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Home » Fitness » Tour Report: Fitness: Strengthen to help coiling

By Sean Cochran, Golf Fitness

Coiling can be described as the resistance created from the turning of the upper body to a greater degree than the lower body in the backswing. The coiling action creates an immense amount of elastic energy which can be translated into power during the downswing. This action is often referred to as the X-factor.

In order to create an X-factor a number of physical components are required. A stable lower body is needed. This creates the platform by which the upper body rotates. Mobility in the hips and flexibility in segments of the upper body are a requirement for the rotational components of the X-factor. Generally speaking the more stable the lower body and the greater flexibility in the upper body the more coiling the golfer can create.

Golf fitness training and exercises can assist in developing these physical components necessary for the coiling action of the golf swing. Dissecting the requirements of this action the development of lower body strength, hip mobility, and upper body flexibility will greatly enhance the ability to create an X-factor.

Looking at golf fitness exercises conducive to developing these physical components a Goblet Squat for the lower body strength/stability, Spiders to develop dynamic hip mobility, and Kneeling Club Rotations to focus on upper body flexibility could very much enhance the coiling action in the golf swing.

Golf Fitness Exercises:

Goblet Squat: (Lower body strength/stability) Grasp a dumbbell with both hands in front the chest. Rest the dumbbell in the palms of both hands, and elbows pointing down. Place the feet slightly wider than shoulder width apart, toes pointed outward at 45 degrees, and heels on the floor. Maintain an upright torso with the eyes looking forward, and arms extended straight.

Slowly lower the hips while keeping the torso upright by bending the knees. Continue to squat downward until the thighs are parallel to the floor. Pause for one second, return to the starting position of the exercise, and repeat for 8-15 repetitions.

Spiders: (Hip mobility) Position the body in a standard push-up position, back flat, hands shoulder width apart, and eyes looking down.

Begin by lifting your left foot and placing it outside the left hand. Slowly attempt to press your left forearm down towards the floor, keeping your left hand in place. Lower your forearm as low to the floor as possible, and hold for one second. Return to the starting position of the exercise and repeat with your right hand and foot. Perform 10-15 repetitions.

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Tour Report: Fitness: Strengthen to help coiling

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Home » Fitness » Tour Report: Fitness: Strengthen to help coiling