The latest training industry buzzword, the "core" holds one of the secrets to improving performance on the golf course. Anybody who's anybody is searching for the best way to work his or her abdominals. But for a golfer, the core is more essential than the desire for a killer six-pack.
Your core muscles comprise all of the muscles that act on the hip. They're located generally in the middle of the body (stomach, rectus abdominals, transverse abdominals and obliques), acting also on the spine to brace in an upright position.
Think of your swing. It involves all of your core musculature. The best golfers have excellent core strength so they can stabilize and remain in good posture throughout the swing. Even those who are overweight have good flexibility and tight cores, despite their excess body fat.
If you are serious about improving your game, do the following golf core workout at least three times a week and see how much better your game becomes.
Sets/Duration: 3x30- to 90-second hold
For an added challenge, elevate your feet on a bench or stability ball
Sets/Reps: 3x10-15 and 1x30-second hold
Sets/Duration: 4x30 seconds with heavy weight
For the traditional Farmer's Walk you hold heavy dumbbells in each hand and walk a set distance while bracing your core. The single arm version forces you to really use your core to keep yourself upright. By putting all the weight on one side of your body, you have to tighten your opposite obliques and hip abductors to keep yourself centered.
Sets/Duration: 1x30 seconds
The king of all exercises is also great for your core. The glutes are the major muscles that act on the hip, and they are a large part of core training. To deadlift, you also engage your erector spinae and hamstrings, while your abs act as a stabilizer during the movement.