Here is a golf circuit designed to improve pelvic and scapular stabilization, club head speed, and hip internal rotation.
Pelvic and scapular stability are a component of ACTIVE dissociation. There is a difference between actively controlling rotation, and banging on your joints and ligaments. Learning to create tension in one part of the body as you actively move at other parts of the body is essential to healthy golf swing. Described in an article by Oliver et al. published in 2016, a lunge with an emphasized 'W' (exercise #1) and the airplane position (exercise #2) are great exercises that target pelvic and scapular stability. In these video are slight modifications, including resisting trunk rotation via a unilateral arm row. These exercises should be performed for endurance (90+s).
According to an article by Lewis et al. published in 2016, squat jumps were correlated with increasing club head speed. Mentioned in our other golf circuit, increasing muscular power is essential to adding yards off the tee. The unloaded squat jump should be performed with maximal effort, but only for the number of reps that you can do at a high quality.
Lastly, it has been cited by multiple articles that decreased INTERNAL rotation of the lead hip is associated with golf injuries. The last exercise demonstrated is designed to improve your active range! The most important thing to understand in any sport is limited range equates to less time to SLOW DOWN. For right-handed golfers, you want that internal rotation range at your left hip to give your muscles extra room and time to slow you down. Stay tuned for tomorrow's post on the series finale! #golf #PGA #titleist
"Electromyographic Analysis of Traditional and Kinetic Chain Exercises for Dynamic Shoulder Movements"
"Determinants of Club Head Speed in PGA Professional Golfers"