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By Sean Cochran
Special to PGATOUR.com

Last week we introduced the concept of postural strength as it relates to the golf swing. If you recall, postural strength allows your body to maintain a consistent spine angle, sequence the swing, and in addition is a precursor to the development of clubhead speed.

GET TO KNOW SEAN COCHRAN

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR professionals, most notably Masters and PGA Champion Phil Mickelson.   He has been involved in the production of numerous golf fitness videos and books including Core Golf Fitness. He has authored numerous articles with publication credits in Golf Digest, Sports Illustrated, and Golf Magazine.   In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.   Cochran continues to speak at seminars and clinics around the country on golf fitness. In his free time he enjoys golf and surfing. He resides in Del Mar, Calif.   To learn more about Sean and his golf fitness programs,  click here • Training tips archive,  click here • Off-season workout,  click here • Set-up exercises,  Click here • Tightness?  Here's your help

As a result, the development of postural strength is an integral part of any golf fitness program. Last week we utilized our Wall Squat assessment to begin the process of developing postural strength in the body for your swing.

This week we will utilize our Bent Knee Back Hold assessment to continue this process. Refer back to your results from this assessment to see if there is a need in your body to develop additional postural strength for your swing. In general, if you found it difficult to maintain the correct position of the bent knee back hold assessment for 60 seconds, this is probably a good indicator that your core requires some additional postural strength.

Before presenting a set of exercises to improve the postural strength of your core, let us refresh your memory on the definition of the core. The core is a term we have discussed many times in previous articles and it is somewhat of a "buzzword" in the field of golf.

The core is a reference to an anatomical section of your body. It is comprised of all the muscles, nerves, and bones from just above the knees to just below your chest. In addition it includes all of these structures on the front, sides, and back of your body. For example, the lower back, abdominals, and glutes are all part of the core.

Why do we pay attention to the core when talking about the golf swing? The majority of movements in the swing center upon this section of the body. It is the musculature of the core that is primarily responsible for: 1) supporting the correct postural positions within the swing, 2) maintaining a fixed spine angle, and 3) creating power (i.e. clubhead speed).

As a result it is extremely important that the core contain the postural strength required to support the movements of the golf swing. To begin the process of developing postural strength within the core we will introduce a number of exercises. The first exercise, Physio-Ball Rotational Crunch, will utilize your entire core to stabilize the movement. The exercise will also focus on the rotational aspect of this part of the body.

Begin this exercises seated on the ball. Slowly walk your feet away from the ball until the small of your lower back is on top of the ball. Place your feet shoulder width apart on the floor, and your hands clasped together just above the right shoulder.

Slowly elevate the head and right shoulder off the ball in a diagonal movement towards the left knee. Continue to lift and rotate until the mid-back is off the ball. Hold this position for one second and return to the starting position of the exercise. Keep the hands in a fixed position above the right shoulder throughout the exercise.

Perform 10-15 repetitions and repeat in the opposite direction. To increase the difficulty of this exercise, grasp a light dumbbell or medicine ball with both hands during the exercise.

Remember the core is an integral part of the golf swing and is comprised of numerous muscle groups. As a result it is of great importance to address all areas of the core within a golf fitness program with a variety of exercises.