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Time and again I am presented with people
who are seeking extra distance from their game. My job is to find a
way to achieve that goal, through enhancing the most important piece
of equipment there is, your body.
Equipment changes are increasing
length to record levels, yet people still are seeking more and more
distance from their shots. Improving the body is the answer to
unlocking more distance out of your golf game.
Each person seeking this extra
distance should undergo a comprehensive Physical and Golf Diagnostic
Evaluation. These evaluations determine any limitations that may be
holding us back from obtaining a better and “longer” game.
Thousands upon thousands of these
evaluations have been conducted over the past two years, and there
are distinct trends we see amongst the golfing population. The most
frequent trend we see is "Hip" related limitations.
Over 80% of our ClubGolf clientele has
various Hip limitations. These limitations can be related to many
domains such as; Flexibility, Stability, Mobility, Power, Endurance,
or Balance. If any of these domains contains a limitation, then the
golf swing ultimately can be affected.
How can golfers fall into that 20% which does not
possess the Hip limitations? Nothing can replace the full diagnostic
evaluation to ascertain which domains the hip may be limited in.
However, we will examine a couple of exercises that have become a
staple of our programs. These two exercises will attack Mobility,
Stability, Flexibility and Strength in the Hip
region.
Improvement in these regions will
allow for a greater involvement of the core in the golf swing, which
will lead to increased distance, not too mention control.
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Figure Four Stretch |
(Mouse-over
picture to see finish position)
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On
your back, you will cross one ankle over the opposite knee. Proceed
to interlock hands behind the thigh of the grounded leg.
With head
comfortably resting on the ground (or pillow), you then pull the
grounded leg into the air. Continue pulling the leg towards chest,
until a stretch is felt in the opposite hip.
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Hold stretch from
15-30 seconds and repeat 3-5x in each direction. The Figure Four
Stretch is aimed at increasing both Mobility and Flexibility for the
entire hip region.
(Never perform any stretch to the point
of pain and only in a controlled manner).
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Hip Windshield Wipers |
(Mouse-over
picture to see finish position) |
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On your
back with both knees in the air and lower legs parallel to the ground, place fists side by side in between both knees. While resting head comfortably on ground (or
pillow) and keeping lower legs (calves) parallel to ground, kick
both feet apart from each other.
Always maintain the connection between the knees
and fists. Be sure not to place undo pressure on the fists, as this
is a sign of substituting other muscles in lieu of the hip muscles.
Perform 1-2 sets of 15-25 repetitions. Exercise should be conducted in a slow controlled
manner. Tension should be felt in outsides of hips at end range of
motion.This exercise is aimed at increasing Mobility, Stability and
Strength for the entire hip region.
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Lance Gill is a Certified Master Golf Fitness Instructor from Advantage Golf, an Athletic Trainer and the
Lead Diagnostician at ClubGolf Fitness Center in Cincinatti.
For more information on how to
build a solid foundation, schedule a body screening, or learn more
ways to improve your golf game, contact
Lance at 301-519-1920 or email him at Lance@ClubGolf.com
The articles at GolfFitnessProducts.net
are for informational purposes only and are not intended to substitute
for direct examination and exercise prescription by the appropriate
health professional. It is strongly recommended that you do not
perform any exercise program without the consent of your personal
physician.
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