Part II: Core Training

text size

Learn more: Sean Cochran fitness page | Sean Cochran archive

Last week we introduced the concept of core training for the improvement of your golf swing. A quick review indicates the importance of the core relative to the golf swing. This anatomical area of the body from just above the knees to just below the chest is responsible for numerous physical aspects of the golf swing such as maintenance of a fixed spine angle, the development of power, and the creation of the proper postural positions in each phase of the swing.

As a result of the physical responsibilities placed upon this area of the body, a large portion of your golf fitness training will focus on developing strength, endurance, and power in the musculature of the core. This process was begun last week by assessing your current levels of muscular strength and endurance within this area of the body.

The goal of the assessment exercises were to provide you a baseline of your current levels of strength and endurance in the core as well as indicate any specific "problem areas" within this anatomical area of the body.

Take a moment to review the results of both the Bent Knee Back Hold and Prone Hold assessment exercises. During each of these assessments you were asked to "hold" a specific position and time yourself. Empirical evidence from the assessment of PGA TOUR professionals indicates an inability to maintain the proper position for a minimum of 60 seconds in both of these assessments may indicate you are lacking the core strength to execute the golf swing correctly.

In addition to this piece of information we can gain from these assessments, we can also determine what specific muscles or muscles groups may be weak in your core region. During the assessment if you felt certain muscles "heat up" or begin the "burn", this is a good indicator of weakness in this particular muscle group.

For example, during the Bent Knee Back Hold assessment if you felt your lower back begin to become tired (i.e. "burn" or "heat up"), this is a very good indicator the muscles of your lower back are weak and require additional attention in the core portion of your in-season golf fitness program.

Once we have completed and reviewed the information from your core assessment exercises, we can begin the construction of this portion of your in-season golf fitness program. The first step in this process is developing what is termed postural strength in the core musculature.

Step 1 of the Cobra exercise

Step 2 of the Cobra exercise

The process by which this is completed is through the utilization of exercises that place the body in a specific position and asking you to "hold" a specific position for a set amount of time. The "holding" of a specific position fires all the intrinsic and postural muscles of the core, forcing these muscles to become stronger over time and thus improving your core for the golf swing.

The first exercise we will introduce to you is the Cobra. This exercise is very simple to execute and excellent at developing postural strength in the lower back.

Begin this exercise on your stomach, face down, legs straight, and arms at sides. Slowly elevate your upper torso off the floor. Simultaneously rotate your palms up and squeeze the shoulder blades together. Continue to elevate your upper torso to a position where the chest is a couple of inches off the floor. Hold this position for 5 seconds, return to the starting position of the exercise, and repeat for 10-15 repetitions.

Keep in mind the importance of the core as it relates to the golf swing. Use the information from your assessment to individualize your core program and pay strict attention to technique during the execution of your core exercises.