Fitness – The King of the Swing

There may be no other muscle group that can drive power in your golf swing more than the glutes. This muscle group is comprised of three muscles that maintain stability and produce force in our movements. Unlike some of our big ‘mover’ muscles such as hamstrings, the glute muscle group is meant for force production. 

The glute muscles do not seem to get as much attention as they often should leading to decrease speed in the golf swing and overuse of back muscles. Ever had back pain after a round of golf? There is a high likelihood your glutes are doing enough work! 

Not only do they have the important job of creating power, they also sit at the central part of our body between our lower body and core. If the glutes can function at their optimal levels, it will allow the rest of the kinematic sequence to follow suit. 

Many muscle studies have demonstrated that some of the exercises below are simple and can produce high levels of glute activation. Try out these effective glute exercises and add them in to your workout routine. 

Sumo Squats 3×12

Begin in standing position with feet wider than hips and toes pointed outward slightly. Grip kettlebell or dumbbell with both hands. Hinge hips and bend knees simultaneously maintaining a straight back position until knees reach about a 90degree position. With focus on utilizing your glute muscles, return to standing position. You should not feel any pulling in the lower back.

Bridge 3×12

Begin on your back with knees bent and feet flat on floor. Activate glute muscles prior to movement, then begin lifting hips up until your knees, hips and shoulders create a straight line. Return to starting position. 

Bridge Progression 3×12 each side

Begin on your back with one knee bent and foot flat on floor. Use hands to hold opposite knee up off of the floor as pictured. Activate glute muscles prior to movement, then begin lifting hips up. Return to starting position. Complete on both sides.

Kickstand Romanian Deadlift 3×12 each side

Begin in a standing position with one leg bent and toe touching the ground. Hold a kettlebell on the side of the leg that is straight. Hinging hips and maintaining straight back, bend forward until you feel a slight stretch in the hamstring on the stance side. Activating glutes, return to standing position. Complete exercise on both sides. You should not feel any strain in back during the exercise