What Muscles are Used in Golf
WHAT ARE THE PRIMARY MUSCLES
USED IN THE GOLF SWING?
THERE ARE THREE MAIN AREAS THAT YOU SHOULD FOCUS ON TO PROVIDE CONSISTENCY, ADD POWER, PREVENT INJURY AND IMPROVE YOUR GOLF GAME.
CORE HAMSTRINGS FLEXIBILITY
MUSCLES AND GLUTES
CORE MUSCLES
THE CORE IS THE
- = CORE BODY MINUS
THE LEGS AND
THE ARMS
. THESE CORE MUSCLES ARE KEY TO A PROPER SWING PLANE. THEY ARE THE
ENGINE THAT PROVIDES ROTATION, BALANCE, AND POWER/TORQUE IN THE GOLF
SWING.
. MOST IMPORTANTLY STRENGTHENING THE CORE WILL HELP TO PREVENT INJURY,
SPECIFICALLY LOWER BACK INJURY. LOWER BACK INJURY IS A MAJOR PROBLEM
WITH MANY AMATEUR AND PRO GOLFERS.
. PROPER SWING PLANE REQUIRES STRENGTH, FLEXIBILITY AND A STRONG CORE.
WHEN YOU LEARN TO INITIATE EVERY GOLF SHOT AND PUTT FROM YOUR CENTRE
OR CORE, YOU WILL FIND MORE CONSISTENCY IN YOUR GOLF GAME.
. LEARN TO SWING FROM YOUR CENTRE, REDUCING THE TORQUE AND STRAIN ON
YOUR BACK AND SPINE. THE CORE MUSCLES WILL STABILIZE THE SPINE AND THE
PELVIS DURING THE DYNAMIC MOVEMENT IN THE GOLF SWING..
PERCENTAGE OF MUSCLE IN USE DURING A GOLF SWING
0% MMT 100% MMT
START
START-DOWNSWING
TAKEAWAY
FOLLOWTHROUGH
THE IMPORTANCE OF CORE MUSCLES
. ABDOMINALS OR RECTUS ABDOMINUS: (THE SIX PACK MUSCLE)
IMPROVES BALANCE AND STABILITY THROUGHOUT THE GOLF SWING.
. OBLIQUES: DURING THE GOLF SWING THIS MUSCLE CONTRACTS AND HELPS
ROTATES YOUR BODY AND IT FLEXES AND STABILIZES YOUR SPINE LATERALLY
(UP AND DOWN YOUR BACK)
A COMMON AREA THAT CAN BE A MAJOR PROBLEM WITH GOLFERS IS THEIR BACK
AND BACK PAIN. THIS MOST LIKELY IS BECAUSE THEIR OBLIQUES. GOLFERS WHO
TEND TO USE THEIR OBLIQUES EARLY ON IN THE BACK SWING DON'T SEEM TO
EXPERIENCE AS MUCH BACK PAIN.
. LOWER BACK: LOWER BACK MUSCLES (ERECTOR SPINAE). IF YOU NEGLECT
THIS MUSCLE YOU WILL PAY THE PRICE!
. UPPER BACK: STRENGTHENING THE UPPER BACK WILL INSURE ERECT SPINE.
THIS IMPORTANT ELEMENT WILL INSURE PROPER TAKEAWAY AND HELP EASE
ROTATION THROUGHOUT THE GOLF SWING.
. LOWER BODY (HIPS AND LEGS): HIP ROTATORS ARE IMPORTANT DURING THE
DOWNSWING WHILE ABDUCTORS AND ABDUCTORS ACT TO STABILIZE AND
MAINTAIN BALANCE THROUGHOUT THE MOVEMENT.
HAMSTRINGS AND GLUTES
. YOUR HAMSTRING AND GLUTES HELP YOU TO MAINTAIN PROPER POSTURE
THROUGHOUT ENTIRE GOLF SWING. STRONG HAMSTRINGS WILL ALSO HELP
PREVENT LOWER BACK INJURY.
