How to Perform the TRX Golf Swing
Ask any golfer what their number one challenge is, and they will most likely tell you their swing. Makes sense right? After all, it is the mechanics of the swing that dictates how hard you hit the ball, how far and definitely how straight it will go.
The TRX Golf Swing Exercise activates and strengthens the muscles needed for stability, helping you stay connected to the ground so you can hit the ball further with greater consistency.
Although the TRX golf swing is designed to guide your body through the basic movements of a basic golf swing, it is not an exact replica of your real swing. The TRX Suspension Trainer will help you engage the muscles used in golf's major movement patterns while training your shoulder girdle to turn fully with strength and ease. Suspension cables also create an unstable environment that requires you to recruit your core muscles to perform the movement properly and stay connected to the ground.
The TRX golf swing specifically targets the shoulders, upper back, and core muscles throughout the movement. The muscles of the lower body (quadriceps, glutes, and hamstrings) play a role in balance and stability, especially during the rotation phase of the exercise.
Your core muscles are involved in most, if not all, of the movements you perform on a daily basis. This includes everyday activities, exercise in the gym or during sporting events, and basic movements like rotation, flexion and extension, which explains why they play such an important role in the mechanics of the golf swing.
Practicing the TRX golf swing movement pattern can help you develop a better range of motion, particularly through the upper thoracic spine, shoulders, hips, and ankles.
Additionally, the TRX golf swing can help strengthen your core, which can reduce back pain, improve balance, and improve trunk flexion, extension, and rotation. Stronger core muscles can also increase your fitness and athletic performance.
Step by step instructions
- Start by standing in front of a set of TRX straps. They must be attached to an anchor point above your head.
- Shorten the straps as much as possible. Make sure to keep tension on the straps at all times.
- Hold the handles as you would your golf club. Left hand and left palm down and right palm up.
- Take a step to the sides until your feet are wider than shoulder width apart, with a slight bend in the knees. This helps create a solid foundation for the movement.
- Extend your arms in front of you. They should be slightly shorter than chest height. This helps to engage the muscles in the movement pattern that will help you be successful in your golf swing, but it does not exactly replicate the movement of your swing.
- Decrease the tension on the straps with both hands and begin rotating toward the top of the golf swing motion. Focus on getting a full shoulder curve.
- Keep your head down as if your eyes are on the ball.
- At the top of the movement, your arms should look as if you are preparing to go down.
- Initiate the deceleration with your lower body. Make sure your base is stable so that it is connected to the ground. The upper body will follow and "swing" the TRX straps to the other side of the body. This places your body in a position of strength as you move towards the impact position.
- Pause, then return the handles and body to the starting position (in the middle).
The TRX golf swing requires you to have a certain level of strength, flexibility, and mobility to execute the move with proper form and technique. Here are some common mistakes to avoid during this exercise.
A weak base
Although the focus of this movement appears to be primarily on the upper body, the strength and stability of the lower body are equally important. You should be able to perform this move in the golf position, with your knees slightly bent, your back straight, and your feet wider than shoulder width apart. This ground connection is the key to generating maximum power and rpm.
Core not compromised
This exercise requires you to engage your core throughout the movement. If you relax these muscles, you risk sagging your lower back, which can lead to lower back pain. In addition, the lack of involvement of these muscles can cause a loss of strength during the rotation phase of the exercise.
Loose suspension straps
For this exercise to be effective, the straps must be the correct length and tension. Shorten them as much as possible so that there is constant tension on the straps as you extend your arms in front of you and throughout the movement.
Modifications and variations
The TRX golf swing exercise can be performed in many ways and with different equipment.
Do you need a modification?
If you don't have access to a set of TRX controls, that's fine. Long, thick resistance bands and loops work great as a modification of this exercise. Fasten them as you would TRX straps, but instead of putting your hands on a set of straps, hold onto the strap. Follow the same instructions: keep tension on the resistance bands, gaze down like you're looking at the ball, and twist toward the top of your swing. Pause and continue with the slowing down portion of the movement.
Ready for a challenge?
If you have already mastered the basic TRX golf swing exercise, you may want to make it more advanced. A great way to make this movement more difficult is to increase the speed of the movement. If you want to challenge your lower body, add a squat to the movement. Squat with the TRX handles in the starting position (before beginning the first phase of the movement) and again after the downswing when you return to center.
Safety and Precautions
Being able to perform this movement correctly requires flexibility and mobility in the hips and shoulders. If you have any limitations or physical conditions that prevent you from turning, speak with a personal trainer or physical therapist. They can watch you perform the exercise to make sure you can do it correctly.
If you feel pain in your back or shoulders and upper body during any part of this movement, stop what you are doing and check your form. It may be necessary to modify or shorten the distance of rotation until you have enough mobility and flexibility to handle the full movement. If pain persists, stop exercising and talk to your doctor or physical therapist before trying again.
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