This article was featured in the January edition of the Momentum Newsletter.

Eric Thielsen
GolfTEC Coach
TPI Certified Golf Fitness Instructor
GolfTEC Easton

It is currently 28 degrees outside and we are expecting up to four inches of snow with 30 mile per hour winds here in Columbus, Ohio. For everyone in the northern states the golf off-season is officially upon us. As both a GolfTEC Coach and golf fitness instructor, this is the time of year where I get my clients to make changes that will benefit their games for the following season and seasons to come. From the fitness standpoint I see that there are five key areas that the average working adult (who is chained to a desk 45 hours a week) can work on to improve their golf game during the winter months.

1. Hip Mobility – hip mobility is paramount to creating power in the golf swing. The more sedentary lifestyle one lives the less mobile they will become. Hip circles is one of the best exercises to help create a greater range of motion in your hips. To do this exercise start by stabilizing your core in the quadruped (on all fours) position to prevent any movement from the spine. Slowly start to make circles with your right hip, trying to get the biggest range motion possible without losing your stable spine. Another way to think about this is to try and make the circles with your knee while still feeling that the motion is coming from the respective hip. Repeat on the other side.
2. Thoracic Mobility (Mid to Upper Back) – For individuals who sit at a desk all day, I see limitations in this area quite often. Hunched shoulders and rounded upper back are common side effects. This will affect one’s ability to stay in posture throughout the backswing and in turn result in inconsistent ball striking. An exercise that will help get more thoracic extension is squat and arch with a Swiss ball, a large, inflated exercise ball. To perform this exercise start by sitting on a Swiss ball, place your arms up in the air over your head. Now roll your back over the ball until your head gets supported by the ball. Drop your butt down towards the ground into the squat position, then push from your legs and arch back over the ball. Try to keep your spine as close to the ball as possible. Repeat back and forth.
3. Glute Stability – The glute medius is the muscle that helps you not to sway or slide in your golf swing, which causes inconsistent ball striking and loss of power. An exercise that I do at the gym in my fitness routine is called duck walks. For this exercise you will need a small exercise band that will fit around your ankles. Different people will need different band tension or stiffness. To perform this exercise, place the band around your ankles and get into a good, tall posture. Maintaining a stable posture, begin to side step to the left for 10 steps. Repeat to the right. When doing this exercise correctly your glute muscles should be engaging much more than your hips.
4. Core Stability – As most have heard by now, you should “work on your core for a better golf swing”. What does that mean and why? In golf, it means that your core will help stabilize either the upper or lower body while the other is in motion. This helps in the transferring of power in the golf swing as well as maintaining dynamic posture (posture while in motion), which helps in overall ball striking. So simply doing tons of crunches won’t cut it for golf. A better option is an exercise called bird dogs. Start in the quadruped position (all fours) with arms and thighs perpendicular to the floor and one knee elevated on an Airex pad or pillow. While stabilizing your spine in a neutral pelvic posture (not excessively arching or rounding the back), try to extend your non-elevated hip and leg, extending the leg so it becomes parallel to the ground and extend your opposite arm. Make sure you don’t increase the curvature in your lower back at the same time. Repeat on the other side.
5. Ankle Mobility/Stability – This is the most underrated body segment when it comes to golf fitness, in my opinion. The golf swing starts from the ground up and if there is any limitation in this region it will have an effect up the rest of the chain/movement. The number one exercise I give my clients for their ankles is called flatten arches, form arches. Start by sitting in a chair or on a Swiss ball with your feet shoulder width apart, feet flat on the ground, toes pointing forward, and your hands in fists placed side-by-side wedged between your knees. Now, without moving your hips, knees or hands, try to pronate (rock your feet in) and supinate (rock your feet out) your feet side to side. Repeat back and forth!

These five areas are all areas that I see on a daily basis that the average golfer needs to improve on. So why not improve your body along with your swing in the off-season? A limitation in your body means compensations in your golf swing. So make it easier for you to improve your swing and consider golf fitness for this, and future, off-seasons.

To see any of the exercises mentioned in this article or to find a TPI (Titleist Performance Institute) Certified Golf Fitness Instructor in your area visit www.mytpi.com for more details. Have a great and productive off-season!