For the golfers, having strong buttocks is almost an imperative. And the reason is because it is a vital area of the body to perform a solid swing.
This is because the three muscles that make it up: the gluteus minimus, medius and maximus, They help move the hip joint and stabilize the pelvis.
In this sport, “pelvic stability is necessary as the golfer turns back”, says Cory Gregory, a strength coach from Granville, Ohio, who has worked with golf professionals like Scott Stallings and amateurs like country music star Jake Owen. In any case, whether you are a player or not, having strong glutes is key to maintaining balance and posture.
Otherwise, “they will remain weak and can affect the rotation of the swing and cause a loss of power and distance”, explains Mr. Gregory, adding, “Tiger Woods often commented that when his buttocks weren’t solid, he felt discomfort in his lower back.” According to the trainer, the main reason why the muscles weaken has to do with a sedentary lifestyle, a condition that will affect the lower back muscles.
“We generate energy from the lower part of the body”, comments Mr. Gregory. So, if that chain of muscles is strong and stable, those in the upper zone will not lose power while the swing is being executed. Besides, “have a core or strong middle zone also helps and complements the intensity of the movement”, adds the expert. This way, “the lower-to-upper-body drive will be perfect,” adds Mr. Gregory.
Below is a Guide with exercises aimed at improving the game, both for professionals and for novices. However, they are also recommended for cyclists, runners and for those who are just starting out in physical activity and who tend to spend most of the day working and sitting behind a desk.
The reason: for Mr. Gregory, the front squat It is the best exercise for golfers to perform. So, “it teaches them to use the stability of the ground to enhance their swing momentum,” he says. This movement strengthens many of the muscles in the body: those of the back, the quadriceps and the abdominals.
How they are executed:
Variant: The traditional front squat is done using a barbell. However, research has shown that its use generates less force on the lower back and knees. To redeject this variation, you have to stand in front of a bar that is raised to the height of the middle of the chest and held by a support. The arm position may seem awkward at first. In this line, the bar must be grasped with the palms of the hands, facing towards one. Then, you have to place it on the clavicle and shoulders and keep the elbows high and the triceps parallel while executing the movement.
The reason: This exercise is a great way to strengthen your glutes, quads, and hamstrings. Also, no additional items are needed. “This movement is similar to when you swing,” says Mr. Gregory.
How it runs:
The reason: This exercise combines stability and strength while activating all the muscles throughout the body and back. It also trains single leg balance and works the small stabilizing muscles in the ankles and feet.
How it runs:
Variant: If you have trouble keeping your balance, it’s best to start without weights and work to master the movement. For an added challenge, you can rotate your torso when you reach the end of the movement. Hold for five seconds and return to the starting position.
The reason: This move focuses on coordination and training the core muscles of the abdomen, particularly the obliques.
How they are executed:
The reason: This exercise focuses on toning the muscles in the back of the body: glutes and hamstrings, but also the abs. And they are great for improving posture.
how it runs
Variant: whether difficult, it can be tested by raising the arms first and then the legs.
The reason: “This exercise strengthens the legs and will also help golfers build cardiovascular endurance to endure long hours on the course,” says Mr. Gregory, recommending doing them at the end of workouts.
How it runs:
Variant: if that proves challenging, another easier option is to start each lunge with your feet together. Also, each time you lower yourself, a twist can be added to activate the abdomen.
By Jen Murphy