Separation Workout

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This workout will focus on three areas of importance regarding the amount of separation you get in the golf swing. Separation is oftentimes defined as the amount of upper body rotation you can obtain with respect to the amount of rotation your lower body has obtained. Some people call this the X-Factor. Separation is the source of power, or coil in the golf swing. For instance, if the upper body turns 90 degrees into the backswing and the hips turn 45 degrees into the backswing, one would be said to have 45 degrees of separation (90 - 45 = 45 degrees!).

How we obtain this separation is as varied as types of grasses on golf courses! There are a few basic principles to follow however in your training routines to obtain this separation.

VIEW EXERCISE

Video: Leg Overs
Video: Open Books Arm Bent
Video: Long Turns with Club - Half-Kneeling
Video: Open Book Rib Cage Stretch
Video: Hip Twister
Video: Torso Backswing Neutral Pelvis

1. Flexibility -- you must have adequate flexibility in the muscles that produce rotation.
2. Range of Motion -- The joints which are rotating have to have adequate range of motion.
3. Stability -- The segments of the upper and lower body must produce enough stability at certain moments so as to obtain the separation. (For example, if the hips turn 80 degrees and the upper body turns 90 degrees, the total separation would be only 10 degrees! -- the hips did not demonstrate an ability to stabilize).

The following exercises will help to attack each of the above areas. There will be two drills per area (Flexibility, Range of Motion, and Stability)

1. Open Book Bent Arm Stretch
2. Leg Over Stretch
3. Long Turns Half-Kneeling
4. Open Book Rib Cage
5. Hip Twister
6. Torso Twister

This is a great routine to help establish all three components to separation. When performed on a regular routine, these drills will help you build a better coil, and ultimately produce some more yardage in the golf swing. This routine will also be able to prevent injuries which are common in golfers who have separation issues.