KETTLEBELL SWINGS
This is a great exercise that focuses on several different muscle groups that make up your posterior chain : your glutes , hamstrings , and upper and lower back . They also provide additional forearm and grip strength benefits . Best of all , they ’ re both low impact and don ’ t require a gym ’ s worth of equipment . The most important thing is to make sure you swing a kettlebell the right way to avoid injuring yourself .
1 . Pick up your kettlebell and hold it with both hands ( and your palms facing toward your body .) At the ready position , you should be standing tall , with your arms hanging straight down and your feet shoulder-width apart .
2 . While keeping your back straight and your core engaged , hinge your hips and slightly bend your knees , which will allow you to bring the kettlebell between your legs .
3 . While contracting your glute muscles , breathe out , and push your hips forward ( without lifting your feet ) to raise yourself back into a standing position . Let your arms go forward and swing the kettlebell as far forward as it will naturally go without using your arm or shoulder muscles .
4 . Repeat 10-20 times , then perform two additional sets with a 30-60 second break in between each set .
90 / 90 STRETCH
The 90 / 90 stretch targets the glutes , abductors and adductors , hip flexors , and more , allowing you to improve your golf game and your quality of life , reducing pain and improving hip mobility . It also combines internal and external hip rotation into one exercise .
Sit on the floor , with one leg bent in front of your body at a 90-degree angle . Your lower leg and knee should be resting on the ground , with your foot pointed straight .
1 . Now , put your other leg next to you with your hip turned inward so that your shin and ankle are on the ground . Bend your knee so your leg forms a 90-degree angle with your hip .
2 . With your back straight , create the stretch by sitting equally into both hips and stretching your rear hip straight down to the ground .
3 . Hold the stretch for up to 60 seconds ( whatever duration is comfortable for you .) Complete two more reps before switching sides and repeating the process .
90 °
IDEAL POSITION
ALTERNATE / LESS MOBILITY POSITION
ILLUSTRATIONS BY THERESA SHIM |
• Thrusting your hips toward the ball or experiencing a loss of posture : These can occur when your ankles can ’ t perform a deep squat ( with your feet parallel , glutes below the knee , and your spine parallel to your shin ).
• Swaying or sliding : This could stem from inadequate hip mobility , or an inability of your ankle to evert ( where it keeps pressure on the inside of your trail heel during the backswing ). You may also feel lower back pain because the joint above your lumbar spine is being overworked .
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Now , let ’ s focus on a part of your body that even we were unfamiliar with — fascia . It ’ s the specialized tissue layer that surrounds muscles , bones , and joints , providing support and protection and giving structure to the body . Its importance was highlighted by Ann and Chris Frederick in their bestselling manual , “ Stretch to Win .”
“ It consists of three layers : the Superficial Fascia , the Deep Fascia , and the Subserous Fascia ,” the Fredericks wrote . “ The particular fascia that surrounds the muscles is called Myofascia , the name of
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specialized connective tissue that surrounds each muscle and tendon , and merges with the fascia of the bone .”
So how can we keep fascia healthy ? It ’ s simple … drink ! ( Water , that is — and half your body weight in ounces each day .)
On top of that , it ’ s time to put in a little work . But before you begin , make sure that your ankles and hips have adequate mobility that will allow you to add weight as you improve . Here are a few exercises that Parrish said will help you prepare your lower body for a summer ’ s worth of successful play .
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vsga . org M ARCH / A PRIL 2023 | V IRGINIA G OLFER 37