. THE BEST WAY TO WORK YOUR LOWER BODY IS THROUGH CROSS FIT YOGA
PILATES OR INSANITY.
FLEXIBILITY
. POOR FLEXIBILITY CAN SEVERELY HINDER YOUR GOLF SWING AND AS A RESULT
YOU WILL LOSE POWER AND INCONSISTENCY IN YOUR GOLF GAME. MORE
IMPORTANTLY POOR FLEXIBILITY CAN LEAD TO SERIOUS INJURY. AN EFFICIENT
AND POWERFUL GOLF SWING REQUIRES CERTAIN LEVELS OF FLEXIBILITY. ITS
PRETTY SIMPLE...WHEN YOU INCREASE THE RANGE OF MOTION YOU WILL HIT THE
GOLF BALL FARTHER WITH LESS EFFORT.
. THERE ISN'T A ONE SIZE FITS ALL WAY TO STAY FLEXIBLE. FIND SOMETHING THAT
WORKS FOR YOU AND BE CONSISTENT AT IT. CHOOSE FLEXIBILITY EXERCISES THAT
FOCUS ON THE MAJOR MUSCLES USED IN GOLF LIKE THE SHOULDERS, CHEST, HIP
MOBILITY, HAMSTRINGS, GLUTES AND UPPER AND LOWER BACK.
? DID YOU KNOW?
A QUICK 15 MINUTE STRETCH BEFORE A GAME COULD GREATLY IMPROVE
YOUR GOLF SWING AND YOUR SCORECARD! TIGER WOODS WAS BLESSED
WITH INCREDIBLE FLEXIBILITY AND THIS HAS BEEN ONE OF THE SECRETS
TO HIS POWER AND HIS CONSISTENCY IN HIS GOLF GAME. FOR TIGER
FLEXIBILITY IS MORE OF A GIFT, TO THE NORMAL AMATEUR AND PRO
GOLFER, THIS IS SOMETHING TO WORK AT. POORFLEXIBILITY CAN
SEVERELY HINDER YOUR GOLF SWING AND AS A RESULT YOU WILL
LOSE POWER AND INCONSISTENCY IN YOUR GOLF GAME.
EVERYONE'S BODY TYPE IS DIFFERENT, TRY A FITNESS PROGRAM THAT IS FUN AND
THAT WORKS FOR YOU THEN STICK WITH IT! CHOOSE EXERCISES THAT BUILD YOUR
CORE, AND YOUR FLEXIBILITY, AND I GUARANTEE YOU THAT YOUR GOLF GAME WILL
IMPROVE. WHAT ARE THE PRIMARY MUSCLES USED IN THE GOLF SWING? THERE ARE THREE MAIN AREAS THAT YOU SHOULD FOCUS ON TO PROVIDE CONSISTENCY, ADD POWER, PREVENT INJURY AND IMPROVE YOUR GOLF GAME. CORE MŪSCLES HAMSTRINGS AND GLUTES FLEXIBILITY CORE MUSCLES THE CORE IS THE BODY MINUS THE LEGS AND THE ARMS. CORE • THESE CORE MUSCLES ARE KEY TO A PROPER SWING PLANE. THEY ARE THE ENGINE THAT PROVIDES ROTATION, BALANCE, AND POWER/TORQUE IN THE GOLF SWING. • MOST IMPORTANTLY STRENGTHENING THE CORE WILL HELP TO PREVENT INJURY, SPECIFICALLY LOWER BACK INJURY. LOWER BACK INJURY IS A MAJOR PROBLEM WITH MANY AMATEUR AND PRO GOLFERS. • PROPER SWING PLANE REQUIRES STRENGTH, FLEXIBILITY AND A STRONG CORE. WHEN YOU LEARN TO INITIATE EVERY GOLF SHOT AND PUTT FROM YOUR CENTRE OR CORE, YOU WILL FIND MORE CONSISTENCY IN YOUR GOLF GAME. • LEARN TO SWING FROM YOUR