the digest THE HEALTHY GOLFER BY RAMSAY McMASTER, WITH ROHAN CLARKE

How to use your golf muscles tennis elbow, respectively. In addition, these
muscles are responsible for protecting the
wrist and hand at impact, especially when
the deepest layer of muscles
connected to the spine.
Research carried out by Jull and
Strong stabilising
muscles in the lower
body are vital for an
efficient golf swing.
playing out of thick rough. Richardson at the University
Important muscles used in the golf swing and the
of Queensland has shown
part of your game they are assisting.

A
the importance of the trunk
s I mentioned last month, many Principal Middle Body Muscles muscles in stabilising the spine
golfers are unaware of the muscle
Finely tuned triceps and Used in Golf and maintaining good posture.
shoulder muscles are
groups they should be training critical in golf “feels”. Good abdominal muscle group tone will This is very important in golf
to enhance golf performance. protect the spine and promotes good coil and because the compression force
The great majority uses the wrong muscle recoil, thus producing power in the golf swing. on your spine at impact is eight
groups and poor technique within the gym If you work these muscles in harmony with the times your body weight.
environment. These faults cause injury and lower back muscles (latissimus dorsi and the
can also affect performance and impair good glutei muscles), you will succeed in rotating Latissimus dorsi
swing biomechanics. just above the pelvis and maintain good lower The latissimus dorsi originates
A common mistake I see in many amateur body stability in the swing. This will also result at the tip of the shoulder blades,
players is that they rely too heavily on the in more power being generated through the crosses over the rib cage and
large front upper body muscles in the swing. lumbar pelvic area. spine, and attaches onto the
That is, they tend to have too much arms and The majority of golfers who play intensively pelvis. It stabilises the shoulder
upper body movement – as such, they under- have tight hip flexors. Prior to carrying out and promotes correct arm
utilise their core and lower body muscles that abdominal exercises, golfers should stretch movement in the golf swing. This
are great power sources. In addition, they their hip flexors to ensure these muscles are muscle works closely with the
make compensations with the smaller levers, not used instead of the abdominals. These lower abdominals to produce
such as the hands and wrists. So in this muscles also help to maintain good spinal smooth and efficient sequencing
column, I’ve highlighted the principal muscles angle throughout the golf swing. Dysfunction in the golf swing. A dysfunction
used in the golf swing. in this area will result in a reverse pivot and/ of the latissimus dorsi can cause
I must stress, however, that you should or “crunch” factor at impact – a sheering/ a breakdown in the rotation of
only commence a strength and conditioning jamming of your back at impact. the swing.
program once you have been “screened” Adductor muscles and inner
by a physiotherapist. A muscular and Transverse abdominis and multifidus Principal Lower Body quadriceps muscles
postural profile is necessary to ensure that The transverse abdominis and multifidus are Muscles Used in Golf The adductors attach from the front of the
you’re able to maintain good posture and The joints involved in this segment are pelvis to the inside of the thigh and lower leg.
muscle balance, which is fundamental to the the hips, knees, ankles and feet. A good They stabilise the legs and pelvis, allowing the
sequencing of an efficient golf swing. range of movement in these joints in production of power in the golf swing from the
With the information gathered from conjunction with the stabilising muscles ground upwards. Weak adductors can lead
these tests, a golf-specific program can be around them is important to ensure to lateral slide – especially excessive knee
constructed that will lead to a reduction in smooth and efficient sequencing in the slide – by a golfer.
injuries, strength building (where required) and golf swing.
which will ultimately improve your game and Peroneal muscles
swing as a whole. Glutei muscles The peroneal muscles are attached to
The “gluts” are a set of three muscles the outside of the ankle and feet. They
– gluteus maximus, gluteus medius stabilise the lower legs, ankles and feet,
Principal Upper Body muscles are very important for “feel” at initial positions in the swing. The triceps is a major and gluteus minimus – that attach from which promotes balance in the golf swing.
Muscles Used in Golf takeaway and are instrumental in stabilising muscle for golf “feels”. the pelvis to the hip (top of the thigh). These muscles are important on undulating
The majority of muscles that work around the the upper body in the golf swing. They stabilise the pelvis and promote terrain and uneven lies. Dysfunction of these
neck, shoulder girdle and shoulder region Wrist stabilisers - extensor and rotation with latissimus dorsi in the golf muscles can cause the ankle and foot to roll
support the underlying joints and structures. Shoulder stabilisers – triceps and flexor muscles swing. If they are weak or tight, they outwards and lead to a reverse pivot.
They are intrinsically important for producing rotator cuff muscle group The extensor and flexor muscle groups attach cause hip slide in the swing. The glutei
good upper body power and timing. The triceps are attached at the back of the at the elbow and are positioned on either side muscles need to be stretched and also Ramsay McMaster is a world authority on golf-
shoulder and connect to the back of the of the forearm. There is a balance between strengthened to respond to the muscle specific physiotherapy. Phone The
Deep neck stabilisers, serratus elbow. They maintain good upper body the flexors and extensors, which allows for imbalance caused by the tight hip flexors. Melbourne Golf Injury Clinic on (03)
GETTY IMAGES (3)

Power in the golf Next

anterior and lower trapezius posture and shoulder position for a golfer a good wrist-cock and response from the swing often comes It should be emphasised that gluteus 9569 9448 for advice about a golf- mont
Rams h:
back to strong ey’s t
These muscles are situated between and throughout the swing. A loss of balance with wrists in the golf swing. Over tightness of abdominal muscles.
medius is a major contributor to timing in specific rehabilitation and fitness and t
ravels
he pe
around the shoulder blades and rib cage. The the biceps can often affect shoulder and arm these muscles can lead to golfers’ elbow and the golf swing. program. Also, visit golfmed.net. he’s w ople
orked
with.

30 Australian Golf Digest DECEMber 2006