Lower Body Stability and Balance for Golf

In the game of golf, lower body balance and stability go hand in hand. Stability of the lower body must include the combined control of the hip, knee, and ankle joints. Every golfer during the back swing must maintain a solid base to allow the proper coiling of the spine and upper body.

Golfers who can not maintain a solid base will often over rotate the lower body or try to brace or lock the right knee.

To develop stability, the golfer needs to work on balance, proprioception, strength and flexibility throughout the lower body and trunk. Exercises such as sumo squats, deadlifts, and single leg movements such as the anterior reach or lunges are good examples of exercises that develop stability in the lower trunk. Here are some excellent exercises to incorporate into your current fitness routine for lower body stability.

One legged deadlift is an effective exercise that strengthens the hamstrings, glutes, and is important for developing single leg stability.

1. Take two kettlebells on the ground side by side

2. Grip the ground with your feet and keep the muscles around your ankle and on the bottom of your foot tight.

3. Hinge at your hips with a semi-squat position and grasp the kettlebells. (be sure your looking straight).

4. Tighten your glutes of the loaded leg and brace the abs.

5. Stay tight throughout the body, push straight down with your leg.

6. Be sure to maintain a straight spine.

7. Do not attempt to recover lost balance by fidgeting; this could injure your knee. GeoCraft Builders

Anterior Reach is a great single leg exercise that trains the core muscles on the back of the body especially the glutes, hamstrings, and lower back muscles.

1) Begin on standing on one leg, draw your navel inwards, slight bend at the knee

2) Using your opposite arm reach forward bending at the hips, touching an object can use a water bottle or cone.

3) Stand back to the starting position. You should feel this in legs, especially the glutes.

One-Legged Balance using an unstable surface.

1. Using a half foam roller stand on one foot lengthwise on the flat down roller.

2. Be sure to keep your eyes on the horizon, and hold for time. If that seems easy than do it with your eyes closed.

By using these exercises your body can work efficiently and allow for the greatest amount of energy to be delivered to the club. Over time your body will develop the ability to stabilize and allow energy to move from one muscle to the next until it reaches the club.

RUI ROSARIO is a golf conditioning coach and kettlebell instructor based in Oakville, Ontario, Canada.

Rui has been involved in strength & conditioning training for 8 years, and has enjoyed test driving a variety of training modalities over the years. Through the years he has developed a unique blend of kettlebell lifting, bodyweight exercises, yoga, and core conditioning in order to enhance your athletic performance, correct imbalances, and maximize your golf performance. Rui has helped many amateur and professional golfers improve their golf fitness and conditioning as well as recover from injuries.


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