At the risk of stating the obvious, an efficient and consistent golf swing requires that certain moving parts must work in sync. Paradoxically, this requires the upper and lower halves of the body to be able to disassociate in the golf swing.
The ability to disassociate the torso from the trunk during the swing is why commentators often reference how effortless a swing looks. There may be small compensations in their moves, yet the top ones perform the basics very well, enabling them to generate clubhead speed with relative ease.
A more scientific reference would be the Kinematic sequence in the golf swing using the K-Vest. The K-Vest works by setting up 4 sensors on the body which correspond to different parts responsible for an efficient swing to happen. When all these four links are delivered back to the ball in the correct kinematic sequence, long drives happen.
This is the sling shot effect, once the hips have initiated the downswing, all the other parts will follow one after another. Past impact, the order will be reversed all the way to the finish of the swing. As long as the sequence in which the club is delivered back to the ball is correct, clubhead speed will be a lot easier to develop.
This all comes down to being able to make a stable full backswing and then to initiate the downswing correctly. A certain amount of mobility is necessary, during the back swing the hips should turn at least 45 degrees and the upper body, 90 degrees or more. This “coiling” effect stores the energy for power in the downswing.
Get better disassociated in your golf swing by doing the following exercises or as part of a warmup prior to playing.
You’ll feel the benefit immediately and make a better turn!
Locked Book Opener
Many suffer from rounded shoulders and seldom ever rotate on a daily basis. The T-Spine then loses the necessary range of movement needed to make an ideal backswing. By locking the knees down and opening the arm up across the body using the correct breathing technique, the Locked Book Opener helps regain mobility.
1) Lay on your side with shoulders, hips & knees all stacked vertically.
2) Use one hand to hold down the knees
3) Inhale deeply and open up with the top hand, allowing the head to follow.
4) Having reached your end range, exhale slowly
5) Repeat 5 times, and try to open further with each breathe.
Lower Body X-Over
A great exercise for locking the upper body and making sure the lower body is initiating the downswing. This is the exact feeling we want during the downswing!
1) Place hands against a wall or hold onto a golf club, whilst standing on one leg
2) Put pressure into the wall or down into the club
3) Resist with the upper body whilst turning from the hips and driving the knee up and across the body
4) Start slow and build up until the movement is fast and done with intent
5) Repeat for the other leg.
Personal Trainer & Certified Functional Strength & Conditioning (CFSC)