The most vital multi-function muscle in golf is the butt. It was there. This may seem crude to others. The butt muscle is one of the least utilized and underrated. Let me clarify. Most people are at their desks, working from Monday through Friday, unless they’re on the PGA tour. The biggest cause of human dysfunction in performance is sitting for long periods of time. This applies to both the gym as well as on the golf course. A majority of recreational and professional players will experience weak hips, weak pelvis and para-spinals. Let’s start at the butt. The entire body of this muscle is crucial in helping the player maintain stability during the swing. This muscle group is important in maintaining the core stability of your swing. The central section of your body is the one that aids in blending the lower and upper body movements. If your butt is not strong, you’ll tend to compensate by over compensating in your shoulder complex or lower back or knee. This muscle group must be functioning at its peak in order for a consistent swing.
Gluteus Maximus is the primary component of the buttocks. Gluteus Medius is the secondary component.
Each of these muscles groups plays a significant role in developing power and consistency for your swing. These muscle groups have to be in sync to achieve the best swing mechanics.
These exercises will help you build strength and power in your glutes and the surrounding muscles.
Deadlift with the Kettlebell Sumo
Stand tall. Grab the handle of your kettlebell by squatting down. Place the handle in your knees and grip it. Lower your hips than your shoulders. Place the bell between your legs. Your bellybutton should be in front of you. Maintain a straight back.
Make sure to squeeze your glutes. Do not lift your weight with your legs, but squat it up. Standing straight up, thrust your hips forward and squeeze your butt. This is not a rush exercise. Instead, take your time and focus on the full body tension.
Glute Ham Raise
Glute Ham Developer is required for this exercise. It looks like a back extension or roman chair. Adjust the distance between your thigh pads and the heel pads. The heel pad should be placed so the thigh pad touches your knee. To begin, hang over the stand and extend your back. To begin the movement, contract your lower back. Once your hips are extended, extend your back. Then bend your knees, contracting your hamstrings. Continue to bend your knees till your upper body becomes almost vertical, and your knees reach a 60-60-80 degree angle. You can return to the original position.
The Kettlebell Swing
Stand with your shoulders apart. Grab the handle using both your hands. You should feel some hamstring stretch as you reach for the handle. You can swing the kettlebell in front of your legs like you are going to play football. Explosively snap your hips forward straightening your legs
Stability Ball Bridging
Begin by lying down on your stomach, shoulders up. Next, place your head on top of the stability ball. For stability, keep your feet flat on the ground.
By pressing up on your gluteus, raise hips so that there’s a straight line connecting hips, knees and shoulders. Avoid lifting hips up too high, or causing your back to hyperextend. For 30 seconds or less, hold the position.
These drills will help you develop strong glutes. You will have a stable platform and a better core function with these exercises. Be sure to check out http://www.back9strength.com and sign up for our free newsletter, or better yet pick up a copy of Back 9 Strength: The Ultimate Golf Fitness Rolodex on sale now, for tons of info on strength, flexibility, and power exercises for golf.