NVM + 2012
Reverse Your Reversal, Gain Twenty Yards! By Scott Sackett Physical conditioning has been a big plus for the game of golf. Many golfers are now interested in developing the body in order to positively affect golf-swing performance. One of the more common swing mistakes, which can be improved through increased flexibility and core strength, is called Reverse C. Let’s take a look at this problem and how to help alleviate the causes. The club face is controlled by two factors: (a) Position of your hands on the club at address and (b) The tension in your hands while gripping the club at address. Reverse C is characterized by the golfer’s body weight remaining on the front foot at the top of the backswing, as seen in Picture 3. In other words, when you look at Picture 2, you can see the weight on the right side (proper side) at the top of the backswing. This is a key position to get in if you are going to create a proper coil that in turn gives you distance. The lack of weight transfer through impact also impedes the squaring of the clubface, likely resulting in a slice and a lack of power and distance. There are several potential physical characteristics or weaknesses that can be strengthened through a series of exercises in order to improve weight transfer and decrease the probability of Reverse C in your swing finish. This swing mistake is generally caused by lack of flexibility in the hip, tight chest muscles, weakness in the abdominal area, or weakness in the gluteal muscles (otherwise known as your “rear end”!). Developing abdominal strength will help you stabilize the spine and pelvis, rotate the torso, and avoid overarching the lower back. Improving gluteal muscle strength will help propel the pelvis toward the target, stabilize the backswing, and potentially increase power in the downswing. Here are two exercises that will get you well on your way to a better backswing:
ABDOMINAL STRENGTH: Perform the plank to strengthen the abdominals. Lie in a prone position on your stomach. With your elbows directly under your shoulders, raise your body so that you are balancing on your forearms/ elbows and toes. Your hips should be aligned so that your body forms a straight line from toes to shoulders. Do not let your hips either elevate above or sag below the line. Hold this position for thirty seconds, working up to sixty seconds. GLUTEAL MUSCLE STRENGTH: Perform a basic bridge, contracting the glutes for strength building. Lie on your back, with knees bent and feet flat on the ground. Place your arms out to each side and lift your pelvis off the ground, contracting the gluteal muscles and minimizing contraction of other muscles, especially the leg muscles, which will want to contract to assist the weak glutes. Hold this position for thirty seconds, working up to sixty seconds. To make this more challenging, repeat this movement with arms extended straight up so that they are not assisting in the support of your body.
Picture 1: Proper setup
Picture 2: Proper motion top of swing
Do these exercises three times a week and see great improvements in both your physical abilities and your golf swing! If you are interested in doing an evaluation to see where you currently are with your overall motion, contact Robin Berry at robin@ fittoyouaz.com. Berry is an expert in this field, and the immediate improvement you’ll see will be very useful for getting back that distance you once had.
North Valley AUGUST | SEPTEMBER 2012
Picture 3: Reverse C
North Valley Magazine Aug.-Sep. 2012