CENTRE, REDUCING THE TORQUE AND STRAIN ON YOUR BACK AND SPINE. THE CORE MUSCLES WILL STABILIZE THE SPINE AND THE PELVIS DURING THE DYNAMIC MOVEMENT IN THE GOLF SWIN. PERCENTAGE OF MUSCLE IN USE DURING A GOLF SWING 0% MMT 100% MMT A 一 A START START-DOWNSWING TAKEAWAY FOLLOWTHROUGH THE IMPORTANCE OF CORE MUSCLES • ABDOMINALS OR RECTUS ABDOMINUS: (THE SIX PACK MUSCLE) IMPROVES BALANCE AND STABILITY THROUGHOUT THE GOLF SWING. OBLIQUES: DURING THE GOLF SWING THIS MUSCLE CONTRACTS AND HELPS ROTATES YOUR BODY AND IT FLEXES AND STABILIZES YOUR SPINE LATERALLY (UP AND DOWN YOUR BACK) A COMMON AREA THAT CAN BE A MAJOR PROBLEM WITH GOLFERS IS THEIR BACK AND BACK PAIN. THIS MOST LIKELY IS BECAUSE THEIR OBLIQUES. GOLFERS WHO TEND TO USE THEIR OBLIQUES EARLY ON IN THE BACK SWING DON'T SEEM TO EXPERIENCE AS MUCH BACK PAIN. • LOWER BACK: LOWER BACK MUSCLES (ERECTOR SPINAE). IF YOU NEGLECT THIS MUSCLE YOU WILL PAY THE PRICE! UPPER BACK: STRENGTHENING THE UPPER BACK WILL INSURE ERECT SPINE. THIS IMPORTANT ELEMENT WILL INSURE PROPER TAKEAWAY AND HELP EASE ROTATION THROUGHOUT THE GOLF SWING. • LOWER BODY (HIPS AND LEGS): HIP ROTATORS ARE IMPORTANT DURING THE DOWNSWING WHILE ABDUCTORS AND ADDUCTORS ACT TO STABILIZE AND MAINTAIN BALANCE THROUGHOUT THE MOVEMENT. HAMSTRINGS AND GLUTES • YOUR HAMSTRING AND GLUTES HELP YOU TO MAINTAIN PROPER POSTURE THROUGHOUT ENTIRE GOLF SWING. STRONG HAMSTRINGS WILL ALSO HELP PREVENT LOWER BACK INJURY. • THE BEST WAY TO WORK YOUR LOWER BODY IS THROUGH CROSS FIT, YOGA, PILATES OR INSANITY. FLEXIBILITY • POOR FLEXIBILITY CAN SEVERELY HINDER YOUR GOLF SWING AND AS A RESULT YOU WILL LOSE POWER AND INCONSISTENCY IN YOUR GOLF GAME. MORE IMPORTANTLY P0OR FLEXIBILITY CAN LEAD TO SERIOUS INJURY. AN EFFICIENT AND POWERFUL GOLF SWING REQUIRES CERTAIN LEVELS OF FLEXIBILITY. ITS PRETTY SIMPLE..WHEN YOU INCREASE THE RANGE OF MOTION YOU WILL HIT THE GOLF BALL FARTHER WITH LESS EFFORT. THERE ISN'T A ONE SIZE FITS ALL WAY TO STAY FLEXIBLE. FIND SOMETHING THAT WORKS FOR YOU AND BE CONSISTENT AT IT. CHOOSE FLEXIBILITY EXERCISES THAT FOCUS ON THE MAJOR MUSCLES USED IN GOLF LIKE THE SHOULDERS, CHEST, HIP MOBILITY, HAMSTRINGS, GLUTES AND UPPER AND LOWER BACK. ? DID YOU KNOW ? A QUICK 15 MINUTE STRETCH BEFORE A GAME COULD GREATLY IMPROVE YOUR GOLF SWING AND YOUR SCORECARD! TIGER WOODS WAS