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How to Fix Your Golf Swing
We all want a fluid, beautiful swing like Adam Scott, power off the tee like Phil Mickelson and Tiger Woods, and the ability to repeat that swing round day after day.
But what is holding most hobbyists back from that silky smooth and powerful swing?
Most likely, it’s your hamstrings and your lower back.
We’re going to explore the connection between your hammies, your lower back, and the PGA Pro, Golf Magazine type of lower golf swing.
Let’s start with your hamstrings. Most of us think we know where our hamstrings are and what they do, but do we really? We hear all the time about baseball players, football players and basketball players coming down with hamstring injuries. This is a common problem in many sports, including golf.
What are they and what do they do?
The hamstrings are a group of muscles at the back of your upper leg. The hamstring group consists of three individual muscles: semimembranosus, semitendinosus, and biceps femoris. To simplify my typing and your eyes we’ll keep it simple and call them your hamstrings. The function of the hamstrings in your body is very complex.
I will try to make it easy for you. First, bend your hamstrings at your knees. Also, your hamstrings help stabilize your hip area. So the hamstrings help keep your hips in place when you’re doing almost any activity. They are great stabilizers. So the next time you’re trying to do your best Fred Astaire or John Travolta impression on the dance floor, think about how hard those hammies are working!
In addition to bending the knee and stabilizing the hip, your hamstrings help rotate your leg internally and externally. Let’s try something. Now, stand up and turn your foot inward (pigeon toe) and then turn your foot outward (duck toe). These two leg/leg movements use the hamstrings to create inward and outward movements. This is definitely not an exhaustive list, but should give you an insight into how involved the hamstrings are when it comes to the human body.
What about my back pain!
I think we all know where the low back is, especially if you are a golfer. If you suffer from low back problems like half the world’s golfers, you know intimately where low back pain is and how it affects your daily life.
The lower back is essentially a small muscle group. All these small muscles together make up the lower back part of the body. The lower back muscles have many functions. To begin with, the lower back muscles always help stabilize your spine, especially during movement. In addition, the lower back muscles are used extensively to rotate the torso and bend your hips forward/backward. Remember that your lower back muscles are probably active and working 99% of the time. They are a ton of work! every day When was the last time you spent hours pulling weeds in the backyard? How did your back and hammies feel the next day?
OK now, how about that choppy swing my golf buddies?
Now, onto the golf swing. The golf swing is essentially a total body movement that requires the body to move through multiple planes of motion. The body has to stabilize your moving body, accelerate aggressively on the downswing, rotate quickly, and decelerate in very short order during the golf swing. This puts a lot of stress on the body and leads to fatigue all over. For some of us it comes in the category of exhaustion and for others it’s after a weekend of 72 holes and some poker with the kids. For PGA Tour pros, hopefully it’s after walking in front of TV cameras and thousands of spectators on Sunday the 18th.
The connection is that the hamstrings and low back are working extremely hard during the golf swing, and often one or the other (low back or hamstrings or both) gets “tight”. The tightness we speak of is something you all have experienced at one time or another. And I think it’s safe to say that in addition to feeling these muscles tightening up, you know the effect it has on your game.
So, knowing that these two parts of the body are connected to the swing, now what?
Here’s why the Golf Channel won’t call you to rave about your beautiful swing until you fix a few things.
Both the lower back and hamstrings “tighten” with the club swing. These muscles “fatigue” when you actively use both of these muscle groups in the golf swing. What do I mean when I say “tired”? Exactly that! They get tired, meaning the muscles get tired. They have no more gas left in the tank. And when muscles are fatigued, they don’t work properly or efficiently, and they become shortened and restricted. This is mainly the body’s way of telling you that your muscles are tired and need to rest. It is a kind of “defense mechanism” of the body to prevent injury. If you keep “working” tired muscles, they will eventually get injured. So when you do a long golf swing, for example, 18 holes or a long practice session, your lower back and hamstrings are going to get tired. If they get tired enough, they will “tighten”. And this is the point where these muscles begin to affect your swing. Your swing looks stiff and jagged.
So is it fatigue that makes my swing look stiff?
The golf swing requires your body to move through a very complex range of motion. This range of motion is essentially a back swing to follow through. This greater range of motion allows the golfer to swing the club in the correct direction, build club head speed and swing the club with proper timing. Ultimately, it provides the golfer with the perfect golf swing. For all these movements to occur in the correct order, all the muscles of the body must be “loose” and have their normal range of motion available. It’s like someone taking away most of your clubs before a match. No putter. No driver (an advantage for most golfers). No wedges. You probably won’t even score without all of your critical clubs available to you.
Without working your hammies and your lower back with a full tank of gas, you’ve got your stiff and rough golf swing. This slows down the club head speed and makes it less likely to swing the club on the correct swing plane or with correct timing. Amazing when you think about how these two muscle groups associated with the golf swing can hinder your performance if they are “tight”.
That’s why even after all those lessons I didn’t get much better!
We all need a coach or trainer. Phil Mickelson obviously has a swing coach, a short game coach, and I help him with his physical training.
My point is that without training your body to adapt to your swing, your swing improvement will be limited by the strength, flexibility and endurance of your hamstrings and lower back area.
I would suggest implementing a golf-specific training program that will help prepare the body to swing the golf club. This type of program focuses on developing the proper range of motion in these muscle groups for the golf swing. This type of program helps develop the strength, endurance and power required for the golf swing. Additionally, a program like this can help prevent injuries to the lower back and other areas of the body.
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