The core is, simply put, the foundation for your spine and pelvis. The major muscles in your core are found in the belly and mid/lower back. Its function is to stabilize the spine during your swing and transfer energy from your lower body to your upper body. Your core also helps you to keep your balance and allow you to control/maximize rotational forces during the acceleration and deceleration of your swing. To improve your function and performance, it’s important to properly incorporate a strength-training program into your exercise routine that focuses on core stability. All exercises should be performed PAIN-FREE. You should consult a healthcare professional and/or physical therapist before starting a new exercise routine.
Medicine Ball Throws
BOSU or Balance Board Exercise
Hit the Ball Further
Without considering skill as a factor, hitting the ball further comes down to one simple variable – apply the maximal amount of power to the ball. Power increases as both force and speed increase, so this should be the focus of your exercise routine. Here are some basic exercises and progressions to help you transfer maximal power and force as quickly as possible into the ball.
The Squat Series
Squatting has been proven to add power to a golf swing and is a staple of lifting for power. Start with basic body-weight squatting and then add weight or move to a single leg to increase the stress on muscles and thus improve your strength. The stronger a muscle is, the more power and club head speed it can generate. Repetitions and sets vary based on your ability and how familiar you are with lifting.
Resisted (or Weighted) Squats
The Jump Series
Squatting alone won’t teach the body how to produce power, because it doesn’t account for the way we store energy elastically. Plyometrics need to be added into your training and should include jumping to transfer energy quickly into the ball. Start with a basic jump squat. Add a box at a difficult, but manageable height, to add challenge and develop more power. The explosive step-up helps build more power off of one leg, which is important since we generate most of our power from our back leg. Volume will vary depending on your conditioning and ability. Total volume for the entire workout should be 80-100 repetitions for beginners, 100-120 for intermediate, and 120-140 for advanced. The goal is to aim for maximum height and may require more rest to allow you to adequately recover.
Improving Your Shoulder Turn
The sequence of your golf swing is integral to establishing power, contact, and consistency. One component of a good sequence is the ability to get a good shoulder turn, while maintaining a solid core/lower body. The following exercises will help you get a good shoulder turn and improve your sequence of swinging.
Half-Kneeling Rotation with Side Bend
Half-Kneeling Resisted Rotation
Improving Your Range of Motion
Upper Quadrant - One
Upper Quadrant - Two
Upper Quadrant - Three
Upper Quadrant - Four
Upper Quadrant - Five
Upper Quadrant - Six
Lower Quadrant - One
Lower Quadrant - Two
Lower Quadrant - Three
Lower Quadrant - Four
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