We all know that the golf swing is a specific movement that involves an acceleration phase, essential to be able to generate adequate speed and efficiently impact the ball. This is one of the most relevant phases of the kinetic chain of the swing, due to the fact that in a very short period of time (little more than a second), high speeds are reached, or at least that is what is intended. But although training this aspect, to be able to give the ball greater speed at the moment of impact in order to achieve greater distances, should be one of the objectives of our swing, we cannot ignore another component, so decisive and significant that also makes up this chain, which is the deceleration.
The secret of a good swing is that our body has the ability to generate more speed, but also the ability to decelerate, this would be the anti-rotation and is very important to generate greater stability in the spine, vital capacity not only in terms of performance, but also for injury prevention. Anti-rotation as well as acceleration can be trained, for example, by teaching the abdominals to resist lateral forces. In this way we will be able to stabilize the body while the adjacent segments stretch and contract, this ability is what will allow us to generate speed and maintain a consistent posture during the swing, therefore, we could conclude that, to achieve a good swing, we must not only train the acceleration (and speed), but also the deceleration and the basis for these to manifest efficiently, which is stability. Below, I show you some exercises to work both acceleration and deceleration and stability, but remember that these are examples and should always be selected by a professional according to the characteristics and objectives of the player.
Exercise 1 From a seated position on a bench and both arms outstretched to the side of the body, perform a lateral jump as far as possible while seeking a solid and stable landing. Progression: landing on one foot.
Exercise 2 Perform a full swing with 1 Ketllebell and once it is fully raised, perform a rotation with the body to one side keeping the Ketllebell and wrists stable. Alternate
Exercise 3 Take the grip of the pulley with both hands to start the exercise, from that position, rotate 180 degrees backwards making an explosive movement of blow to one arm (acceleration) and return to the initial position (stable), braking that generated inertia (deceleration).
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