Clubhead Speed Development in Your Downswing

Let us review from a biomechanical perspective the downswing before introducing the physical side of the equation into this phase. The downswing begins at the completion of the transition. Weight shift onto the front foot continues during this phase of the swing. The generation of torque is created in this phase of the swing and then is transitioned up through the body into the club.

The majority of torque in this phase of the golf swing is generated by the glutes, hamstrings, quads, and core of the body. (Fleisig, Biomechanics of Golf) The torque created in the lower body creates acceleration in the upper body as energy is transferred into the clubhead. Studies indicate muscle activity also occurs within the pectoralis major (chest), lattimus dorsi (upper back), and rotator cuff muscles during the swing. (Geisler, Kinesiology of the Full Golf Swing) The downswing is complete at the point in at which impact occurs with the golf ball.

As we can see numerous muscles groups are involved in the execution of the downswing, most notably the muscles of the lower body. These muscles (glutes, hamstrings, quadriceps) are responsible for torque development in this phase of the golf swing. Torque is the development of power in a rotational movement pattern. Power in relation to the golf swing is measured through clubhead speed, and the greater the clubhead speed the farther the ball will travel.

This all points back to need for torque development in the backswing if the desire is to increase the clubhead speed of your swing. Outside of improving the efficiency at which the execution of the downswing occurs, the second variable to increasing the torque (i.e. power) development in the downswing is through training your muscular system.

The process by which we can accomplish this goal is through the utilization of golf fitness exercises. These exercises will increase the ability of your lower body muscles to output more power in a rotational pattern (torque). Two physical components are necessary for this to occur. Number one is the development of more strength in the muscles of the lower body, and number two is increasing the ability of these muscles to output more power.

Research indicates in order for the end of goal of higher levels of torque development to occur increased levels of strength must first be developed in the muscles of lower body. Golf fitness exercises that can accomplish this goal will utilize exercise incorporating the muscles of the lower body involved in the golf swing. As well as utilize them in a functional and cross-specific manner to the golf swing.

Keep in mind torque is the development of power in a rotational movement pattern. During the downswing phase of the golf swing, the musculature of the lower body is responsible for torque development. In order to increase the torque outputs of these muscles the first step is to increase the muscular strength of these muscles. The squat with physio-ball is one such exercise that can accomplish this task.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with professional golfers, most notable PGA and Masters Champion Phil Mickelson. To learn more about Sean Cochran and his golf fitness exercises and training programs go to http://www.seancochran.com

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The Basics of Buying Ladies Golf Clubs - Part 1

Ladies are at a disadvantage when it comes to putting together a set of golf clubs that fits them well and from which they can get the most out of their games. The reason is that there are few choices in normal off-the-shelf ladies golf clubs. With typically less than 10% of sales for a golf club company coming from ladies golf clubs, there are simply few choices in club styles, shaft flex, swing weights, or lofts normally available in most golf shops. An exception to this is the excellent line offered by Nancy Lopez Golf Clubs. That is the subject of another article, but you can easily find their web site with a simple search.

In general women have slower swing speeds than men and need shorter clubs and higher loft. There are of course women with better and stronger swings than most men. Lorena Ochoa of the LPGA tour averages about 270 yards on her tee shots. This is astonishing for a woman who weighs about 115 pounds! She is the top rated professional woman player in the world, however, and this article is meant for women with less ability than the top LPGA pros possess.

Driver Considerations

You must know your swing speed with at least a driver and preferably with both driver and 5 iron. Women who can swing the driver more than 70 MPH can use titanium faced drivers effectively and take advantage of the spring effect off the face that such a club offers. If your driver swing speed is more like 60 MPH, you would have to find a special titanium face, and these are not readily available. If you are that serious you will probably be having custom ladies golf clubs made by a certified fitter and club maker. So in that case ask your club maker if he or she can offer options. As for club face loft, the slower your swing, the higher the loft is needed. If you can easily get the ball in the air, a loft of 13-14 degrees should work well for your driver. If you have trouble getting the ball in the air, you may need to use a 16 degree 3 wood to get the most out of your swing. Other ways to help get the ball a bit higher in the air are to use an offset hosel or a more flexible shaft.

Fairway woods

Fairway woods are critical clubs for women or men with slower golf swings. If your swing speed is in the 60MPH range, you should start your fairway woods with a 5 wood and leave out the 3 wood. Your other woods would then probably need to be a 9 and 13 wood. The reason for skipping an odd numbered wood is because you wont be hitting the ball that much farther with a 5 wood than you will with a 7 wood, for example. In other words the gap in distance between the two clubs is not enough to justify carrying the other club. Regarding club length, there should be at least a one inch difference for each odd numbered club. That is, the 7 wood should be one inch shorter than the 5 wood, and the 9 wood should be 2 inches shorter than the 5 wood, for example.

For women who swing 70 MPH or greater, a 3 wood could be a good choice, but it should have at least a 16 degree loft in order to keep the ball in the air longer. This group of golfers can justify having every other odd number wood in their bags, such as 3, 5, 7 and 9 woods, for example.

Walt Ballenberger is a life-long golfer and founder of http://www.hybridgolfclubs.org, a resource site for golfers. For a Free Report entitled How to Find the Sweet Spot on Your Golf Clubs in 10 Minutes visit http://www.hybridgolfclubs.org/ Hybrid Golf Clubs

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