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You can't swing by the seat of your pants ‑‑ unless
you do a few exercises to make it stronger
We are all looking for new sources of
power. Whether you know it or not, you're sitting on your best source. That's
right, your gluteus maximus, the buttocks, could be the most important muscle
group in the golf swing.
These
muscles are responsible for the majority of torque and rotation in the swing,
as well as good balance and timing. They also build a solid setup, the
foundation of any swing motion.
You
must have a consistent base from which to start. The physical conditioning of
your buttocks is responsible for locking you into the same stance every time.
If
your gluteus maximus muscles are weak, you'll find yourself either sliding
horizontally or pumping laterally out of your rotation in an effort to generate
power. Your body will automatically try to generate power from other body parts
and cause you to come out of a firm, fast rotation.
You
can quickly determine if you're a "pumper" by looking at your divots.
Are they inconsistent, some deep and others shallow? "Pumpers"
usually try to generate power from either their thighs or back, both of which
cause them to stand up or dip down out of the swing rotation.
A
"slider" can be detected by inconsistent hooks and slices. Unbalanced
upper and lower body leads to one of two mistakes: 1)Your upper body starts the
downswing ahead of the lower body, causing a hook; or 2) the lower body fires
first and the upper body can't get through the ball, causing a slice.
"Pumpers"
and "sliders" have too much wasted motion in the swing. For them to
hit the ball consistently, they need an inordinate amount of timing ‑‑ and a
lot of luck.
However,
if your buttocks are strong, you have a solid base from which to start and a
firm center that keeps your swing rotation in the same place every time. You
are much less reliant on timing and can make your natural motion on a more
consistent basis.
By
performing the following drills for only 10 minutes a day, four times a week,
you will strengthen your gluteus maximus muscles to a point where they will
build a power source in your body that will keep you in a consistent
rotation.
Warm‑up:
Before
you start this exercise, you need to have been moving around on your feet for
about 10 minutes. If you haven't been, go for a quick walk through the house,
up the stairs, or out to get the paper. This gets the juices flowing,
lubricating the legs, joints, and gluteus maximus muscles to protect them from
injury.
Breathing
and Relaxation:
Proper
breathing: Inhale deeply through your nose before you begin the stretch and
exhale out your mouth as you stretch the muscle. Inhale once again while easing
up on the stretch and exhale while stretching a little further than the first.
Proper
relaxation: Relax your entire body during the stretch and try to locate by feel
the exact points for which the stretch is meant; the gluteus maximus,
hamstrings, and lower back. Don't fight the stretches. Make them as relaxed as
possible.
Stretch
No. 1:
Lie
on the floor (on a mat is preferred) flat on your back. Raise one leg up to
your chest. Place your hands behind your knee and gently draw the leg closer to
your chest, exhaling as you draw the leg inward. Continue breathing deeply and
hold the stretch for 15 seconds. Repeat with other leg.
Stretch
No. 2:
While
on your back, raise both knees to your chest. Place your hands behind your
knees, exhaling as you draw them in toward your chest. Inhale deeply through
your nose. As you exhale through your mouth, raise your head toward your knees.
Repeat five times.
The
Squat:
1.
Take your exact golf stance close to a solid object‑‑a door knob, the back of a
bench, a chair (with someone sitting in it), or the side of a golf cart, as
shown here. When I say exact stance, I mean exact! The stance you create here
with his exercise will be programmed into your muscle memory. You'll own it and
know by feel how to locate it every time.
2.
With your hands holding onto the object and your feet tight against it,
sit back away from your knees into a
sitting position. While you are in this position, try to locate the muscles of
your buttocks and squeeze them. If you having trouble locating these muscles,
you can be assured they are weak. Most people who do this exercise for the
first time will feel it in their upper thighs, back, or arms.
3.
Return to the upright position and try to lock yourself into your stance. Find
a reference point and line up your pocket with it every time. In an effort to
find your stance, you will bounce a little as you try to feel where it is. Try
to keep the buttocks muscles tight throughout the entire 15 repetitions.
TIP
Don't
try to swing with your gluteus maximus muscles tight. Strong muscles create
good swings. Tight muscles cause misfires.
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