The effect of weak back muscles on swing technique

Article by Rob Neal | August 2004 More Articles Much has been made recently of the importance of getting fit to play golf. There are those in the golf industry, who like me, have been trying to change the conservative view that pervaded the golf world that strength training and golf were not a good match. On the contrary, Tiger Woods has raised the bar by showing everyone that a strong and powerful body can give you the physique to drive the ball prodigious distances, hit the ball from difficult lies in the rough, and have the stamina to continue to perform at the end of a long tournament (a 90-hole PGA tour event, the President's Cup or Ryder Cup) as well as he did on the first day. Golf fitness advisers have focussed on getting the body flexible in the right places and strong in the "core", with much emphasis on strengthening the abdominal muscles and the "pelvic floor". Whilst these emphases are crucial and provide the foundations for you developing a body that is in tune with the demands of golf, one needs to develop the muscles that produce power and energy, not just develop the muscles that control the core. In the example that I have chosen to illustrate for you in this article, I have selected a golfer who has developed a swing pattern that is not ideal. It is my belief that the reason that this pattern has emerged is because he does not have the strength in the back (lower and thoracic) and the gluteal muscles to support the swing motion that many modern day coaches seek to have their students perform. He will now face the daunting task of gaining the necessary strength in the back accompanied by technical change in which he does not allow the pelvis to tilt backward through the contact zone. In the diagram (Figure 1) below three images of this golfer are provided. You can see that even at address the pelvis is not bent very far forward. However, at impact you can see that the pelvis is tilting backward and the spine is "curled" forward. Whilst some of this type of motion is expected, the lack of strength in the back exacerbates the problem.

Figure 1 - A weak-backed golfer's postures at key points in time through the swing

The illustrations above should be compared with the golfer's swing images below. Notice in the pictures below, that the golfer, at address has his spine virtually straight. This angle is maintained at the top of the backswing and is virtually unchanged through impact too. Most importantly you should note that his pelvis does not tilt backwards (look closely at the orientation of the small blue arrow on the posterior aspect of the pelvis of both golfers. Figure 2 - An example of excellent back postures at key points in time through the swing Read More For more information on improving your golf through physical interventions, our double CD "Better Body...Better Golf" will give you all the answers you need. We take you through the 10 most common swing faults and teach you how to assess yourself and which exercises are right to fix your individual faults. You can buy this sensational product at Better Golf About the Author Dr Rob Neal is the Director of the Golf Athlete and Golf Biodynamics. He is also a consultant to Women's Golf Australia, Queensland State Men's & Women's Teams, QLD Academy of Sport, Schools of Excellence in Golf & the PGA of Australia, New Zealand and UK. Better Posture = Better Golf

Article by David Chettle | August 2006 More Articles It is pretty simple really - the better your posture is at address and through your swing, the better and more consistent your swing will be.

There are many exercises that will help you improve your posture. In this feature, we will investigate one of the best exercises that you can add to your current program. The Bent-Over Barbell Row is a fantastic exercise that strengthens the major muscles of the upper back while concurrently enhancing your postural strength. It is an intermediate gym exercise that requires a certain amount of postural awareness and understanding of where your body is in space and time. By strengthening the musculature of the upper back through proper shoulder blade control, we can help to keep your arms "quiet" throughout your swing. The objective of the exercise is to maintain neutral spine posture throughout, while pulling the barbell in towards the abdomen (belly button to be precise). Make use of the mirrors in your gym to check that your posture is correct to begin with and also that it is maintained throughout each set. During each repetition, the focus should be on drawing the shoulder blades in together rather than just bending your elbows using your biceps. You are actually trying to feel the lower points of your shoulder blade squeezing together moreso than the upper portion - this can be best felt by ensuring that the bar is pulled low towards your belly button and not to your chest. Always keep your back straight throughout the exercise - rounding of your upper spine will often result in discomfort (not to mention no strength training benefit). If you have a noticeable strength imbalance of your upper back musculature, you may notice that, when completing this exercise, you feel the muscles across the top of your shoulder and neck region doing too much work (even after technique correction). If this is the case, you should refer to the seated row article as an alternative exercise. The pictures below show the start and finish positions from side and front views. As a part of your program, you should aim to complete 3 sets of 10-15 repetitions with a challenging weight 2-3 times per week. Avoid any bouncing movement of your trunk - if you can't keep your trunk still, chances are that the weight is too heavy for you. Start - Bent-Over Barbell Row

