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Better Butt Means Better Back - The King of the Golf Swing The Glutes
During the golf swing, the butt is the most important multifunctional muscle. I said it there. For some it may be gross. But the butt is one of the most underused, undervalued muscle groups. Let me explain, most people, unless they are on the PGA Tour, sit at a desk and work Monday through Friday. Prolonged sitting is usually the main cause of dysfunction in human performance both in the gym and on the court. Most recreational players (and some professionals) have weak hip flexors, weak hamstrings, weak glutes, weak para-spinals, and a weak, protracted shoulder complex when they...
Better Butt Means Better Back - The King of the Golf Swing The Glutes
During the golf swing, the butt is the most important multifunctional muscle. I said it there. For some it may be gross. But the butt is one of the most underused, undervalued muscle groups. Let me explain, most people, unless they are on the PGA Tour, sit at a desk and work Monday through Friday. Prolonged sitting is usually the main cause of dysfunction in human performance both in the gym and on the court. Most recreational players (and some professionals) have weak hip flexors, weak hamstrings, weak glutes, weak para-spinals, and a weak, protracted shoulder complex when sitting for too long. Where does that leave us? Let's start with the butt. This entire muscle group is crucial in helping the player maintain lower body stability throughout the swing. It also plays a huge role in maintaining core stability throughout the swing. It is this one muscle group that helps blend the movement of the lower body into the movements of the upper body through the central part of the body. So if your butt is weak, you tend to overcompensate in the shoulder complex or lower back or knee etc. In a nutshell, it is paramount that this muscle group functions at its optimal level in order to achieve a repeatable and consistent swing and play injury-free.
The buttocks mainly consist of two main components; Gluteus Maximus and the Gluteus Medius
Both muscle groups play an important role in developing strength and consistency in the swing. Both muscle groups must work together to develop optimal swing mechanics.
The following exercises are some of the best exercises for developing strength and power in the glutes and surrounding muscles.
The Kettlebell Sumo Deadlift
Take a wide stance. Squat down and hold the kettlebell. Grasp the handle in your knees 12 to 18 inches apart. Let your hips fall lower than your shoulders. Start with the bell between your legs. Focus straight ahead and pull your belly button in. Keep your back arched and firm.
Remember to squeeze your glutes. Lift with your legs – squat the weight. Stand completely upright; Push your hips and squeeze your butt. Don't rush the repetitions, this is a slow exercise. Concentrate on whole-body tension. Regroup and establish a good starting position for each rep.
Glute Ham Raise
For this exercise you will need a Glute Ham Developer, which is similar to a Roman chair or back extension. First, adjust the distance between the thigh pad and the heel pad. You should position the heel pad so that the thigh pad is in the middle of your thigh or slightly closer to your knee if your heels are in the heel pads. Start by hanging over the stand in a position similar to a back extension. Begin the movement by contracting your lower back to lift your torso while extending almost completely across your back and hips, bending your knees and contracting your hamstrings (hamstrings). You will continue to bend your knees until your torso is almost vertical and your knees are at a 60-80 degree angle. Lower to original position.
The kettlebell swing
The posture should be shoulder-width apart. Squat down and grab the handle with both hands. As you reach down, remember to hang at the hips and keep your shins relatively vertical. You should feel a slight stretch in your hamstrings. Swing the kettlebell vigorously between your legs as if you were kicking a soccer ball. Snap your hips forward explosively and straighten your legs
Stability ball bridging
Start by lying on your back with your shoulders and resting your head on a stability ball. Feet on the floor, hip-width apart for stability
Raise your hips until a straight line passes through your knees, hips, and shoulders. Don't lift your hips too high or extend your ribs so far that your back hyperextends. Hold for 30 seconds and lower.
Try these exercises in hopes of developing some rock hard glutes! These exercises are sure to create a more stable lower platform and improve core function. Be sure to check out http://www.back9strength.com Sign up for our free newsletter or better yet, grab a copy of Back 9 Strength: The Ultimate Golf Fitness Rolodex, on sale now. There you will find tons of information about strength, flexibility and strength exercises for golf.
Inspired by Rui Rosario