During the golf swing, the most important multifunction muscle is the butt. I said it there. It can be crude for some. But the butt is one of the most underused and undervalued muscle groups. Let me explain, most people, unless they’re on the PGA tour, sitting at a desk, working Monday through Friday. Sitting for prolonged periods of time tends to be the biggest culprit in human performance dysfunction both in the gym and on the field. Most recreational players (and some professionals) will have weak hip flexors, weak hamstrings, weak glutes, weak paraspinals, and a prolonged weak shoulder complex from sitting too long. So where does this leave us? Well, let’s start with the butt. This entire group of muscles is vital in helping the player maintain lower body stability throughout the swing. It also plays an important role in maintaining core stability throughout the swing. It is this group of muscles that helps to combine the movement of the lower body with the movements of the upper body, through the core of the body. So if your butt is weak, you’ll tend to overcompensate in the shoulder complex, or lower back, or knee, etc. In a nutshell, having this muscle group working at its optimal levels is paramount to achieving a consistent, repeatable swing and playing injury-free.
The glutes are mainly made up of two main components; Gluteus maximus and gluteus medius
Both muscle groups play important roles in both power development and swing consistency. Both muscle groups need to work in unison to develop optimal swing mechanics.
The following exercises are some of the best exercises to build strength and power in your glutes and surrounding musculature.
Kettlebell Sumo Deadlift
Take a wide stance. Squat down and grab the kettlebell. Hold the handle inside your knees, 12 to 18 inches apart. Drop your hips below your shoulders. Start with the bell between your legs. Focus straight ahead, pull your navel in. Keep your back arched and tense.
Remember to squeeze your glutes. Leg lifts: Squat the weight down. Stand in a full upright position; push your hips squeezing your butt. Don’t rush the reps, this is a slow exercise, focus on full body tension: regrouping and establishing a good starting position for each rep.
Lifting buttocks
For this exercise you will need a Glute Ham Developer, it looks similar to a roman chair or back extension. Start by adjusting the distance between the thigh pad and the heel pad. You will want to position the heel pad so that the thigh pad is in the middle of your thigh or a little closer to your knee when your heels are on the heel pads. Begin by hanging over the support in a position similar to a back extension. Begin the movement by contracting your lower back to lift your torso, as you approach full back and hip extension, begin to bend your knees and contract your hamstrings (rear thigh). You will continue to bend your knees until your upper body is nearly vertical and your knees form a 60- to 80-degree angle. Lower to the original position.
The kettlebell swing
The stance should be shoulder width apart. Squat down and grab the handle with both hands. As you lean down remember to rotate your hips keeping your shins relatively vertical, you should feel a slight stretch in your hamstrings. Swing the kettlebell between your legs with force as if you were going to walk a soccer ball. Explosively move your hips forward straightening your legs
stability ball bridge
Begin by lying on your back with your shoulders and head on top of a stability ball; feet on the ground, hip-width apart for stability
Squeezing from your glute, lift your hips until there is a straight line through your knees, hips, and shoulders. Don’t lift your hips too high or flare your ribs so your back is overextended. Hold for 30 seconds and less.
Try these exercises in hopes of building rock-solid glutes! These exercises are sure to create a more stable lower platform and improve core function. Be sure to visit http://www.back9strength.com and sign up for our free newsletter, or better yet, grab a copy of Back 9 Strength: The Ultimate Golf Fitness Rolodex on sale now, for tons of information on strength, exercises of flexibility and power for golf.