Pin It
Tweet
The Core of Golf
Download Exercises (PDF)
by: Chris Cooper PT, DPT, CSCS, Staff Physical Therapist at Therapeutic Associates Physical Therapy at the Athletic Club of Bend
If you think golfers are not athletes take one look at Dustin Johnson or Camilo Villegas, Sandra Gal or Natalie Gulbis. These modern day golfers are SERIOUS athletes and their golf-specific exercise programs are SERIOUS workouts. If you are a serious golfer who wants to improve your golf performance you ought to take your exercise time seriously. You can bet the top 10 golfers in the world work long and hard at creating strong, powerful bodies in order to compete at the highest level. A major component to every one of their workouts is core stabilization and strengthening.
The golf swing is primarily a rotational movement. Just about every body part rotates in various planes during the golf swing. The center of the body (aka the “core”) links the upper and lower bodies and when strong, creates a power generating base to maximize speed and leverage. The core is made up of the abdominal, lumbar, posterior and lateral glute and pelvic floor muscles. Exercises that work these muscles are called core stabilization exercises. In order to have the most carryover in regard to creating a strong, powerful golf swing, core stabilization exercises should mimic the movements and positions of the swing as much as possible—mainly into rotation or stabilizing against rotation. Strengthening the core muscles will not only increase swing power it will also protect the lumbar spine which takes a beating with excessive rotation especially when in a forward bent position (the golf swing!). The #1 injury and complaint that golfers have and see me for is pain in their lower back!
Numerous swing faults can and will occur if your core is weak including loss of posture, early extension, coming over-the-top, sway, slide, reverse spine angle, and hanging back. A lot of these swing faults can occur even when your core is strong if you have not had good golf swing instruction from a teaching professional. Swing faults are basically compensations to get the club face to the ball but they create biomechanical inefficiencies and increase the potential for injury.
Core exercises are good for most dynamic activities . . . like living life! . . . but they are especially important for athletes participating in sports. The core exercises I have included below can be done without fancy equipment and although they might look easy, if done properly will most likely challenge you considerably. They work the front core, the side core and the back core not into rotation but stabilizing against rotation. Pre-engagement of the lower abdominal muscles should precede each position and movement and last throughout the exercise. That is, drawing your navel toward your spine (or tightening the lower tummy from belly button to pubic bone) at about 30-40% of your maximum contraction. Included is the starting position which can be held for time and provide challenge as a stand-alone exercise. The second position demonstrates an added challenge creating asymmetry and the need to stabilize symmetrically. The goal of these exercises is to perform them with good quality over a large quantity of repetitions or long holds.
The Core of Golf
Pin It
Tweet
