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GolfGator is a golf training aids company, started by PGA player Matt Baird
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I need an infographic designed that is professsional looking, and has some of the same properties as this: http://www.golfchannel.com/news/golftalkcentral/usga-and-r-and-a-graphic-explanation-of-anchored-putting/. I'll also attach a few different golf swing diagrams that might be good to incorporate as well. Title: What are the primary muscles used in the golf swing? There are three main areas that I like to focus on to provide consistency, add power, prevent injury and improve my golf game. 1. Core Muscles 2. Hamstrings and Glutes 3. Flexibility Core Muscles The core is the body minus the legs and the arms. These core muscles are key to a proper swing plane. They are the engine that provides rotation, balance, and power/torque in the golf swing. Most importantly strengthening the core will help to prevent injury, specifically lower back injury. Lower back injury is a major problem with many amateur and pro golfers. Proper swing plane requires strength, flexibility and a strong core. When you learn to initiate every golf shot and putt from your centre or core, you will find more consistency in your golf game. Learn to swing from your centre, reducing the torque and strain on your back and spine. The core muscles will stabilize the spine and the pelvis during the dynamic movement in the golf swing.. The core muscles: 1. Abdominals or Rectus Abdominus: (The Six Pack Muscle) When this muscle contracts it flexes your lower spine. Abdominals are used to stabilize the trunk. Improves balance and stability throughout the golf swing. 2. Obliques: During the golf swing this muscle contracts and helps rotates your body and it flexes and stabilizes your spine laterally (up and down your back) A common area that can be a major problem with golfers is their back and back pain. This most likely is because their obliques. Golfers who tend to use their obliques early on in the back swing don't seem to experience as much back pain. The entire group of abdominal muscles act as stabilizing or supporting muscles and are active during a golf swing. When these muscles aren't as strong or technique or posture is poor, more stress on other muscle groups will be placed leading to chronic pain, in this case, back pain. 3. Lower Back: Lower Back Muscles (erector spinae). If you neglect this muscle you will pay the price! 4. Upper Back: Strengthening the lower back will insure erect spine. This important element will insure proper takeaway and help ease rotation throughout the golf swing. One of the best ways to strengthen the core muscles is in doing exercises that focus on the core. Pilates, Yoga, Cross fit and Insanity are all good options. To prevent injury pick exercises that focus on using your own body weight. If you do use weights, keep weight low and increase reps. Lower Body (Hips and Legs): Hips: Hip rotators are important during the downswing while abductors and adductors act to stabilize and maintain balance throughout the movement. When strong hip rotators are absent the low back and arms make up the work potentially causing back strain. Balance, flexibility and strength is the foundation for a golfer looking to take their game to the next level. The golf swing starts from the ground up. Many golfers have more powerful upper bodies, which results in path problems and significant loss of power because the club will never get in proper position. These swing problems include over the top, swaying, sliding, scooping and staying on right side or hanging back. Strengthening your legs and core will help in correcting many of these problems with the golf swing and make it easier for the golfer to start the swing from the ground up. Hamstrings and Glutes: Your hamstring and Glutes help you to maintain proper posture throughout entire golf swing. Strong hamstrings will also help prevent lower back injury. Again my best advice is that everyone is different and everyone enjoys different workouts. I personally feel the best way to work your lower body is through Cross fit, Yoga, Pilates or Insanity. If you use weights do higher reps and decrease the weight. Flexibility: For some reason most of us have in our minds that stretching out and getting warmed up just isn't that important. Maybe we think that by hitting a few balls at the range this counts as our "warm up". Flexibility is one of those things that you know is kind of important but you just don't have the time or motivation to fit into your workout or especially right before a round of golf. Lets face it, Flexibility exercises are boring and kind of suck! Well let me tell you that a quick 15 minute stretch before a game could greatly improve your golf swing and your scorecard! Tiger Woods was blessed with incredible flexibility and this has been one of the secrets to his power and his consistency in his golf game . For Tiger flexibility is more of a gift, to the normal amateur and pro golfer, this is something to work at. Trust me on this one...poor flexibility can severely hinder your golf swing and as a result you will lose power and inconsistency in your golf game. More importantly poor flexibility can lead to serious injury. An efficient and powerful golf swing requires certain levels of flexibility. Its pretty simple...when you increase the range of motion you will hit the golf ball farther with less effort. There isn't a one size fits all way to stay flexible. Find something that works for you and be consistent at it. Choose flexibility exercises that focus on the major muscles used in golf like the shoulders, chest, hip mobility, hamstrings, glutes and upper and lower back. Everyone's body type is different, try a fitness program that is fun and that works for you then stick with it! Choose exercises that build your core, and your flexibility, and I guarantee you that your golf game will improve. Matt Baird PGA Professional Director of Golf Instruction at Golfgator.com
To understand the color coding on the attached images, refer to this guide: ILLUSTRATION: What muscles are used in Golf Swing? Based on EMG research at Centinela Freeman Regional Medical Center Reference: http://www.sport-maniac.com/ScientificBasis.aspx Percent of Muscle in use Blue and Light Blue: 30%-50% Green: 50%-70% Pink: 70%-90% Red: 90% +
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