Golf swing
A study found that amateurs use 90% peak muscle activity whereas professionals use 80% peak muscle activity3. This is something that should be avoided since it causes amateurs to place excessive load on the lumbar spine3.
Injuries
Assessment
Workouts
Warm-up
- Long sit rotation
- Prone press up
- Lateral deadlift
- Stabilizing
- Lateral deadlift iso with rotation
- Lateral deadlift weight shifts
Workout
- Resisted lumbar reversals
- Resisted lumbar reversals + Rotation
- Windshield wipers with adduction iso using a block
- SB deadbug
- Sideplank clamshells “CKC Clam shells”
- DNS 3.5 Months with Shoulder Flexion Loaded
- Half kneel high-low chop closing pattern
- Suitcase carry marching
- Tall kneeling horizontal rotations (paloff style)
- Cable push-pull
- KB swings
- Medicine Ball 1-Leg Lateral Hop to Opposite Direction Rotational Throw
- load into back leg then transfer power medially towards the contralateral side
- Lateral bounding (“ice skaters”)
- KB Halo’s
- Hip airplanes
- Step up to Hip IR
Training
Pelvic control
- Supine pelvic tilts
- Quadriped pelvic tilts (Cat-cow)
- Resisted pelvic tilts (Resisted cat-cow)
Pelvic dissasociation
- Standing pelvic dissasociation
- stand wit hands on a wall
- rotate hips/pelvis left and right while keeping head and chest pointed towards the wall
- This blocks the upper body while the pelvis rotates
- Resisted standing pelvic dissassociation
Rear leg training
- Lateral pull through on eversion wedge
- Staggered stance on
- Med ball skaters to throw
- Standing in square stance with wall to the left
- Laterall jump to L foot
- Laterally jump to R foot
- Laterally jump to L foot and throw the ball to the Left
Swing training
- Cross arms and place your hands on your opposite shoulders.
- slightly bend knees and hip hinge so your hips touch the wall behind you
- Keep your head facing down where the ball would be
Part 1: Symmetrical swinging
- Practice rotating left and right
- As you rotate right
- Feel the left hip leave the wall and the right hip press into the wall
- As you rotate left:
- Right hip moves away from the wall and the left hip feels the wall
- Loading into your R foot (pronation)
- Pushing out of your L foot
Part 2: Asym swing practice
Rear leg training
- Cross body row step through
- Start in staggered stance with cable pulling from ground level on ipsilateral side
- Do not bend the knee more than 90deg at the bottom of the squat, we are looking for tension rather than full knee ROM
- Rotate contralaterally while standing up
- You should end with your feet next to eachother standing erect and neutral spine rotation, but you should NOT be in spine extension
References
1.
Thomas ZM, Wilk KE. The Golfer’s Fore, Fore +, and Advanced Fore + Exercise Program: An Exercise Series and Injury Prevention Program for the Golfer. International Journal of Sports Physical Therapy. 2023;V18(3):789-799. doi:10.26603/001c.74973
2.
Davies C, DiSaia V. Golf Anatomy. 2nd ed. Human Kinetics; 2019.
3.
McHardy A, Pollard H, Luo K. Golf injuries: A review of the literature. Sports Medicine (Auckland, NZ). 2006;36(2):171-187. doi:10.2165/00007256-200636020-00006
Citation
For attribution, please cite this work as:
Yomogida N, Kerstein C. https://yomokerst.com/The
Archive/Performance Training/Golf/golf_athlete.html