Last month’s Saratoga Health and Wellness blog post regarding kinematic sequence outlined how the body should move in an efficient golf swing. After reading that post, we now know how the swing should look, but how do we get the body to move in this efficient powerful manner? Here are a few exercises that will help you improve your sequencing.
Pelvic Rotation
This drill is designed to create a stable upper body while the lower body rotates. It is a vital component to the transition phase of the golf swing. Begin by getting into a golf posture with your hands across your shoulders. Rotate your pelvis both to the right and to the left while keeping the upper body quiet and unmoving. Maintain proper golf posture throughout the entire drill and do not allow any lateral movement during the exercise.
Shovel Pass
This exercise helps promote a better sequence on the downswing and a good lateral weight shift onto your lead side.
Starting with your feet together and holding a medicine ball in both hands, step toward the target as you take the medicine ball back (This should feel like a baseball batter stepping into the pitch). Then, without any pause, quickly swing and release the ball towards the target. Repeat!
Pelvic Punch Drill
This is ideal for players that are predominantly arm swingers. Simply setup and take the club back so it is level with the ground. Now without taking the any further backswing hit the ball. You will feel powerless at first, however with practice you will feel better synchronization between the upper and lower body. Due to the lack of momentum with the backswing you will feel the only way to generate power is using the proper sequence of lower body, trunk and arms on the downswing.
If you are having difficulty understanding the exercises described above or would like to learn how our Titleist Performance Institute exercise staff can improve your game, please email us at [email protected] or give us a call (518) 306-6987.