“If you look at the long hitters of today, they make very little hip turn on the back swing and a huge shoulder turn. Rotary torso training will help you achieve this.”
– Butch Harmon
Why is a golf fitness program necessary?
Core conditioning is key! Your upper body makes up a large part of your total body mass and it is specifically supported by your spine. The spine is made up of 24 vertebrae that have discs between them that act like cushions to absorb pressure and keep the bones from rubbing against each other. Ligaments, which connect bones to bones, hold the vertebrae together and tendons connect the tiny (paraspinal) muscles to the vertebrae. These muscles support the spine and provide for movement.
When any part of the spine is injured (including a disc, ligament, muscle, or bone), the muscles automatically go into spasm to reduce movement in the area. Moreover, just like any other muscle in the body, if these spinal muscles are not exercised regularly and properly, they will weaken and eventually become painful.
Therefore, because the complex golf swing revolves around the spine, golfers are very susceptible to back injuries, which are more specific to the spinal muscles. Thus, the need to keep those muscles active and well-conditioned.
Studies also show that improving strength and flexibility will increase club-head speed, enhance joint mobility, improve lean body composition, and even reduce blood pressure. (back to top)
What is the Core-4 Golf Fitness Program?
Professional swing instructor, Butch Harmon, and a group of physical therapists originally designed the MedX® Golf Fitness Program for the physical conditioning and spine rehabilitation of professional golfers. With the needs of the golfer in mind, the AFSS Core-4 Golf Fitness Program utilizes the four primary MedX® Core Spinal Fitness System® exercises in conjunction with several other sport specific exercises, to train the body parts involved in every golf swing. A correct golf swing requires both strength and flexibility in the arms, shoulders and hips as well as throughout the trunk and low back. By correcting strength and flexibility deficiencies many aches, pains, and mechanical swing faults can be eliminated. (back to top)
What can the Core-4 Golf Fitness Program do for me?
- Enhance your strength, endurance, and overall physical performance.
- Promote greater joint flexibility for a quicker, more fluid movement. Especially important for those who experience lower back pain due to inflexibility in the hamstrings, back, hip flexors and pelvic region.
- Reduce the energy required for movement.
- Improve circulation and joint nutrition, which in turn decreases the likelihood of degenerative joint disease and common aches and pains.
- Improve club head speed, driving distance, and club swing range of motion.
Is this program the same as taking lessons?
No. This program is designed to improve body mechanics through enhanced physical strength and flexibility. We encourage our participants to take lessons while they participate in our program so they can learn to use their strength and flexibility correctly. (back to top)
How do strength and flexibility affect my game?
Strength and flexibility are two vital aspects of every golfer's swing. Improving each will enhance performance, increase club head speed, and prevent common injuries. Two areas that most golfers need to improve are hamstring flexibility and the rotational strength and flexibility of the trunk.The MedX® Core Super Stretch, Torso Rotation, Lumbar Extension, and Abdominal Isolator along with a few other sport specific exercises solve the problems associated with age-related deconditioning and keep you playing the game at a high level. (back to top)
How does club head speed affect my game?
It has been shown that a mile per hour increase in club head speed equates to two yards of distance. This number becomes even more significant when you realize that this applies to every club in your bag; Many golfers will spend hundreds of dollars on a driver that may add 10-15 yards of distance and that they will use 9-10 times on the course. It is not unusual for participants in our program to notice a 5-10 mile per hour increase in their club head speed in the first 30-60 days. (back to top)
Who should participate in this program?
This program has been designed for golfers of all levels. Anyone interested in increasing his or her strength and flexibility, hitting the ball farther and eliminating aches and pains is a good candidate. Golfers of all ages and experience levels notice significant improvements in their driving distance as strength and flexibility improve. (back to top)
How long does the program last?
Although programs are customized for each individual, the AFSS Core-4 Golf Fitness Program typically consists of 12 visits over 8-weeks, with each visit lasting approximately 30-minutes. However, programs can be ongoing depending on the needs and goals of the individual. Each visit is closely supervised and all progress is well-documented. The computerized testing of low back strength and range of motion is also available. It is not uncommon for the average golfer to realize a 25-50% gain in strength and range of motion in a relatively short period of time. (back to top)
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