4-minute Pilates Exercises
Individual Strength Exercises • 3m 35s
Backswing sway occurs when a golfer’s shifts his weight laterally so the upper body tilts towards the target. This causes too much lateral movement in the lower body, the golfer ends up having to make a downswing compensation so the flight path of the ball will likely slice or a hook.
The causes of backswing sway could be caused from physical limitations including:
Limited Core Stability
Weak Gluteus Maximus Muscles (buttocks)
Lack of Spinal Mobility
Tight Chest Muscles
To correct backswing sway, focus on Pilates balance exercises that stabilize core muscles and shift the body weight.
Up Next in Individual Strength Exercises
1-minute Beast Pose
Improve Core Strength
Core muscles, which include the abdominal and back muscles, are essential to the golf swing to create power. Strengthening the core can be done with a simple plank exercise. Plank exercises can be done almost anywhere at any time. Performing core exercises like the ones i...
2-minute Glute Activation
This exercise is called the monster walk because you will be taking giant steps forward and backwards creating tension in the band to strengthen the glute muscles.
Place the band around your legs as shown and create some tension in the band.
Assume a semi-squat position with both knees bent.
2-min Glute Activation Exercise
Your ability to shift your weight in the golf swing is determined by the amount of glute strength you have. If those muscles are weak, the tendency is to use more upper body muscles to create the downswing which could lead to swing faults and injury. Strengthening your glute muscles will help p...