by Sean Cochran

Golf exercises for the lower back can be very beneficial in preventing injuries from the golf swing. First and foremost the goal of any golf fitness program or golf fitness training exercise is to develop the body in order to execute the golf swing efficiently and effectively. This can result in increased driving distance, more accurate shots, and consistent play. On top of this a golf fitness program has a secondary benefit. Such a training program can help in the prevention of injuries

I always like to say it is much easier to prevent an injury from occurring than rehabilitating from one. The next few articles will discuss common injuries from the golf swing and how a golf fitness program can assist in the prevention of such injuries. Probably one of the most common injuries, and one as amateurs we are well aware of is to the lower back. Research indicates that one out two recreational golfers will incur a lower back injury at some point during their playing career.

Why is the lower back so often injured during the game of golf? Research studies have provided us some keys as to why this is the case. The golf swing is typically broken down into phases (address, backswing, downswing, follow through), and the sum of these phases is the full swing.

Each phase of the swing can be performed either efficiently or inefficiently. A professional is more likely to perform each phase of the golf swing more efficiently than that of the amateur. As a result the professional’s swing has more efficient mechanics from start to finish, requiring lesser amounts of activity from the muscles to execute.

An amateur or less skilled golfer is more likely to have less efficient mechanics. To compensate for these improper mechanics the golfer will attempt to generate extra force from specific muscles than the amateur. Causing these muscles to work much harder to execute the golf swing.

Research from Hosea indicated in certain situations amateurs may develop up to 80% more peak torque in their lumbar spine (i.e. lower back) than a professional, muscles required to generate greater amounts of force are at a much higher risk of overuse injury.

Additionally, Hosea found professional golfers generate 34% more clubhead speed than the amateur, yet amateurs were producing spinal forces 50 to 80% higher, and 50% more trunk muscle activity than the professional.

All of this research points to the first reason as to why the lower back is commonly injured in the amateur golfer. Inefficient golf swing mechanics cause the muscles of the lower back to work harder to generate torque in the swing. Over time these muscles will become fatigued from the trauma caused by inefficient mechanics. Increasing dramatically the possibility of an overuse injury to the lower back.

How can the amateur take the first step in the prevention of a lower back injury? First and foremost is the development of more efficient swing mechanics. This can only be done through proper instruction and practice. If you are finding yourself in the category of a candidate for a lower back injury, my first suggestions is begin developing a more efficient golf swing.

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

About the author

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

Want simple tips to help smash it past your pals? Want to know how to generate the most power from your swing, put it close with irons, and stop three-putting? GOLF Magazine’s Top 100 Teachers combine their knowledge to help you get your game back in shape with their first book, “The Best Instruction Book Ever!” This book would include the simple, direct and helpful tips that make the YOUR GAME section in GOLF Magazine the most popular part of the magazine. The book will be concent (more…)

by Darlene Berkel

While golf clubs and golf balls are an essential part of a golfers equipment, there are other things that are important too. A serious golfer needs some other tools in his arsenal to ensure that he has a great golfing experience, and to make sure that his game is at its best at all times.

The list of tools is massive, but some of the most important ones include markers, score keeping devices, and golf clothing.

Everyone Needs Golf Markers

When putting on the green there are certain rules of golfing etiquette that need to be followed. One of those rules is that the player who is the furthest away from the cup gets to putt first. Therefore, it is important that golf balls situated between the furthest ball and the cup be removed so that the furthest player has a clear shot at the pin. Golfing etiquette allows for the ball to be picked up and marked with a golf marker.

A golf marker is a very useful piece of equipment. It is a rounded peg, which is attached to a thin platform. When you pick up your golf ball you insert the peg into the green, and it marks the position of your ball. Markers can be made of any material – plastic, wood, or metal, and are often personalized in some way to make them easy to identify on the green.

Keeping Score

An important part of the golf game is keeping score. Each stroke that it takes to put the ball in the hole on the green is counted as part of the golfer’s score. An important piece of golf equipment to help the golfer in keeping track and tabulating their score is a golf scorekeeper.

Score keepers vary from counters that are operated manually, to fancy digital ones. They usually clip on to your gloves or golfing bag, and you make a count each time you take a stroke.

Clothing For Golfers

It can be argued that items which are worn by the golfer are part of golf equipment needs. The right clothes will not only protect the golfer from the outdoor elements, but will meet the requirements of certain golf courses.


If you are golfing in sunny climates, then a cap is essential to shade yourself from the sun and protect your eyes. Heat stroke is not fun, and neither is messing up your swing because the sun is in your eyes.

Golf shoes are another important piece of golf equipment. For many courses, a good pair of golf shoes is essential before you are allowed to play. Some golf courses require shoes without spikes, others will allow spikes on your golf shoes. It is best to confirm before you play what kind of shoes are allowed. Make sure your shoes are comfortable too, as golf involves a lot of walking.

Swingyde is lightweight, portable and easy to attach to your club. This simple and effective training device reduces incorrect wrist hinging for more distance, accuracy and control.

(more…)

by Sebastian Foss

Two minutes from now I’m going to have an answer for all of you on how high you should be teeing your tee shots so you can improve your swing. The new drivers that have come out in the last 5, 10 years have what is referred to as a deep face.

From the bottom to the top it’s about two or more inches. Most players associate all of that space with teeing the golf ball high. We even have three-inch tees now.

So, that isn’t true. You don’t need that. Some of you might, but most of you don’t.

So, here’s my rule of thumb for how high should you tee the driver: If the mistake you make is that you constantly top the golf ball, that isn’t always the answer. You could fix your posture and bend over a little bit and that would fix topping the golf ball.

If you always hit underneath the golf ball, this isn’t always the answer, where you tee it down so low. Maybe you simply need to get your chin up.

So, a great rule of thumb is that the golf ball should be slightly higher than the center of the club face.

If the golf ball sits much higher than the center of the face, the swing tip to improve your golf would have you hitting the golf ball on the upswing. If it was teed down close to the ground, and you tried to hit the golf ball on the upswing, you might wind up hitting a little grass behind it. Instead, you would have to hit this one on a little bit of the downswing, which is defeating the purpose of the driver. The driver’s swing is a sweeping swing. And you want to catch the golf ball at the bottom of the arc.

At worst, you want to catch it on the way up but not too much on the way up.

Experiment with your tee shots. Play a whole round of golf where you tee it a lot lower than normal, then the next round a little bit lower than normal. And then play the third round where you tee it real high.

I promise you that real high is not the answer. Try that the next time out.

You can check out PurePoint Golf instructional DVDs at http://gulfswinggurufield.blogspot.com

about the author