‘C’mon Let’s Twist Again’

When movement is relative, your golf swing will improve

By jon frothingham, NASM-CPT

2007-08-07

Last time we addressed the issue of lower body stability, balance and power. We have also talked about rotation through the hips, core and shoulders. This time around, let’s think about putting the two together, but instead of rotating from the waist up we’ll go waist down. Now, the traditional functional trainer in all of us wonders when in an average round of golf our lower body moves without the company of our upper body. I can say with confidence that it’s never happened to me so we’ll have to chalk it up to thinking outside the box and give it a go.

Actually, it is a valuable practice to consider movement in relative terms as opposed to practical application. Whether you hold the jar and twist the lid or hold the lid and twist the jar, the end result is an open jar. As far as this discussion goes, we are trying to strengthen some of the musculature responsible for swinging a club, hopefully resulting in a longer, straighter golf shot.

The Jumping Hip Twist is similar to Lateral Bounding in that your upper body will remain forward-facing in a ski-tuck position and there will be loading, bursting, landing and reloading phases. It’s the stuff in the middle that changes slightly. Begin with your feet about four inches apart, turned 45 degrees to the left. Squat down, loading your legs (keep your upper body facing forward), burst off the ground, twist your hips 90 degrees to the right and land with your feet about four inches apart at 45 degrees to the right. Immediately load and prepare to jump back to the left.

It’s important to stay back on your heels in the loaded position to maximize power and reduce stress on the knees. This is most easily done by sticking your butt back a bit. If you feel your heels lifting get back a bit further. This exercise can be done for short sets where you will focus on jump height and squat depth or you can go for time to add an endurance component. Hand weights can be added as your legs grow accustomed to your bodyweight.

As a bonus, add a hat and mittens and you’re ready to hit the bump runs!

Jon Frothingham is a NASM-CPT certified personal trainer at Natural Fitness in Falmouth. To learn more about personal training contact him at 781-3900 or visit www.naturalfitnessme.com.