Finish - Bent-Over Barbell Row

Improved postural strength is not only crucial to improving your golf, but also to improving your daily function and health of your spine. Be sure to ask for assistance from a suitably qualified exercise specialist when learning this exercise. Read More For more information on improving your golf through physical interventions, our double CD "Better Body...Better Golf" will give you all the answers you need. We take you through the 10 most common swing faults and teach you how to assess yourself and which exercises are right to fix your individual faults. You can buy this sensational product at Better Golf Simple Stretches To Increase Your Distance - Part 2

Article by Michael Dalgleish | January 2006 More Articles With the evolution of the athletic swing (a term coined by David Leadbetter) - the golfer places increased emphasis on the bodys ability to torso rotate or shoulder turn or whatever term you may have heard used to describe the movement of the upper half of the body. Coaches will commonly term this upper half movement shoulder turn whereas your sports science staff will by anatomical definition call it torso or thoracic rotation. Three dimensional, kinematic measurement has now highlighted exactly how much pelvis rotation range of motion the best players in the world actually have. The top players generally have between 40 and 50 degrees of pelvis rotation during their takeaway. This is matched with 90 to 95 degrees of shoulder turn or upper torso rotation. The difference between these two is known as the X-factor and is a major component of the power source in the modern swing. We will investigate this very important factor in more detail in future articles.

Correct stretching of the torso or trunk area will improve your consistency with this essential movement and should lead to a greater ability to store energy and thus increase your length. We have previously examined the need to stretch or at least maximise the amount of lateral trunk muscle range of motion you need. We will now examine another component that of lower back or thoraco-lumbar rotation. The anatomists will tell us that there is very little actual rotation available in the lower half of our spine. However, if we have any limitation to upper back mobility or hip mobility below then we will need to get every little bit we can. So after you have had a good stretch of those lateral trunk muscles and your gluteal or buttock muscles (see improving hip turn) then you should complete the following stretch. Lumbar Rotation or Low Back Joint Stretch * Lay on back with one leg bent at the knee to 90 degrees at the hip and knee * Bring the bent knee over the other leg and push knee against the floor with opposite hand * Then reach out with other arm (to keep both shoulders on the floor). You will feel the stretching in lower back and buttock * The stretch should be felt in the low back only - if you feel it in the buttock then gluteals are still too tight and probably need more flexibility * Hold stretch for 20-30 seconds x 3 Read More For more information on improving your golf through physical interventions, our double CD "Better Body...Better Golf" will give you all the answers you need. We take you through the 10 most common swing faults and teach you how to assess yourself and which exercises are right to fix your individual faults. You can buy this sensational product at Better Golf Develop Your Balance, Control & Stability

Article by David Chettle | May 2005

More Articles In past articles we have discussed the rationale for using Swiss Balls in our exercise programs for golf and I have taken you through many introductory exercises that you have implemented into your routine. I have had a few requests for a more advanced/challenging exercise for those of you who have found the earlier exercises too easy. The Swiss ball supine bridge and alternate leg lift is a fantastic drill that develops balance, core control, and single leg stability all in the one drill. I recommend that you incorporate this drill into your physical training if you exhibit any of the following technical problems due to physical "issues": * Poor posture control through your swing * Inefficient weight transfer on either take-away or follow-through * You display a reverse pivot The reason that this exercise works well is because you simply cannot cheat. You must improve your gluteal (butt) strength and your core (tummy) strength concurrently to master it. The start position requires you to have your head and shoulders resting on the ball, and your legs/feet out in front of you. Your hips will be aligned perfectly between your knees and shoulders with no arching or rounding of your lower back (remember perfect posture). Your feet will be directly below your knees. Fig. 1 Fig. 2

Your next move is to try and straighten your knee on one side. You will have to keep your glutes and core tight throughout. The goal is to be able to straighten your leg without having your hip drop, and hold your leg out for a count of three. Over time, work your way up to being able to complete 2 sets of 8 lifts on each leg. As your skill develops, this drill will become easier, so if it is a challenge you want, try and do this exercise with your eyes closed. Until next time happy golfing and remember, a better body equals better golfing.

