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How To Train Your Glutes For An Improved Golf Swing
Sunday, January 27, 2008

I often times get questions about core training for golfers. Usually people want to know what the best exercises are, and how it can make them hit the ball farther. The core is very important in the golf swing, but training and exercise selection is often times misunderstood.

The truth about core training is that it is more about stability and control than pure strengthening. More specifically the core musculature; the abdominals, glutes, and hips, need to have the ability to stabilize and move at the same time. What this means is that the nervous system & muscular system work together to control movement, and transfer energy from one body part to another. This certainly is an important component of the dynamic golf swing.

Now, in order to control and transfer energy, your muscle need to function correctly. In other words, they need to be doing the job they are meant to do. For example if the glutes are not doing their job someone else in the body has to work harder and take over their function. This is called compensation which can lead to problems. In this example, the back muscles take over for the glutes and work overtime, resulting in back pain.

It is important then to first make sure your glutes are functioning correctly, and then train them to stabilize and control movement so that energy is transferred efficiently through your golf swing.

Here are 2 exercises you can use to help insure your glutes are working properly and to help improve the stability & control through your pelvis and hips. Good Luck!

Hooklyimg Gluteal Contractions

Focus on contracting both gluteals at the same time. There should be very little movement in the low back or pelvis. Then try contracting one glute at a time and alternate left right.

Single Leg Bridge With Opposite Side Hip Flexion

Pull one knee to your chest & hold. Bridge up with the opposite leg and focus on using your glutes. Hold for 5 seconds & repeat 10 times on each side.

Posted by Mark @ 2:59 PM