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 But strength and power aren’t the only things to keep in mind. Maintaining flexibility, core strength, coordination and balance are just as important. If you’re not getting enough rotation in your swing, try the snatch. This Olympic lift increases the flexibility in your hips, knees, shoulders and wrists and strengthens the core muscle groups. By working multiple muscle groups in a single exercise, your body will become more efficient at performing complex tasks — such as a golf swing. A complex movement also enables you to work a lot of muscles in a short amount of time while enhancing your balance and stabilizing your body. The Exercise Figure 1: The bar rests just above knees, with your back flat, chest high and heels pressed to floor. Your shoulders should be over or slightly in front of the bar with your eyes straight ahead. Figure 2: Keeping your core tight, back flat and arms extended, re-bend your knees under the bar so your torso comes to an upright position and the bar slides up your thighs and rests at your pelvic crease. Figure 3: Jump aggressively, pressing all of your weight through your heels. At the peak of your jump, forcefully shrug your shoulders toward your ears, keeping the bar close to your body. Figure 4: When the bar reaches maximum height, quickly pull your body under the bar and relax your legs, dropping into a squat position. Rotate your hands around the bar so your palms are facing up. Figure 5: Fully extend your elbows to lock the bar into the overhead position. Maintain a tight torso, keeping your feet flat on the floor with the pressure in your heels. The bar should be in line with your ears or slightly behind. Stand up and stabilize the bar overhead. n Aaron O’Conner is a personal trainer at Velocity Sports Performance in Irvine. He can be reached at (949) 387-7333. |
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