Part III: Core training

text size

Learn more: Sean Cochran fitness page | Sean Cochran archive

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 Phil Mickelson.
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.
To learn more about Sean and his golf fitness programs, click here

Bent Knee Marches Start

Bent Knee Marches Finish

In our most recent series of articles, we have implemented a number of flexibility and balance exercises into your in-season golf fitness program. As we continue with the process of building your in-season golf fitness program, we move onto the second stage of exercises within the core section of your program.

If you recall from previous articles, the core is a reference to an anatomical area of the body from just below the chest to just above the knees. The core is integral to golf because the majority of movements within swing incorporate this section of body, and as result, the muscles of the core are required to be flexible, strong, and powerful.

The process of developing the core section of your golf fitness program began with an assessment, and the introduction of the Cobra exercise to develop postural strength within the core. We will continue this process by introducing a second postural strengthening exercise.

As we touched upon last week, postural strength exercises focus on developing the physical characteristics of strength and endurance within all the intrinsic, stabilizing, and postural muscles of the core region. These muscles tend to be located around the spine and pelvis and literally assist in stabilizing the spine and hips during the golf swing.

Why is it so important to develop postural strength within the core for the golf swing? Simply because the maintenance of a fixed spine angle and the necessary postural position positions of the golf swing hinge above the strength and endurance capacities of these postural muscles. If these muscles lack the required levels of strength and endurance required to fulfill this requirement of the golf swing, the golf swing will suffer.

Knowing this information we understand why the development of these capacities in these specific muscles of the core is so important. We started this process of developing postural strength and endurance last week with the introduction of the Cobra exercise. This week we will continue it with the introduction of the Bent Knee Marches exercises.

This exercise, as with the Cobra one, develops postural strength and endurance in many of the muscles of the core. To begin this exercise lay with your back flat on the floor, knees bent, and feet together. Elevate the hips off the floor to a position inline with your knees and shoulders.

Slowly lift the left heel off the floor while maintaining a bend in the knee and keeping your hips elevated. Continue to lift the heel 3-4 inches off the floor, pause for 2-3 seconds, and return to the starting position of the exercise. Repeat the "lift" with the right heel. Alternate back and forth for 10-20 repetitions.

Keep in mind the importance of postural strength in the core relative to the golf swing, and remember we can improve these capacities through golf fitness training.