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Golf Fitness Training Blog

Boosting Golf Fitness: Upper/Lower Body Separation with Coach Joey D

Team Hit IT Great Jun 9, 2023 12:39:00 PM

Understanding Upper/Lower Body Separation in your Golf Swing: A Major Key to Power and Control

In the golf swing, the ability to achieve separation between the upper and lower body—often referred to simply as 'separation'—is a game-changer. This technique allows golfers to rotate their upper body independently from a stable lower body, generating more speed while maintaining control in their swing, leading to improved performance on the course.

The Problem: Lack of Swing Speed and Control Due to Insufficient Separation

A lot of golfers struggle with achieving sufficient upper/lower body separation. That is because it’s easy to say but harder to feel. So much so that it’s one of the more common issues we see – especially in higher-handicap players. When the lower and upper body move in unison, it limits the ability to generate as much power as possible in the swing. This common issue hinders distance, ball control and overall performance. 

The Solution: Coach Joey D's Unique Drill for Enhancing Separation

“Coach Joey D” Diovisalvi, renowned golf fitness expert, has a unique drill designed to help you feel and improve separation. This drill, demonstrated in the accompanying video, focuses on creating a distinct movement between the upper and lower body, thereby increasing swing power and control.

Step-by-Step Guide to this Golf Training Drill

To perform this training drill, you can use OxeFit XS1, a resistance band attached to a hip-high anchor point, or a functional trainer. These options provide the necessary resistance to challenge your muscles and improve separation.

The drill begins by pulling the handle to your chest, flexing your knees, and adopting a wide stance. This position activates power from the ground up. As the resistance pulls you towards the anchor point, engage your core to maintain balance and ensure an even weight distribution.

Next, push the handle or band away from your body until your entire body is activated. Keep your chest in the forward position and slowly move your hips from right to left then back to the right, ensuring that your upper body remains stable. This movement helps create the feel of the desired separation we need to develop in the golf swing.

Add this to your training mix 2-3 times per week for the next month and you’ll feel a big difference out on the course.

The Role of Resistance in Enhancing Your Golf Swing

The resistance provided is crucial in this training drill. It forces many of the smaller muscles to engage, which is EXACTLY what you want to enhance power and control during a golf swing.

Activating Power: From the Ground Up

This drill activates muscles from your legs all the way up to your shoulders. By allowing your upper body to rotate freely while your lower body remains strong and stable, you can generate more speed and maintain better control over your swing.

Remember, in golf as in life, it's all about balance and separation. So, keep practicing this drill and soon you'll be moving like a Pro. And who knows? Maybe the only thing you'll be slicing from here on out is cake at a birthday party!

Note: We get a lot of questions about OxeFit’s XS1. We’re quite keen on this new technology and have a full rundown planned for you next month. In the meantime, if you’d like to learn more check out this link.



Topics: Golf Fitness, Coach Joey D, OxeFit