Developing Core Strength for Golf Swing
Core strength is a "buzzword" that's thrown around a lot in the fitness industry today, but essentially the core is a reference to an anatomical area of the body. Simply defined if you remove your arms and legs you have your core. It refers to all the muscles on the front, back, and sides of your body. Your abdominals, lower back, glutes, and hamstrings. Why should golfers develop core strength? The majority of the movements in the golf swing are executed by the muscles in the core. So it makes sense that certain levels of flexibility, strength, and power are required in the core to execute the golf swing effectively. Performing endless amount of crunches is not going to develop a flat mid section, nor is it going to help your golf swing. Where to begin? Begin with movements that require some dynamic and static stability. In addition perform movements that require rotation. Movements like Russian twists, band rotations, side planks, woodchops, and reverse back extensions are great exercises to develop core strength and stability. Here's how to perform the following exercises.
Stability Ball Russian Twists
1. Lie on stability ball, with shoulder blades on ball, hips high.
2. Place hands together or hold a single dumbbell if you're advanced.
3. Keeping your hips up turn your shoulders to the right so they are perpendicular to the ground.
4. Twist back to the starting position and then twist to the other side.
Band Rotations
1. Take a slightly wider than shoulder width stance. Grasp resistance tubing
2. Pull the tubing into the abdomen, and then exhale
3. Return to starting position and repeat several times
Side planks
1. Lie on your side with your forearm on the ground and elbow underneath your shoulder
2. Push your forearm away elevating you hips off the ground
3. Keep a straight line with your glutes tight and abs tight throughout the movement
4. Hold for 30 - 60 seconds
Woodchops
1. Stand grabbing the handle with the outside hand and place your other hand on top.
2. Draw your navel inwards keeping your arms straight pull the cable diagonally across the body.
Reverse back extensions
1.Lay torso and waist on bench and grasp handles.
2.Feet should be above the floor with legs straight.
3.Raise weight by extending hips as high as possible with legs nearly straight.
4.Lower legs to original position. Repeat.
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