Develop Strength and Stability With Golf Core Exercises | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Develop Strength and Stability With Golf Core Exercises

May 23, 2012

Must See Golf Videos

The golf swing is an extremely complex movement pattern designed to produce a graceful result. Your core's strength and stability allow you to develop greater levels of rotational torque, increasing your swing speed and resulting in greater shot distance. This performance attribute also keeps you balanced and in control during the follow through and finish.

When we talk about the core, we are talking about more than the abdominals. To create true stability, greater muscle recruitment is necessary, from the pelvic floor muscles, transverse abdominis, multifidus, internal and external obliques, rectus abdominus, erector spinae and the diaphragm. The core even extends to the latissimus dorsi, gluteus maximus and trapezius.

Finding golf core exercises that aid in improved performance can be difficult—but adding them will give you tools to develop the strength and stability you need for success. Traditional abdominal exercises, such as Crunches and Sit-Ups, will not help much. Anti-extension, anti-rotation and rotational drills are what you need to improve performance.

Add the following exercises to your golf conditioning program to reap great rewards in terms of power development, swing speed and control.

Physioball Rollout
This anti-extension drill will teach you to support a neutral spine through the swing.

  • Assume kneeling position with hands on physioball in front
  • Roll physioball away from body until hands are overhead; keep core tight
  • Roll physioball toward body to rise to start position
  • Repeat for specified reps

Sets/Reps: 3-5x8-12

Physioball Rollout

Physioball Plank With Reach
This drill increases the intensity over the aforementioned Physioball Rollout.

  • Assume plank position with forearms on physioball
  • Extend arms to roll physioball forward
  • Roll physioball backward to return to start position
  • Repeat for specified reps

Sets/Reps: 3-5x8-12

 

Kneeling Anti-Rotation Isometric Hold
This anti-rotation drill will help you resist rotational force. Strength in this movement allows you to tolerate increased levels of torque placed on your body during the golf swing and recoil through impact with optimal power and control.

  • Kneel with left knee on ground and cable machine to right
  • Grasp cable handle with both hands and hold with arms extended directly in front of chest
  • Rotate torso slowly 45 degrees to the right
  • Rotate torso to left to return to start position; hold for specified time
  • Repeat for specified reps; perform set in opposite direction

Sets/Reps: 3-5x8-12, holding for 5-15 seconds

Kneeling Anti-Rotation Isometric Hold

Topics: GOLF | CORE
- Brad Corcoran, CSCS, is the owner of Corcoran Strength and Conditioning in Toronto, where he uses a functionally integrated approach to training. He has worked...
- Brad Corcoran, CSCS, is the owner of Corcoran Strength and Conditioning in Toronto, where he uses a functionally integrated approach to training. He has worked...
Must See
Colin Kaepernick Explains His Ridiculous Socks
Views: 24,322,563
Dashon Goldson: "You Just Gotta Have Heart"
Views: 3,175,981
Perfect Dwyane Wade's Signature Euro Step
Views: 1,307,107

Featured Videos

Dwight Howard Ab Workout Views: 62,466
John Wall Elbow-to-Elbow Shooting Drill Views: 186,408
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,723
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,504
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

Evan Longoria's Off-Season Strength and Resistance Workout

Train Like a Pro: MLS Soccer Strength Program

Build Wrestling Strength With the Gable Lock Isometric Hold

6 Gym Machines That Are Actually Worth Your Time

Todd Durkin

The 4 Best and Worst Cable Machine Exercises

Prevent Volleyball Shoulder Injuries With These Exercises

When Not to Try Unstable Hockey Training

Save Your Shoulders With These Barbell Landmine Exercises

How to Improve Shoulder Strength and Flexibility

Posterior Chain Fixes to Improve Your Game

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Add Surprise Sets for a Great Workout Finisher

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

How Strength Training Changed Rory McIlroy's Game

What Happens When You Do The Same Exercise Every Day?

Train Like a Pro: Peyton Manning's Core Workout

Can You Survive This Insane 100-Rep Push-Up Challenge?

Jump Higher After a Month With These 3 Exercises

3 Habits of Highly Successful Coaches

7 Farmer's Walk Variations for Improved Core Strength

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Build Bulletproof Chest Strength With This Unconventional Method

3 Tips to Blast Through Training Plateaus

How You Can Olympic Lift With an Injury

5 Ways to Get a Higher Vertical Jump

The Top 10 Mistakes Athletes Make in the Weight Room

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

3 Keys to In-Season Baseball Training

Putting Together an Off-Season Workout for Point Guards

3 Keys to Better Softball Workouts

Get a Full-Body Workout With Just 2 Exercises

Use Eccentric Lifts to Increase Size and Strength

Build Strong Legs with the Leg Press Lockdown Workout

5 Quick Workout Fixes for Faster Muscle Growth

The 3-Minute Total Arm Pump

The Best Lower-Body Landmine Exercises

Grab a Broom for This Fast-Paced, Full-Body Workout

4 Exercises From NFL Players to Build True Game Speed

Train Like a Pro: Damian Lillard's Basketball Core Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

3 Tricks for a Stronger Front Squat

3 Simple Strategies for a Better Workout

Build Awesome Arms With This 15-Minute Workout

Abby Wambach's Soccer Power Workout

Todd Durkin's Complete Football Strength Training Program