Muscles and Golf Swing: Finale

Muscles and Golf Swing: Finale Stability and kinematics of golfers

Improving directional accuracy can be achieved by controlling the movement of the hips and upper torso (shoulders) so that they remain close to the axis of rotation. Additionally, maintaining a consistent spine angle throughout the swing can help ensure accuracy.

Fujimoto-kanatani (1995) conducted research on professional golfers' body movements and found that the key points were the same. Specifically, the right knee flexion and right hip remained relatively stable during the backswing.

Wang, Yan & String (2007) discovered that a reduced movement of the C7 vertebra away from the axis of rotation during a downswing was associated with improved accuracy at impact. Conversely, a larger movement away from the axis of rotation was associated with decreased accuracy.

A research study has confirmed that the golf swing should have a stable rotational axis.

At the Fifth World Scientific Congress of Golf V, Phoenix 2008, John Hellstrom and colleagues from Sweden reported on their study of the relationship between stability and body movement in golf swing. The study included 11 high school male golfers, with an average age of 17 years and handicap of -0.4 ±1.8, as well as 7 female golfers, with an average age of 16 years and handicap of -3.4 ±2.1.

The stability of the lower body and body of each participant was tested, and their body movements during the swing were measured 3 times. The values for both the backswing and downswing of the swing were recorded as below:

The hips are aligned with the Target line along the X-axis (Pelvic sway).

The upper body moves in line with the Target line along the X-axis (Upper torso sway).

The hips move anteriorly and perpendicular to the Target line along the Y-axis (Pelvic thrust).

The torso on the shoulders moves forward and backward perpendicular to the Target line along the Y-axis (Upper torso thrust).

The hips lift up and down along the Z-axis (Pelvic lift) and the upper torso lifts high and low along the Z-axis (Upper torso lift).

Stability Test

Supine hip extrusion

Lie on your back with your hips bent at 90º.

Keep your back pressed against the floor and test for stability by inserting a hand into the belt area.

If your back stays pressed against your hand, your stability score is 0. If you find that your legs can lower together to the floor with your knees bent at 20º, your stability score is 1.

If your legs can lower together to the floor with your knees bent at 90º, your stability score is 2.

If neither of these is achievable, your stability score is 3.

One-Legged squat

Stand with one leg on a low table, keeping your hips from tipping, bend your knee and lower your foot until it is in line with your knee. Once your knee is in line with your foot, hold the position and switch sides.

No stability: Score of 3, cannot perform the squat.

Low stability: Score of 1, perform the squat with weak grip and unweighted leg resting on a large ball.

Very little stability: Score of 2, perform the squat with a strong grip and unloaded leg on a sturdy chair.

Good stability: Score of 0, perform the squat with knees bent without any grip.

Prone Bridge

Lie face down on the floor, with your elbows and forearms on the ground. Position your elbows so that they are aligned with your shoulders. Lean onto both feet so that your legs and back are in a straight line.

Stability Score 0: Can lift opposite arm and leg and hold for 10 seconds.

Stability Score 1: Leg can only be lifted for 10 seconds.

Stability Score 2: Able to pose in the figure for 10 seconds.

Stability Score 3: Unable to keep legs and back in same line.

Studies show that

A high score on the prone bridge and one-legged squat tests was associated with decreased stability and an excessive amount of upper body sway during the backswing. Additionally, decreased stability in the one-legged squat and supine hip extrusion tests was linked to excessive hip rotation.

These three stability tests provide information to aid in training stability of the hips, torso, and legs.

Advice for Golfers

To improve your golf backswing, it is important to make sure you have good torso stability. You can check this by doing a prone bridge and a one-legged squat. If your stability is not up to par, you should train your muscles by regularly doing these two poses to increase your strength.

To improve stability in backswingers with excessive hip rotation, they should incorporate both the one-legged squat and the supine hip extrusion exercises into their routine. Additionally, they should focus on strengthening the hip and leg muscles on both sides of the body, as well as training to increase shoulder rotation.

For older golfers or those suffering from knee pain, it is important to avoid exercises that put too much pressure on the knee joints, such as one-legged squats. Instead, exercise by riding a bicycle or sitting with your feet stretched out and your ankles weighted. This will strengthen the thigh muscles and reduce the risk of knee injury, as well as reduce the chances of knee inflammation or osteoarthritis.