Part 4: Core training

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To this point in the core training section of your in-season golf fitness program, we have focused upon postural strength. As discussed previously, postural strength focuses upon the intrinsic and postural muscles surrounding the spine and hips. The importance of strengthening these muscles in regards to the golf swing is two-fold; one concerns itself with the maintenance of a fixed spine angle and the other on the postural positions of the golf swing.

This week we will shift our attention to the second area of focus in our core training, and that is the glutes and abdominals. These two muscle groups of the core are often referred to as the "king" and "queen" of the golf swing. Why is this the case?

It's because the glutes and abdominals are the muscles responsible for much of the locomotion within the golf swing. Often times, weakness in either the glutes or abdominals creates limitations in the ability to execute the golf swing.

Basically, if the golfer has either weakness in the glutes or abdominals, compensations in the golf swing will occur. To negate this occurrence and provide you the opportunity to execute an efficient golf swing, we must address both of these muscles groups in our core training.

To address the abdominals we will utilize the Jack Knife exercise, and the glutes will be trained with the Hip Circles exercise. I would suggest performing these two exercises after the completion of your postural strength exercises. One to two sets of each exercise is sufficient, and a rest period of 30 seconds between sets is ideal.

To perform the Jack Knife lay flat on your back, legs straight, arms extended, and hands clasped together. Begin by lifting both arms off the floor and at the same time raise the left leg. Continue to raise the arms and left leg until both extremities meet directly above the hips. Pause for one second and return to the starting position of the exercise. Repeat the exercise, elevating the arms and right leg off the floor to the same end position. Alternate between lifting one arm and the opposite leg for 15-20 repetitions per set.

Once complete with your Jack Knifes move onto the Hip Circles. To perform the hip circles place both hands on the floor directly under the shoulders. Position both of your knees directly under the hips, eyes looking down and back flat. Begin the exercise lifting the right knee slightly off the floor with the knee bent at 90 degrees. Press the right knee backwards maintaining a bend in the knee. Continue the movement until the knee is inline with the right hip. Slowly rotate the right knee outward in a circular motion and complete the movement when the knee is returned to the starting position of the exercise. Perform 15-20 repetitions and repeat with the opposite leg.

Weak glutes or abdominals drastically affect the mechanics of your golf swing and lead numerous compensations. To prevent such a situation from occurring, be sure to train both the "king" and "queen" of the golf swing in your core training.