Please Note: Some of the following stretches require the use of a FITforeGOLF Strength Trainer device.
The golf swing involves virtually a full rotation of the trunk. The main muscles responsible for this rotation are the abdominals, in particular the oblique and transverse abdominal muscles. The abdominals are some of the strongest muscles in the body. Increasing their role in the golf swing can help increase clubhead speed. In addition to rotating the trunk, contracting the abdominals has the additional benefit of bracing the spine thus protecting it from injury. The POWER and PROTECTION offered by the abdominal muscles makes them the most important golf muscles in the body. While every golfer uses their abdominal muscles to some degree, learning to use these muscles more effectively is very important for optimal performance.
FITforeGOLF delivers a multifaceted program designed to help keep you injury free and add years to your game. The better the body, the better the performance!
Special Instructions
- This Trunk Power Program contains both stretching and strengthening exercises. These exercises should not cause pain. STOP IF YOU FEEL PAIN.
- NOTE: Wear and tear of the latex tubing will occur over time. Users must assume full responsibility when stretching latex or related products.
- The FITforeGOLF Strength Trainer is made from high quality and durable materials. However, users have a responsibility to periodically inspect the various part of the FITforeGOLF Strength Trainer to ensure breakage and possible injury do not occur. To prolong cord life, avoid stretching the tubing more than 3 times its resting length.
- CAUTION: If you have any health concerns or are unsure about starting a strengthening program, consult your doctor before proceeding.
Strengthening exercises should cause fatigue but not pain. STOP IF YOU FEEL PAIN. - Minor short-term discomfort may be experienced with this program however, prolonged discomfort should be investigated.
Lie on your stomach. Place your hands under your shoulders. Slowly perform a push-up with your arms but let your back, buttock & abdominal muscles relax and try to keep your hips on the floor. You may feel some pressure in the middle of your low back, but no increase in pain. Stop if you feel back pain. Hold for 2-3 seconds then slowly lower back down. Repeat 5 times.
HAMSTRING STRETCH
Lie on your back with one leg straight and the other hip and knee bent to 90 degrees. Grasp the back of the bent thigh as shown. While keeping this thigh vertical, pull the toes back towards your head then slowly straighten the knee until you feel a gentle stretch in the back of the thigh. Hold for 15 seconds then repeat on the opposite side.
Sit and cross your right leg over a straight left leg. Turn your trunk to the right and place the back of your left elbow on the outside of your right knee. Slowly pull the right knee to the left while turning your trunk further to the right. A stretch should be felt on the outside of the right hip and low back regions. Placing your right hand on the floor will help with balance. Hold for 15 seconds then repeat on the opposite side.
Remember: Pull in your abdominals
TRANVERSE ABDOMINAL
EXERCISE
Lie on your back with your knees bent. On each side of your lower abdomen, place 2 fingers of each hand about a palm width below and to the sides of your belly button. Press these fingers firmly into your lower abdomen. Start the exercise by GENTLY drawing the lower portion of your stomach (the area between the belly button and pubic bone) down towards the floor. Do not move your pelvis, hold your breath or let your chest rise. You should feel the muscle under your fingers become tight. You do not need to use a maximum effort. Use only as much effort as needed to feel the muscle become tense. Hold this pressure for 10-15 seconds. Breathe normally the whole time. Repeat 10 times. A light strain should be felt deep in the lower abdomen.
Important: Maintain light tension in the transverse abdominal muscle throughout the day.
Place the anchoring strap in a door frame at mid-thigh height. Close the door so the tubing cannot be dislodged. Grip the FITforeGOLF Strength Trainer like a golf club. Get into your normal golf stance and move away from the door until you feel resistance. Tighten your abdominal muscles. Start your backswing away from the imaginary ball and against the elastic resistance. Your arms, shoulders and upper body should be one stable unit. DO NOT bend at the elbows and DO NOT let your hips or legs turn. Your arms will not get very far before the tubing stops further motion. Return to the start position and repeat. CONCENTRATE on pulling in your abdominal muscles with each repetition.
Turn and face the opposite direction to the Backswing Exercise. Repeat the exercise, but this time the elastic will provide resistance through the Downswing portion of the impact zone. CONCENTRATE on feeling your abdominal muscles work.
Remember: pull in your abdominal muscles for each exercise and maintain good posture.
Lie on your stomach with your hands by your side. Without using your arms, slowly lift your head and chest off the floor. Try to squeeze your buttocks together as you do this. Hold for 3-4 seconds then slowly return to the start position. Repeat 5-10 times. Placing your hands behind your head will make the exercise harder.
Lie on your back with your left knee flexed and the right straight and resting on the ground. Place wither your left hand or a rolled towel under the low back. Gently draw your belly button in then curl and twist your trunk until your right hand just reaches your left knee-cap. Hold for 3-4 seconds then return to the start position. Perform 10-20 repetitions then repeat reaching for the right knee. Maintain a gentle chin-tuck during the exercise.
Lie on your left side and prop yourself onto your left forearm. Keep your trunk and upper thighs straight and bend both knees to 90 degrees (not shown). Raise your hips and pelvis off the ground. Stop is you feel pain in your left shoulder. Hold for 3-4 seconds then return to the start position. Perform 5-10 repetitions then repeat on the right side. The exercise can be made much harder by keeping the knees straight (shown).
SET UP FOR POWER
While strong abdominal muscles are critical for developing optimal club-head speed and protecting the spine, other factors such as set-up posture and flexibility are also important. When addressing the ball, it is important the forward tilt of the trunk comes from the hips rather than the spine. A slouches set-up posture, where the spine is rounded or flexed rather than relatively neutral, places the abdominal muscles in an inefficient position and make it more difficult for them to contract during the swing.
Flexibility is also important. Greater trunk rotation range of motion helps create a longer back swing, which in turn permits the abdominal muscles more time on the downswing to accelerate the trunk to maximum velocity.
USING YOUR ABDOMINAL MUSCLES IN YOUR SWING
Exercising the abdominal muscles, while important, does not automatically guarantee these muscles perform any differently during the actual golf swing.
A very simple way of increasing the amount of abdominal muscle activity during the golf swing is to GENTLY tighten your abdominal muscles just before starting your backswing.
To do this correctly, address the ball with your normal stance then lightly draw in your belly button (see Transverse Abdominal exercise). You should feel your stomach muscles tense as you do this. The low back and pelvis SHOULD NOT MOVE when the stomach muscles contract.
This gentle contraction protects your lower back and prepares the abdominal muscles to contract on the downswing and follow-through thus creating powerful trunk rotation. Your swing may never be the same!
