An exercise for increasing core strength and power

text size

The core is an integral part of the body as it relates to executing the golf swing. The core is noted commonly in the sport today by players, swing coaches, and golf fitness trainers alike. Unfortunately for many amateur players, understanding what the core is and why it is important to the golf swing goes unsaid. As a result of this disconnect between the functioning of the core and the golf swing, we will take this article to discuss the core as it relates to golf.

First and foremost, the core is a reference to an anatomical area of the body compromised of all the skeletal, neural, and musculature structures from just above the knees to slightly below the chest. This includes the hips, lumbar spine, and muscle groups such as the abdominals, glutes, hamstrings, and obliques. The amateur golfer must keep in mind the core is a comprehensive set of structures located on the front, sides and back of the body. All too often mentioning of the core is equated to only the abdominal muscles, which is only one of many muscles associated with the core.

Once an understanding has been created to what is entailed within the core, the next step in the process is to understand the involvement of this area of the body in the golf swing. The core is often referred to as the "engine of the swing" and rightfully so. The core is responsible for a number of the key components relative to the execution of an efficient golf swing. This anatomical area of the body is responsible for the maintenance of a fixed spine angle, key postural positions with the swing, the development of rotary power, and the transfer of speed from the lower body into the upper body during the swing. As a result of all these requirements within the swing, a core which entails the required levels of mobility, stability, and power is extremely important in the execution of an efficient golf swing.

The next step in the process of developing the core for the golf swing is to know the physical requirements in terms of flexibility, strength, and power from this section of the body during the execution of the golf swing. To answer this question we can turn our attention to the Mobility/Stability Pattern of Human Movement principle. The mobility/stability pattern of human movement states in order to create efficient movement or athletic actions, the body must operate in an alternating pattern of mobile joints and stable body segments. If this pattern of mobile joints and stable body segments is altered, dysfunction in movement patterns or athletic actions will occur. Relative to the golf swing this principle indicates the ability to execute each phase of the golf swing, generate speed, and transfer this speed to the golf club will be impeded if dysfunction exists within the mobility/stability pattern of human movement.

A joint-by-joint review of the mobility/stability pattern of human movement indicates the following: Ankle -- mobile, knee -- stable, hip -- mobile, sacral/lumbar/pelvic complex -- stable, thoracic spine -- mobile, scapular/thoracic spine -- stable, gleno-humeral joint -- mobile, elbow -- stable, wrist -- mobile as it pertains to efficient human movement and the golf swing.

Taking this information and applying it to the core we can see this area of the body requires both mobility and stability in order to execute the golf swing. Mobility is required from the hips and stability in the sacral/lumbar/pelvic complex. This information indicates the golfer is required to develop both flexibility and strength in the core relative to the golf swing.

Once a golfer understands the anatomical structures of the core, the role this area of the body plays in the execution of the swing, and mobility/stability pattern of human movement principle. The process of developing the required levels of mobility, flexibility, stability, strength, and power in the core for the golf swing can begin.

As noted from the information above the core requires stability to execute the golf swing. Stability is developed or increased through the implementation of strength training exercises within a comprehensive golf fitness program. The utilization of these golf strengthening exercises over time will develop increased levels of muscular strength which in turn will produce higher levels of stability in the core, providing the golfer with the opportunity to execute an efficient golf swing.

The exercise

A core strength exercise utilized by many PGA TOUR golfers is the Side Press Up. The side press up develops stabilization strength in the lumbo/pelvic/hip complex of the core. To perform the side press up golf exercise, lie on your right side, placing your elbow directly under the right shoulder. Extend your legs straight with the left leg resting on top of your right. Extend your left arm straight up with the fingers extended, and eyes looking at your hand. Do not permit your elbow to be placed in front or behind the shoulder on this exercise, doing so may cause discomfort in the shoulder capsule.

Elevate your hips 2 inches off the floor to the exercise. From this position press your hips upward as high as possible and hold for one second. Return to the starting position of the exercise and repeat for 10-15 repetitions. Repeat the exercise with your left forearm on the floor.

The core is an integral part of the golf swing in terms of spine angle, postural positioning, rotary power generation, and speed transfer. As a result, it is extremely important the golfer develop the required levels of mobility and stability in this area of the body. Golf fitness exercises can be very beneficial in developing these physical requirements of the core for the golf swing.

To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com.