Fitness 101

Paul Bodenbach MA., FAFS, FMR, GPS Competitorsedge@msn.com (859)802-2235

So, let’s continue the discussion regarding functional mechanics of our preferred activities. Last month I discussed breaking down a gross motor activity into it’s component parts and evaluating the quality of movement in each. For this discussion let’s look at mechanics of the lower extremities in the golf swing and exercises that relate directly to improving their mechanics.

In a proper set up the golfer’s ankles, knees and hips are all flexed in a single plane. So, exercises like squats, lunges and heel raises are excellent for conditioning the muscles in that plane. However, the dynamics of the golf swing requires the joints to move in three planes of motion simultaneously. To make things even more complicated during certain parts of the swing the legs move at slightly different times and different speeds. Training a complicated movement requires repetition of it’s component parts. The rotation squat pictured below meets the criteria for what the lower extremities do during the golf swing. Using weights, balls, bands will help enhance the exercise process.

The objective in functional training is to train movements as close to those utilized in the activity one wishes to improve. The training movement may not be exactly the same as the actual movement. However, the closer to the actual movement, the better the carry over into that movement. Consider which skill you want to improve. Break down its component parts and train each of them and the total skill will improve.