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Your Power Plant How to Hit a Mile By Robert Mottram, PT, ATC The primary muscles that one stretches when they coil into the back swing are the powerful and highly coordinated abdominal rotators. These muscles are located on the sides of your waist area but wrap almost from the front to the back. At the top of the back swing the right external oblique (1) and, left internal oblique (2) muscle groups are lengthened and continue to be stretched with the X-Factor Stretch. On the forward swing they quickly contract where they produce upper body speed and power by rapidly rotating the trunk (shoulders) to catch the pelvis (hips) at impact.
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The "Wood Chop" Exercise by
Paul Chek. This great
strengthening and active stretching exercise requires the use of a
high pulley system or an elastic band or cord. This exercise will
not only increase the ability of the muscles to move faster and
stretch farther but also train the brain to learn to generate the
golf move from the ground on up. With your feet slightly wider than shoulder width and standing to the side of the pulley system, grab a hold of the cable handle with the left hand first followed with right hand on top. Bend knees and hips slightly like being in a proper top of the back swing position. Initiate the rotation by drawing in your navel toward your spine first. Think of rotating from the hips initially, then the trunk and followed by the shoulders and last the arms. Pull the handle downward to outside your left thigh. If done properly, you’ll feel an increase stretch along the left side – waist, back and shoulder – indicating all the slack taken out of the muscle tissue. Add a slight weight shift as you make
this move too. You want to teach the brain to recruit the muscles
and movement pattern in that order. Otherwise, if you pull with the
arms first you will invert the order of movement, which is
inefficient and may lead to injury. The quality of this exercise is
what you want to carry over to the golf swing. |
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