BLESSED WITH INCREDIBLE FLEXIBILITY AND THIS HAS BEEN ONE OF THE SECRETS TO HIS POWER AND HIS CONSISTENCY IN HIS GOLF GAME . FOR TIGER FLEXIBILITY IS MORE OF A GIFT, TO THE NORMAL AMATEUR AND PRO GOLFER, THIS IS SOMETHING TO WORK AT. POORFLEXIBILITY CAN SEVERELY HINDER YOUR GOLF SWING AND AS A RESULT YOU WILL LOSE POWER AND INCONSISTENCY IN YOUR GOLF GAME. EVERYONE'S BODY TYPE IS DIFFERENT, TRY A FITNESS PROGRAM THAT IS FUN AND THAT WORKS FOR YOU THEN STICK WITH IT! CHOOSE EXERCISES THAT BUILD YOUR CORE, AND YOUR FLEXIBILITY, AND I GUARANTEE YOU THAT YOUR GOLF GAME WILL IMPROVE. BY MATT BAIRD GolfGator PGA PROFESSIONAL DIRECTOR OF GOLF INSTRUCTION AT GOLFGATOR.COM Improve Your Game! WHAT ARE THE PRIMARY MUSCLES USED IN THE GOLF SWING? THERE ARE THREE MAIN AREAS THAT YOU SHOULD FOCUS ON TO PROVIDE CONSISTENCY, ADD POWER, PREVENT INJURY AND IMPROVE YOUR GOLF GAME. CORE MŪSCLES HAMSTRINGS AND GLUTES FLEXIBILITY CORE MUSCLES THE CORE IS THE BODY MINUS THE LEGS AND THE ARMS. CORE • THESE CORE MUSCLES ARE KEY TO A PROPER SWING PLANE. THEY ARE THE ENGINE THAT PROVIDES ROTATION, BALANCE, AND POWER/TORQUE IN THE GOLF SWING. • MOST IMPORTANTLY STRENGTHENING THE CORE WILL HELP TO PREVENT INJURY, SPECIFICALLY LOWER BACK INJURY. LOWER BACK INJURY IS A MAJOR PROBLEM WITH MANY AMATEUR AND PRO GOLFERS. • PROPER SWING PLANE REQUIRES STRENGTH, FLEXIBILITY AND A STRONG CORE. WHEN YOU LEARN TO INITIATE EVERY GOLF SHOT AND PUTT FROM YOUR CENTRE OR CORE, YOU WILL FIND MORE CONSISTENCY IN YOUR GOLF GAME. • LEARN TO SWING FROM YOUR CENTRE, REDUCING THE TORQUE AND STRAIN ON YOUR BACK AND SPINE. THE CORE MUSCLES WILL STABILIZE THE SPINE AND THE PELVIS DURING THE DYNAMIC MOVEMENT IN THE GOLF SWIN. PERCENTAGE OF MUSCLE IN USE DURING A GOLF SWING 0% MMT 100% MMT A 一 A START START-DOWNSWING TAKEAWAY FOLLOWTHROUGH THE IMPORTANCE OF CORE MUSCLES • ABDOMINALS OR RECTUS ABDOMINUS: (THE SIX PACK MUSCLE) IMPROVES BALANCE AND STABILITY THROUGHOUT THE GOLF SWING. OBLIQUES: DURING THE GOLF SWING THIS MUSCLE CONTRACTS AND HELPS ROTATES YOUR BODY AND IT FLEXES AND STABILIZES YOUR SPINE LATERALLY (UP AND DOWN YOUR BACK) A COMMON AREA THAT CAN BE A MAJOR PROBLEM WITH GOLFERS IS THEIR BACK AND BACK PAIN. THIS MOST LIKELY IS BECAUSE THEIR OBLIQUES. GOLFERS WHO TEND TO USE THEIR OBLIQUES EARLY ON IN THE BACK SWING DON'T