Strengthening your Core for Golf
This post was contributed by certified golf fitness professional Ian Manning, owner and operator of Orthocore Physical Therapy in North Kingstown, Rhode Island.
Core Strengthening exercises for Golf
Having the proper mobility/flexibility is the first step to a good golf swing. If you have any restriction in motion it will show up in your golf swing (no matter how strong you are). If you haven't read my past posts on how to improve your mobility you should. Read the first three posts before you move onto this one. Once you have mobility/flexibility, you need to have the appropriate amount of strength to stay on plane as you swing a golf club. The best way to have a stable golf swing is to have a stable core. When most people think about core strength they instantly go to the abdominals. This is only part of it though. The gluteus muscles are also considered to be a part of the "core complex" and are the most important muscle in the golf swing. The first thing we need to do, as always, is test your core. From there we will review some exercises that will help to build up the core strength and help improve your golf swing. Test The first test is for the gluteus. Lie on your back with both knees bent and your feet as close to your hips as you can. Lift your hips in the air with your arms up in the air. Once in a flat position kick one leg out and hold it for 10 seconds. After that lower your hips, raise them back up again, and then kick the other leg out. If you have difficulty with this test you have a glut weakness. Difficulty means; cramping in your hamstring, shaking, or dropping of leg that is off the ground.
The second test is for the abdominals. Again, lie on your back with both legs out straight. Lift both legs up to the 12 o'clock position. Flatten your low back into the ground. Slowly lower your legs back to the ground keeping them straight. Go as low as you can keeping your low back flat. Once your low back arches that is the end of the test. You should be able to get to at least 1:30 but 3 o'clock is optimal (and also VERY hard).
Odds are that you did not pass one if not both of the tests. Do not go easy on your grading with the tests (in other words be honest). Most people that I see have a weakness in these areas. It is a result of the way we live our lives. We spend most of the day sitting (I'm doing it right now writing this post). The sitting position creates weakness in our core complex. Now think about how much you sit throughout the day vs. how much core strengthening you do. It starts to add up. There is good news though. The exercises listed below will help to improve your core strength for a better golf swing. Exercises The first two exercises are going to look very similar to the tests. Lie on your back with your knees bent similarly to the first test. Keep your feet together but your knees apart 6 about 6 inches. Bring your hips up in the air, squeezing your gluteus together as you do so (pretend you have a $100 bill between your cheeks and you don't want to let it fly away) until your thighs and torso are flat. Hold 10 seconds and perform 15 repetitions.
The next exercise is similar to the second test. Lie on your back with your legs straight up in the air. Press your low back into the ground and keep it there. Slowly lower your legs as far as you can keeping your back flat. Once you get to the area where your back wants to come off the ground stop. Hold that angle with your legs for 5 seconds perform 15 repetitions.
The squat is a great way to strengthen both your abdominals and gluteus muscles at the same time. Stand with your feet about shoulder width apart and a weight in your hands (8-10lbs). Slowly lower down into the squat position until your thighs are parallel to the ground. As you lower down hold your hands out in front of you holding the weight. Hold the bottom position for 3 seconds and perform 15 repetitions.
The last exercise involves a basketball or soccer ball. Lie on your back and hold the ball between your elbows and knees. Kick one leg out and drop the opposite elbow to the ground while still squeezing the ball between the other knee/elbow. Hold 2 seconds and then switch to the opposite side. Perform 15 repetitions on each side.
I would suggest performing 3 sets of all the exercises listed above. It will take you a little while but the results will be well worth it. Even if you did "pass" the tests I still think you need to perform these exercises. In my opinion you can not have a strong enough core complex in the golf swing. If you have any pain with the tests or exercises please consult with your local Physical Therapist. If you have any questions please contact me. Thank you for reading. Ian "Live Pain Free"