Develop Strength and Stability With Golf Core Exercises

May 23, 2012

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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...
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