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Stabilty and Speed Exercises
Pelvic control and lumbar stability provide foundational support to maximize the proper transfer of energy between your lower body and your upper body throughout the golf swing. Without proper motor coordination in this region, faulty movement patterns will arise and inevitably lead to injury somewhere in the kinetic chain. Often times we see the golfer come out of posture or present with a reverse spine angle during the golf swing when the pelvic control is lacking.
Half kneeling step outs with rotation - mytpi.com
This is a great exercise to develop core and hip stability along with trunk rotation.
From the tall kneeling position, hold a slick or club above your head with both arms extended fully. Maintaining a stable posture, raise your left leg into the half-kneeling position and simultaneously rotate your upper body to the left. Return to the tall-kneeling position and repeat. Repeat with the opposite leg.
This can be progressed with increasing speed as well as including a dynamic standing component.
There are many ways to challenge the golfer incorporating upper or lower body movements while training to control pelvic movement.
Movement Analysis
The Pelvic Tilt Test
- checks the players overall mobility of the hips, lumbar spine, and their ability to control the position of pelvic posture.
pelvic control is critical for optimal power transfer during the golf swing.
physical limitations include: lumbar spine mobility, lower crossed syndrome, poor motor coordination.
most common swing pitfall associated with this test: reverse spine angle, S-posture, loss of posture. 63.4% of amateur players lose their posture
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Upper Crossed Syndrome
Lower Crossed Syndrome
