As we've stated before, hitting the golf ball farther requires one to generate a fast moving club head. There are many contributing factors that work together in harmony to accomplish this athletic move. A synchrony of muscle activity and joint movements, timed at the correct position, if done correctly, will produce your desired result. Although the Tour professionals make it look easy, as we've found out, it is not easy task. Even if you are flexible, strong and in good physical shape, the proper swing mechanics need to be performed correctly. A challenging assignment, yet one that keeps us pursuing our own level of perfection.
Another area of the upper body that is very involved throughout the swing is the group of muscles located in and around the upper back. Muscles located between the shoulders blades act as side to side movers and rotators of the blades. Muscles that are on the back of the shoulder and attach to the shoulder blade are involved in moving the arms.
Shoulder blade, or scapula, activity is very active during the back swing and the follow through. Arm position, which is valuable in placing the golf club in the proper swing arc, is greatly influenced by the position and control of the shoulder blade. The small and medium size muscles that are located in this area are responsible for moving and anchoring the shoulder blades.
During your golf set up position, both arms should hang relaxed downward and slightly in front of you. The shoulder blades are drawn slightly laterally, away from the spine. As you take the club up over your head on the back swing, the left shoulder blade needs to travel sideways even farther, and rotates a bit clockwise. The right shoulder blade does something of the opposite, it moves closer to the spine. As you swing, the arms move downward and travel to the left, and eventually finish up and over your left shoulder. Here the shoulder blades reverse their position and activity... the left goes toward the spine and the right moves away.
So it is important that these shoulder blades have enough range of motion and that the muscles that move them be strong. Weakness in this area creates harmful compensation to other muscles and joints, and will have negative effects on your swing. In fact, one of the reasons that John Daly, Fred Couples, Don Bies, and Tommy Aaron are able to have such big swing arcs is partially related to their shoulder blade function and control.
An exercise to help keep the muscles in this area strong is what we refer to as the "bent over row". It's a simple one to do, yet technique is very important. While standing with your feet fairly wide apart and knees slightly bent, bend forward at the waist and gently rest your forehead on a high table or countertop. Place a towel under forehead for comfort. You should have 90% of your weight in your feet and your head only rests on the countertop for balance and to ease pressure on the lower back. Resting your head also helps ensure that your upper body remains stationary and your shoulders and arms do all the work. The legs should be spread wide enough and comfortably bent so that you have three support point, placing little strain on your back.
Your arms should hang straight down from your shoulders toward the floor. With a moderate weight in each hand raise your elbows straight up towards the ceiling. The elbow will bend as you raise the arm so that the forearms continues to hang straight down towards the floor. You should feel the shoulder blades pinch together at the top. The movement is slow and deliberate. Repeat this move for 10 repetitions, rest for 90 seconds, then do another set of 10 repetitions. Your goal is to be able to do 3 sets of 10 repetitions and gradually increase the resistance.
Full Story: http://www.pgatour.com/2007/mygame/07/05/bent_over_row/index.html
