Sports Balance

Sports Balance

In the game of golf, lower body balance and stability go hand in hand. The stability of the lower body must include the combined control of hip, knee and ankle joints. Each golfer during the backswing must maintain a solid base to allow the correct winding of the column spine and upper body.

Golfers who can not maintain a solid base often turn over the lower body or try straps or lock the right knee.

To develop stability, the golfer needs to work on balance, proprioception, strength and flexibility in the lower body and trunk. Exercises such as squats, sumo, the deadlift, and leg movements as single scope or previous slots are good examples of exercises that develop stability in the lower trunk. Here are some excellent exercises to incorporate into your fitness routine Current low physical stability of the body.

A raised leg is an effective exercise that strengthens the hamstrings, glutes, and is important to develop stability leg.

1. Take two kettlebells on the side by side on the ground

2. Grip the floor with your feet and keep the muscles around ankle and the bottom of your foot tight.

3. Hinge your hips with a semi-squat and grasp the kettlebells. (be sure your watching right).

4. Tighten your glutes leg braces loaded with ABS.

5. Stay tight throughout the body, push straight down with your leg.

6. Be sure to keep a straight column.

7. Do not try to recover the lost equilibrium by shaking the child, which may injure your knee.

Anterior Reach is a good single leg exercise that trains the muscles of the trunk on the back of the body, especially the glutes, hamstrings and muscles of the lower back.

1) Start standing on one leg, draw your navel inward, a slight curvature at the knee

2) Using your opposite arm reach lean forward at the hips, touching an object can use a water bottle or cone.

3) Back to the starting position. You should feel it in the legs, especially the buttocks.

One-Legged Balance with an unstable surface.

1. Using a foam backing on a roll of half the length of the foot flat down on the roller.

2. Be sure to keep your eyes on the horizon, and hold for an hour. If this seems easier than doing so with your eyes closed.

Using these exercises, your body can not function effectively and allow greater amount of energy to be delivered to the club. With time, your body will develop the ability to stabilize and allow energy to move a muscle to another until it reaches the club.

RUI ROSARIO is a golf conditioning coach and kettlebell instructor based in Oakville, Ontario, Canada.

Rui has been involved in strength & conditioning training for 8 years, and has enjoyed test driving a variety of training modalities over the years. Through the years he has developed a unique blend of kettlebell lifting, bodyweight exercises, yoga, and core conditioning in order to enhance your athletic performance, correct imbalances, and maximize your golf performance. Rui has helped many amateur and professional golfers improve their golf fitness and conditioning as well as recover from injuries.

For more exercises and information on core and stability training for golf click on to http://www.back9strength.com and pick up your copy of Back 9 Strength: The Ultimate Golf Fitness Rolodex on sale now.

FOUNDER OF IRON-WORX
– CERTIFIED RUSSIAN KETTLEBELL INSTRUCTOR UNDER PAVEL TSATSOULINE.
– CERTIFIED C.H.E.K. EXERCISE COACH
– CERTIFIED C.H.E.K. GOLF BIOMECHANIC

RUI takes’a refreshing new approach to fitness using old school tool, ie. a kettlebell, and a low tech/high concept’ approach to strength and conditioning.

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