Supplemental Training for Your Golf Swing Muscles

The golf swing is a complex motion that involves the entire body. This complicated rotational movement uses as many as 32 individual muscles. Like any other physical skill, repetition using the proper form is the best way to improve. However, the dedicated golfer can rapidly increase their skill level by supplementing the basic swing drills with exercises specifically designed to strengthen crucial muscle groups and optimize their response.

Breaking down the Swing

The three basic components to this movement are called the back swing, the down swing, and the follow through. Most of the power needed to drive the ball across the course is generated by the forward swing component. The back swing stretches key muscles in order to maximize their ability to generate power in the down swing. A properly executed follow through is necessary to reduce the possibility of injury by allowing muscles to reach their full biomechanical configuration before returning to their resting state.

The power for the swing is built up in three areas, the trunk, the arms, and the wrists. Force generated through the trunk is mainly a translation of rotational force around a pivot and is primarily a function of building momentum. This requires a strong base and a stable pivot. The pivot points are the spine and the hip joints.

The bulk of the propulsive power is generated through the arms, where contraction of the muscles greatly increases the velocity of the club. The seemingly inconsequential contribution of the wrist is important for stability and in order to properly direct the forces the swing has built up

Muscle Groups Getting into the Act

The major muscle groups used in the trunk are the lateral rotators of the spine and hip. Most of these muscles are part of what is commonly referred to as the core group of back and abdominal muscles. These muscles initially rotate the trunk laterally from left to right in the back swing. After which the group on the other side contracts to rotate the trunk from right to left to power the downswing. Hip and thigh muscles help stabilize the spine and assist in the rotatory motion.

Muscles in the chest, back, and upper arms are used in the downswing to generate propulsive force. This power is translated through the speed built up in the golf club. The main movers of the arm are the pectorals muscles of the chest and the deltoid muscles of the shoulder and teres and latissimus muscles of the back. Finally, the fine tuning of the direction of the swing is controlled by the muscles of the forearm and wrist.

Training Strategies to Improve Power and Speed 

The goals of supplemental training are to improve muscle strength and increase response time. Strengthening core muscles is important, so abdominal exercises and balance drills will help stabilize proper form. Weight lifting is optimally concentrated on the muscles of the chest, shoulders and upper back where power is generated. Most people who do not do manual labor tend to have weak forearm and wrist muscles, so these should be targeted as well.

Isometric training is incorporated into supplemental training to improve response times. Golf swing velocity is best transmitted to ball speed by making the contact time as short as possible. This requires fast muscle responses, so drills to improve speed of muscular contraction are necessary. By balancing both strength and speed, golfers will quickly see improvement in their game.

Take the Slice Away from Your Golf Swing

All golfers want that perfect golf swing that they can always rely on. It is a swing that can be used effectively with either a wood or iron. You can tee off and drive with it, adapting to changes in wind and terrain. It is a swing that can get you out of bad situations like bunkers and even water. It is a swing that is as simple as it can get, yet can be versatile and dependable.

That isn’t happening though if your swing has slice.

Perfecting that golf swing definitely isn't easy, no matter how you look at it. It takes a lot of experimentation and practice to get the kinks out of the swing. However, the real fact about this is that it is actually simpler than you think. It is mostly about what you do during your swing.

Simplify

One tip that always works is to always keep your swing simple. With as few movements as possible, you can take away unnecessary movements that may be both a waste of energy and bad for your swing. There is no real need for your elbows to bend during the swing and you have to only pivot with your feet as you follow through. There is no need to take an extra step or anything, which can skew with the shot.

Rhythm

Of course, if you can't improve by yourself, then get a coach who can teach you the finer points of improving your golf swing. Balance and correct positioning are crucial to a good golf swing. However, without rhythm, you can never achieve these two things. You are to ensure that you can have a smooth rhythm in your swing to fix whatever you need to fix. You can hum a tune, sing a song, count, or do whatever is necessary to get a rhythm down to swing correctly.

Hand and Wrist Position

Another tip is to always mind hand and wrist position. One of the major causes of slicing is that the club is twisted during the swing, which makes it hit the ball in a crooked manner, driving it in directions other than straight ahead. This is due to the hands and wrists twisting during the swing because of wrong positioning. The technique must be refined in order to correct this mistake.

Interlocking your hands by connecting the little and ring finger of your dominant hand with the index and middle finger of your complementary hand (never call that other hand 'weak') to solve this problem. This can help you prevent that unnecessary twist with a little practice. It can also help you improve in terms of accuracy and distance.

Straighten Your Spine

Always have your spine straight and acting as an axis for your swing. The importance of spine alignment can never be understated when it comes to golf. Imagine yourself as a pendulum with your spine as the point of axis. This can help you simplify your golf swing in a great deal.

Hip Rotation

With that spine straight and fingers interlocked, you must also remove excess hip rotation in your golf swing. While lots of hip rotation is something that can make a punch stronger, this is not boxing. In golf, that hip rotation causes slicing, and that can damage your game. Therefore, you must keep hip rotation as minimum as it is required. However, don't mistake this for removing hip rotation in your swing as it is still required to generate power in your swing.

Therefore, study how much hip rotation is needed to improve your swing. These tips, along with lots of practice, can help you remove that slice and achieve distance and accuracy in your golf swing.