Focus on legs
Last updated 16:05, Tuesday, 04 March 2008
IT'S now time to move onto legs.
Core and legs are two parts that fit like a glove, never think of the two as separate muscle groups but consider them as one.
Every exercise that involves your legs always engages your core, if you have a weak core then you will find that all leg exercises will be performed poorly and the lack of progression will be evident. In golf terms this statement has never been truer.
The biggest advantage a golf swing gives you in terms of discipline is the flex generated in the knees. This is a good learning point to consider as all exercises that are performed standing up require a certain amount of flex in the knees.
This prevents injury and also gives the body better stability. With this being the case we need to develop this teaching point away from the golf course.
Let’s picture the scene, you’ve hit a drive and it lands in a light bit of rough, unfortunately this light bit of rough is on a slant at the edge of the fairway.
The ball is above your feet and the stance is awkward. In order to keep your balance you will need to flex your knees more than normal. You just about manage to hack the ball away, but you feel off balance and the follow through makes your swing very messy.
Annoying isn’t it? If you had the leg strength you could manage to hold your stance in the correct position whilst letting your upper body and core do the ground work for you.
What equipment will I need for this?
Bosu ball, Swiss ball and a skipping rope. A ‘bosu what’ I hear you ask, well this is one of the best stability pieces of equipment you can get. It basically resembles half a Swiss ball with a flat surface.
What muscles will this work?
Quadriceps muscle (front of the thigh), hamstrings (back of thigh), calf muscle. More importantly the little stabiliser muscles that run up and down your leg, these are the key muscles that will enable a better supply of stability.
How many sets and reps?
Look to perform four sets of 15 reps.
What exercises will I perform?
You will be performing a golf swing on the bosu ball. Swiss ball standing squat and some skipping.
What benefit will this give me?
Added leg strength and the ability to perform a number of shots on any undulating course in the world.
Bosu ball golf swing
You will need two bosu balls for this exercise. Stand with each foot on the bosu balls. Flex your knees more than you would when preparing for a golf swing.
Now place the golf club out in front of you as you would prepare for a normal shot. Keep your core tight and maintain neutral alignment throughout.
Now perform a golf swing as you would do normally.
You may need to perform the swing slower than normal to get used to the unpredictability of the balls. Repeat this 15 times.
The benefit - The benefit is immense during this exercise. It engages your core and stabiliser muscles in your legs which when performing a swing on a slope will benefit you greatly. Your legs will soon become fatigued during this exercise so ensure you perform it correctly and don’t rush the exercise.
Swiss ball standing squat
Place the Swiss ball behind you so your lower back is resting on the ball. The swiss ball should be resting against a wall. Flex your knees slightly and place your arms across your chest. Look straight ahead and maintain neutral alignment throughout. Now perform your squat, the ball should gradually roll up your back. At the point the ball reaches your neck then extend your knees back to the starting position.
The benefit – Trying to keep the swiss ball even on your back is the hardest job during this exercise. Again your legs will ensure that the ball remains tight on your back, increasing the strength and power to hold a golf swing.
Skipping
The best calf conditioning exercise you can do. Why do weights when you have the perfect equipment ever. If you are new to skipping then take your time and ensure you perform it slowly increasing the pace over the weeks. As time goes on you will develop a spring in your calf that will enable you to last longer during the exercise.
The benefit – Increased calf strength that will enable you walk for hours around the golf course but will enable you to keep your balance during the swing.
