MUSCLE ACTIVATION IN THE GOLF SWING

Having worked in the fitness field for over 30 years, the one thing I know for sure is that time is a significant factor when it comes to exercise compliance. So when partaking in an exercise program to improve your golf game, it would be extremely beneficial to know which muscle groups are relevant in the golf swing so that a focused program can be developed.

A search was done to determine muscle activation during the golf swing. Though somewhat limited, it did uncover a number of muscle groups that are predominant while swinging a golf club.

Exercises should be incorporated into the golf fitness program to isolate these muscle groups in order to better your body to better your game. Strength, and then speed progressions, for some of the groups identified, would maximize results. This should all be preceded, though, by a corrective phase which targets the anatomical deficiencies discovered during the physical assessment. A knowledgeable golf fitness instructor will be able to design and then safely supervise you in a time efficient manner, expediting the results you seek out on the golf course.
The studies broke down the golf swing into 5 phases: - back swing – address to top of back swing
- forward swing – top of back swing to club horizontal (before impact) - acceleration – horizontal club to impact - early follow through – impact to horizontal club (after impact) - late follow through – horizontal club to completion of swing

In the “least strenuous” back swing phase, the predominant
muscles in the upper body included the upper and middle
trapezius of the trail side (side further away from
target – right side for a right-handed golfer)), and the
subscapularis (part of the rotator cuff) and upper serratus (shoulder stabilizer) on the target side (left side for a
right-handed golfer). In the lower body, the hamstrings (semimembranosus and bicep femoris) on the trail side
and the back extensors (erector spinae) and abdominal
obliques on the target side were most active.

During the forward swing, the gluteus maximus on the trail
side dominates the beginning of the swing sequence with help on the target side from the quadriceps in the front thigh and adductors on the inner thigh. In the upper body the rhomboids and trapezius on the target side and the pectoralis (pecs) and serratus anterior on the trail side are all recruited.
The acceleration phase is dominated by the pecs on both sides of the upper body with help from the serratus on the trail side. The glutes stay pretty active and are assisted by the quads and lateral hamstring on the target side. The abdominal obliques on the trail side join in and will stay active through the early follow-through phase.

The pecs stay fairly active in the early follow-through phase and are joined by members of the rotator cuff (infraspinatus – target, subscapularis – trail). The outer quad and hamstring on the target side also remain active as does the glute on the trail side.

Finally in the late follow through, the two rotator cuff muscles stay involved, but with less effort. The pec on the target side eases up a bit and the serratus, once again, joins in on the trail side. The lateral quads on both sides are active now and the adductor on the target side comes back into play. The glutes on the trail side quiet down a bit, while the target side falls below recognition.

Having said all that and given this breakdown of muscle involvement, it’s important to reiterate that a golf fitness program would be most advantageous if it includes exercises that target these sport-specific muscle groups:
Upper Bodyrnï¡ Pecs ï¡ Trapeziusrnï¡ Rhomboidsrnï¡ Serratus Anteriorrnï¡ Rotator Cuffrnï¡ Erector Spinaernï¡ Abdominal Obliques

Lower Bodyrnï¡ Glutesrnï¡ Quadsrnï¡ Hamstrings (check for tightness first!) ï¡ Adductors

Though not mentioned, inclusion of the forearm muscle groups would also be productive as trail side forearm flexors recorded significant activity at impact and much more than the extensors. Keep in mind that most people tend to be stronger in the forearm flexors due to constant daily use and attention should be given not to exaggerate that imbalance. In other words, don’t just do hand
grips all day. Make sure exercises are included that will strengthen forearm extensors. Some examples are dumbbell wrist extensions and the rubber band exercise.

Knowing which muscle groups are relevant in the golf swing provides a checklist for the golfer and offers guidance as to exercise selection. Incorporating both targeted and functional exercises for the above mentioned muscle groups will go a long way toward a better swing and a better game. It will also help reduce the potential for injury.