. It is common for the lats and shoulder rotators to become tight. The lats attach on the back of the pelvis and go up the back and come under to the front of the shoulders. This is why the pelvis can have a strong influence on the shoulders & our upper body posture.

There are several exercises which help in restoring correct posture and upper back mobility. Here are 2 good ones I use quite often. If you have a C-posture in your set up, try these.
Good Luck!

Posted under Exercise Tips, Swing Faults

This post was written by Mark Tolle on November 23, 2008

Tags: , ,

Two Exercises To Increase Your Shoulder Turn

A good shoulder turn into your backswing & follow through are essential in having a powerful swing. Often times golfers tend to twist from the low back (lumbar spine) rather than the upper back (thoracic spine)during the swing. The low back was not designed to rotate to the degree it often does during the golf swing. This can lead to extra stress and ultimately injury. The upper back on the other hand is actually designed to rotate much better and to a greater degree.

With all the bad posture positions we put ourselves in, like sitting at a desk or driving a car, we tend to get stiff over time. This stiffness in the upper back limits our rotation/shoulder turn during the golf swing.

We are always looking for ways to increase our flexibility, so try these 2 exercises
today to help increase that shoulder turn.
Good Luck!

Posted under Exercise Tips, Swing Faults

This post was written by Mark Tolle on November 23, 2008

Tags: , , ,

How A Golf Specific Fitness Program Can Help Correct Your Swing Faults

We are always looking for that perfect golf swing. You know, that one swing that consistently gives us long drives and accurate shots. Actually books have been written about searching for that perfect swing. However I think most of us amateurs accept the fact that a perfect swing does not exist or is not likely achievable.

What we do focus on when working on our golf swing is to minimize swing faults or significant errors in the swing that contribute to a variety of bad shots. Also, we just try to get a repeatable swing that works for us. A teaching professional is the key person in helping golfers understand and correct swing faults. But something else to think about is how a golf specific exercise program can help correct problems in your swing as well.

In the past I have written about how posture problems such as the C-posture & S-posture can cause specific problems in your swing. There are actually about 12 -15 different swing faults depending on who you talk to. So, if you think about it, there are many, many, parts of your swing that can cause those bad shots. In the future I will be discussing individual swing faults and how specific exercises can help eliminate them, so I won’t go into it now. The important thing to remember is often times the swing error is directly related to a posture, mobility, or stability problem. These Problems can be improved with the correct exercise program.

Posted under Swing Faults

This post was written by Mark Tolle on November 21, 2008

Tags: , ,

Exercises To Correct The Faulty C-Posture

As a follow up to my last post I want to show you two golf exercises that are helpful in correcting a C-posture in your set up. Often times you will already know that you have a slumped position in your golf setup position. Either your friends have told you or your teaching professional is trying to get you to improve it. If you are unsure, here is a simple test you can do at home to help identify this set up fault.

Stand with your back all the way up against the wall as shown. Make sure your heels touch the wall, as well as your butt, shoulders, and head. Now if you are able to have everything touch the wall with minimal effort then you have pretty good posture. If you relax and your shoulders slump and your head or upper back comes off the wall you have some muscle imbalances. However if you are unable to put your head straight back against the wall you have significant muscular imbalances.

Correct your C-posture with exercises

If you failed this test, or your golf professional has told you to work on your posture, then try these two exercises right now to start improving your set up position and swing.

Lie down on the floor on your stomach. Place your elbows up under your chest, so that you are propping yourself up. With your shoulders propped up and the rest of your body flat on the floor your spine should be curved into extension. Just relax in this position letting gravity do the work. You should feel like your shoulder blades are pinching together in this position. Then while keeping your elbows stationary rotate the forearms out at 45° angles. Stay in this position for one minute.

Sit down on the floor with your back up against a wall. Then bring in your feet toward you so your knees point out and the soles of your feet are touching. Keep your feet as close to your body as possible. Then make sure your butt, low back, shoulders and head are touching the wall. This may be difficult but what is most important is that your butt and low back are touching the wall. Then take one arm and slowly slide it up the wall away from you body. You can hold a golf club in the opposite hand to help slide it up if you wish. When you slide the arm along the wall make sure your lower back does not come away from the wall. Hold it for three seconds and repeat five times. Then perform the arm slide on the opposite side. You may notice one arm is harder than the other.

Give these two exercises a try and start improving that golf posture now. Best of luck!

Posted under Exercise Tips, Swing Faults

This post was written by Mark Tolle on November 20, 2008

Tags: , ,