Improving Your Golf with Fitness: The Swing- Step Down & Windmill exercises

The Swing- Step Down & Windmill exercises
By Andrew Fodge, MS

Fitness by Andrew
Contributing Columnist for Loco4Golf

Hello Golfers,
Have you felt like you are swaying too much in your swing?  Do you feel like you are ever “tensing”  or “muscle-ing up” during your swing to generate more club head speed?  So much of an effective and powerful swing originates from the golfer’s hips and core.  In this aritcle, I want to show you two exercises that focus on the stability and strength of the hip and core.  The “Step Down” and “Windmill” exercises relate specifically to your ability to maintain a stable hip postion throughout the swing and to increase club head speed using your core musculature.  One of my golf fitness clients, Brad, is pictured in the examples of each exercise.

The Step Down is a body weight exercise isolating only hip at a time.  You will need a step or box 6 to 20 inches tall. Start with only one foot on the step and find a balanced position.  Slowly lower your body weight, sitting your hips back, and attempt to touch the floor with only your heel of the non-standing leg.  Once you reach the floor with your heel or the lowest point possible, squeeze your Gluteal (Butt) muscles on both hips and rise up. 

In Figure 1, Brad is demonstrating BAD form by allowing his standing leg and knee to come too far forward.  There is too much pressure on the knee and thigh muscles. 

The correct position with GOOD form is pictured in Figure 2.  The standing leg has the knee directly over the toes.  The hips are sitting back, which isolates the hip and gluteals correctly.  Do 2 sets of 10-15 repetitions on each side.
The Windmill is focusing on the hips and core muscles moving and stabilizing a motion similar to the golf swing.
 

Begin the motion as depcited in Figure 3, in an athletic position have feet shouler width apart pointing forward, with a pole, club, or broomstick in hands.  The stick should be parallel to the ground and the shoulders. Slowly reach and rotate to the right (or left) keeping the shoulders relaxed and the stick parallel to the floor.

Just as in Figure 4, you should be able to see and feel yourself loading one hip as you reach to one side.  Then rotate your body back to the center and reach  upward, keeping stick and shoulders parallel, as in Figure 5. 

Continue rotating through and reach for the opposite, loading one hip as you extend your reach as far as possible, pictured in Figure 6. 

This is an excellent exercise to teach you how to control the movement of your hips and shoulders.  Do 2-3 sets of 10 Windmills going clockwise and counter-clockwise. 

If you need help with assessing your strength, flexibility, and power of your current fitness level and how to apply it to your golf game, please feel free to contact me at Andrew@fitnessbyandrew.com.