Read More For more information on improving your golf through physical interventions, our double CD "Better Body...Better Golf" will give you all the answers you need. We take you through the 10 most common swing faults and teach you how to assess yourself and which exercises are right to fix your individual faults. You can buy this sensational product at Better Golf Weight Loss Tips for Golfers - Part 1

Article by David Chettle | August 2004 More Articles Accept The Facts There is no magic involved in fat loss. You must exercise (cardio and weight training) and change your nutritional habits. In other words, monitor and/or limit the intake of food and drink. If your energy expenditure is less than your calorie intake you will continue to increase your weight. If you are only performing cardiovascular training (e.g. walking, aerobics etc.) you must start to perform weight training if want to achieve your fat loss goals. Find The Right Way To Work Out Get on a program. A degree qualified personal trainer will design a program specifically for your goals (yes...you can combine weight loss and golf performance in the same program!). They will teach you the correct way to use equipment, and appropriate form and technique for both cardiovascular and weight training. More importantly, your program will reflect your individual needs and abilities - this ensures the ultimate in safe, results oriented exercising. Work Out Consistently We all know that exercise burns calories while doing it. We now know that exercise actually "ups" your metabolism for up to 9 hours after a workout - meaning that you will be burning more calories per hour than if you hadn't exercised at all. Basically it is another bonus that comes from exercise! Do Your Aerobic Activity In The Morning

Research shows that completing some form of aerobic exercise first thing in the morning is more effective for burning fat than exercising later in the day after you have eaten a few meals. This is due to the fact that after a nights sleep, your blood sugar levels are low, as are your carbohydrate reserves - this forces your body to metabolise stored body fat to get through the exercise. Set Specific Goals And Write Them Down Do not write, "I want to look great". That is not a specific goal, rather a dream. A more specific goal may be "I want to lose 6 kgs of fat over the next 12 weeks". This is a goal as it has a specific measurable objective. It is interesting to note that researchers have found that you are 30 times more likely to achieve your goals when they are written down. Read More For more information on improving your golf through physical interventions, our double CD "Better Body...Better Golf" will give you all the answers you need. We take you through the 10 most common swing faults and teach you how to assess yourself and which exercises are right to fix your individual faults. You can buy this sensational product at Better Golf Weight Loss Tips for Golfers - Part 2

Article by David Chettle | August 2004 More Articles Learn, Learn, Learn Learn how to make the changes you want to make. Get educated seek out a university degree personal trainer with ample experience in fat loss. Learn how to read labels on food, learn how to prepare more nutritious meals, learn what foods are primarily protein, carbohydrate and fat sources, learn why healthy fats are good for you and may help you lose fat, just don't stop learning! Focus On Fat, Not Weight Too many people focus on "weight" loss and not "fat" loss. They get depressed if they don't lose anything on the scales, but elated if they

do. Everything is built around losing weight. The only thing that really matters is that you are achieving a toned look, which comes from decreasing the percentage of your total weight that is made of bodyfat. Eat Smaller, More Frequent Meals Firstly, this prevents extreme variations in blood glucose levels (i.e. you will feel more energetic and less hungry). Secondly, by never subjecting your body to a state of starvation, you are not only helping to reduce the tendency to pig out when you do finally get to eat, but also you're minimising your body's fat storage response to more infrequent, larger meals. Distinguish Between Physiological And Psychological Hunger Physiological hunger is that growling stomach or that little pang you feel - this is a true hunger sensation that you should respond to. Psychological hunger is often comes about when you are reminded of food - e.g. that Magnum add on TV, when you smell food (mmm the bakery!), or when you want to heal psychological hurts like loneliness, depression and anxiety. These are not true hunger sensations. Fail Fast And Change Direction If what you are doing now in relation to nutrition and exercise is not working - make a change. The definition of insanity is doing the same thing over and over and expecting a different result - does this sound like you? If you want different results, you have to take a different approach. You may be doing 5 brisk walks per week - but if you are not changing the shape of your body, it is not working so change what you are doing. Read More For more information on improving your golf through physical interventions, our double CD "Better Body...Better Golf" will give you all the answers you need. We take you through the 10 most common swing faults and teach you how to assess yourself and which exercises are right to fix your individual faults. You can buy this sensational product at Better Golf