SEEM TO EXPERIENCE AS MUCH BACK PAIN. • LOWER BACK: LOWER BACK MUSCLES (ERECTOR SPINAE). IF YOU NEGLECT THIS MUSCLE YOU WILL PAY THE PRICE! UPPER BACK: STRENGTHENING THE UPPER BACK WILL INSURE ERECT SPINE. THIS IMPORTANT ELEMENT WILL INSURE PROPER TAKEAWAY AND HELP EASE ROTATION THROUGHOUT THE GOLF SWING. • LOWER BODY (HIPS AND LEGS): HIP ROTATORS ARE IMPORTANT DURING THE DOWNSWING WHILE ABDUCTORS AND ADDUCTORS ACT TO STABILIZE AND MAINTAIN BALANCE THROUGHOUT THE MOVEMENT. HAMSTRINGS AND GLUTES • YOUR HAMSTRING AND GLUTES HELP YOU TO MAINTAIN PROPER POSTURE THROUGHOUT ENTIRE GOLF SWING. STRONG HAMSTRINGS WILL ALSO HELP PREVENT LOWER BACK INJURY. • THE BEST WAY TO WORK YOUR LOWER BODY IS THROUGH CROSS FIT, YOGA, PILATES OR INSANITY. FLEXIBILITY • POOR FLEXIBILITY CAN SEVERELY HINDER YOUR GOLF SWING AND AS A RESULT YOU WILL LOSE POWER AND INCONSISTENCY IN YOUR GOLF GAME. MORE IMPORTANTLY P0OR FLEXIBILITY CAN LEAD TO SERIOUS INJURY. AN EFFICIENT AND POWERFUL GOLF SWING REQUIRES CERTAIN LEVELS OF FLEXIBILITY. ITS PRETTY SIMPLE..WHEN YOU INCREASE THE RANGE OF MOTION YOU WILL HIT THE GOLF BALL FARTHER WITH LESS EFFORT. THERE ISN'T A ONE SIZE FITS ALL WAY TO STAY FLEXIBLE. FIND SOMETHING THAT WORKS FOR YOU AND BE CONSISTENT AT IT. CHOOSE FLEXIBILITY EXERCISES THAT FOCUS ON THE MAJOR MUSCLES USED IN GOLF LIKE THE SHOULDERS, CHEST, HIP MOBILITY, HAMSTRINGS, GLUTES AND UPPER AND LOWER BACK. ? DID YOU KNOW ? A QUICK 15 MINUTE STRETCH BEFORE A GAME COULD GREATLY IMPROVE YOUR GOLF SWING AND YOUR SCORECARD! TIGER WOODS WAS BLESSED WITH INCREDIBLE FLEXIBILITY AND THIS HAS BEEN ONE OF THE SECRETS TO HIS POWER AND HIS CONSISTENCY IN HIS GOLF GAME . FOR TIGER FLEXIBILITY IS MORE OF A GIFT, TO THE NORMAL AMATEUR AND PRO GOLFER, THIS IS SOMETHING TO WORK AT. POORFLEXIBILITY CAN SEVERELY HINDER YOUR GOLF SWING AND AS A RESULT YOU WILL LOSE POWER AND INCONSISTENCY IN YOUR GOLF GAME. EVERYONE'S BODY TYPE IS DIFFERENT, TRY A FITNESS PROGRAM THAT IS FUN AND THAT WORKS FOR YOU THEN STICK WITH IT! CHOOSE EXERCISES THAT BUILD YOUR CORE, AND YOUR FLEXIBILITY, AND I GUARANTEE YOU THAT YOUR GOLF GAME WILL IMPROVE. BY MATT BAIRD GolfGator PGA PROFESSIONAL DIRECTOR OF GOLF INSTRUCTION AT GOLFGATOR.COM Improve Your Game!
What Muscles are Used in Golf
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