Every muscle and joint are used in the golf swing, but two are paramount in helping create speed and power.  According to studies the glute muscles (gluteus maximus) are shown to be responsible for hip external and internal rotation on the backswing and downswing as well as hip extension which helps you maintain a balance position throughout your swing at high speeds.  If your glutes are weak, then you may lose your posture during the swing or have to slow your swing down to make compensations for your weakness.

Studies also show that triceps (triceps brachii muscle) are primarily responsible for extension or straightening of the elbow joint.  It is important to have strong triceps so that you can extend your arms correctly at impact to transfer energy from your torso through your arms and down to the ball. If there are any weaknesses in your arms, especially the triceps, you will end up bending your arms through impact giving the ball only a glancing blow.

The triceps brachii muscle (triceps) is the large muscle on the back of your upper arm (humorus).  It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).

As you approach impact, your triceps extend (straighten) your back arm, transferring the energy from your torso through to your arms, to the club and ultimately to the ball. If your triceps are weak, you won’t get full extension during your swing leading to swing compensations.

Watch 15 to Fit Pilates, Barre and Fitness owner Patrea Aeschliman demonstrate this variation.

Tricep/Glute Kickbacks

1. Get down all all four with a straight back and your neck in line with your spine. Start with a dumbbell in your right hand, your palms facing your torso and your arm bent by your side in a 90 degree angle
2. Keep your back straight and your upper arm close to your torso.
3. Straighten your right arm as you simulantenously straighten your left leg out so that it is parallel to the floor.
4. Return to the start position and repeat motion 8 to 10 repetitions.
5. Repeat on opposite arm and leg.