Golf fitness exercises focused on the core can improve your golf swing. Learn how core exercises and golf exercises are a key to increasing club head speed. Some of us may have an idea about what core training entails. Swing coaches and golf fitness trainers talk about it in relation to the swing, but what actually is the core?

When the question is asked, “What is the core?” The most common answer is, “Your abdominals.” The core can be defined as the region of the body that incorporates the hips, abdominals, obliques, and lower back.

The definition of the core indicates that it is an anatomical region of the body. The top of your chest to your hips is the easiest way to think about the core region. This part of the body includes numerous muscles in each of these defined regions. Think about all those little back muscles that your doctor speaks about when you are injured. Those muscles are part of the core. When you see those infomercials for the “latest and greatest” abdominal machine, those machines are supposedly going to give you that “six pack.” The muscles of the “six pack” are part of your core. These two regions of the body are the easy parts of the core to understand, but what about the other parts?

The general definition of the core indicates that it encompasses ALL the muscles between your chest and lower body. Keeping this definition in mind, what other muscles would be incorporated in the core region? Probably the easiest way to do this is to create a mental image of the body and then look at what muscles are in this region of the body.

The hips are part of the core, and all the muscles in this region of the body are part of the core. The muscles within the hips contain the hip flexors, hip extensors, adductor complex, abductor complex, gluteus maximus, gluteus minimus, gluteus medius, origin of the hamstrings, and origin of the quads. Quite a few muscles, wouldn’t you say?

Currently, we have the muscles of the hips, low back, and the “six pack,” but there are more. We can essentially factor two more muscle groups into the core region. Probably the most under recognized muscles in the core region are termed the “deep stabilizing muscles” of the spine.

The easiest way to think of these muscles is the following: Think about “peeling away the top layer of your abdominals (the “six pack”) and the top layer of your lower back muscles. Underneath these muscles would be another group of muscles that function to stabilize the spine. The number of muscles in this region of the body is numerous. The names of a few are: transverse abdominus, erector spinae, and spinaleus. Again, these are just a few of the muscles in this region. If we were to name all of them, it could easily fill this whole page.

We have one final group of muscles that comprise the core region, and they are on the sides of the body (the place where we quite often develop those “love handles”). You now know where these muscles are, and we anatomically describe these muscles as your obliques. The two major muscles in this region are the external and internal obliques. In addition, you will find other muscles within this region such as the serratus.

At this point you should have a good understanding of the core region, the muscles groups of the core, and the specific muscles contained within this region. Now we move on to the functioning of the core in regards to golf.

First question, why are these muscles so important to golf? Before we answer that question, let’s look at this region of the body in a little more detail.

A vast number of muscles comprise this region of the body as we know at this point in time. Some of you probably have some first hand experience with the muscles of the core. If you have ever had a lower back injury, you know what I am talking about.

What we need to understand at this point, before entertaining the question of the core’s involvement in the golf swing, is the following:

Realize that all of the core muscles function as a unit, meaning they work together to essentially stabilize and move the body. The movements that this region of the body is involved in are vast. Any movement other than probably lying on your back utilizes the core the cores in some way, shape, or form. Let me explain this thought. We know that the core region is involved in stabilizing the spine, right? Well with that thought in mind, your spine needs to be stabilized in any upright posture you place your body. For example, as I am writing this article, I am sitting at my computer. For my body to maintain this “seated, upright position” my spine must be stabilized. The muscles of the core region perform this activity.

When we begin to talk about the body moving is where we can really see the core becoming active. Just think of some simple activities like walking, bending over to pick up a newspaper, etc. All of these activities are utilizing the core to stabilize the spine, bend, turn, rotate the body, and transfer energy from your feet to the upper body. The core is integrated as a unit and involved in almost every movement that you perform in your daily lives. I hope by this time you can see the importance of the core when it comes to human movement. Now let us move on to a topic of more interest to all of us, and that is the golf swing.

Looking at the golf swing, the core region of the body is considered “the engine of the body.” It is responsible for the balance, stability, and rotation required to swing a golf club. From address to follow through, this section of the body plays a large part in the execution of the swing.

If you have an understanding of what muscles comprise the core region and their importance when it comes to human movement, then you will undoubtedly see the importance of the core as it pertains to the golf swing. This little discussion has probably provided you with the understanding that there is more than “meets the eye” when discussing the core region. The next step in this process is the implementation of core exercises within a golf fitness program. These types of golf exercises will benefit your golf swing in many ways.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with professional golfers, most notably Masters and PGA Champion Phil Mickelson. To learn more about Sean and his golf fitness programs go to http://www.seancochran.com





By: Sean Cochran

About the Author:

Bodyweight Exercise

Golf core exercises. You hear that phrase more and more on the television by the commentators referring to the area of the body most of the touring pros focus on with their golf trainers to improve their power output and prevent low back injuries.

Core training is the buzzword even in the general fitness world. There are specific classes in the local fitness centers for core training. There are different pieces of equipment that are used in every one of these classes. Some use the bosu ball, others use a stability ball, and many use exercise tubing or weights.

Vijay Singh for example uses weighted medicine balls with his trainer to work his golf core muscles throughout the whole week of the tournament. He does hundreds of throws from different angles and body positions to challenge not only his core strength, but stabilization, balance and coordination.

If I am not correct his caddie is his trainer on occasion! How convenient! The best of both worlds! Although most people don’t want to see their trainer after a tough workout…Vijay is the exception to the rule.

Hearing the phrase golf core exercises, and knowing what your core is are two different things entirely. As a fitness professional…it’s easy for me to throw out that phrase often to impress would-be clients or customers to my golf fitness training products.

But that’s not the case. Understanding what your core is and how it plays a critical role in producing maximum power; injury prevention and even stability is very important. Once you know…you’ll soon realize this may be your missing link to a great game.

This area (core) starts roughly at your belly button and goes up to the bottom of your sternum. It is the engine of your body and awareness of your core affects golf the most. Think of it as the link in the chain that needs to be the strongest, not the weakest.

Two simple core training exercises for golf that will quickly strengthen your core is ab crunches and back extensions. These would be your initial exercises to give you the strength to move onto rotational exercises that put a little more stress on your spine if the muscles aren’t conditioned enough.

Once you’ve accomplished the above exercises, you can move on to a crunch with a twist and a back extension with a twist. This will hit your rotational strength right away…which will quickly equate to greater power output and distance.

You can then progress up to standing on your feet doing several different variations of rotational movements with a single dumbbell, standing upright and also in your golf posture.

Core exercises for golf are very effective when you get into motions with rotation, resistance and balance. This is called golf specific training, and is the only way to go if you want to see improvement in your golf swing and overall performance.

Now that you have a basic understanding of golf core exercises…you hopefully will see how important it is in your overall golf improvement plan. Next time you hear that phrase on the television, you’ll know what golf core exercises are.



By: Mike Pedersen

About the Author:

Body Weight Exercise

Different types of core exercises exist. Many of you are probably familiar with an exercise such as the sit-up, which is a great exercise that can be utilized to train the core. If you have read any of our other articles, you are well aware of what the word core means, and its relation to the golf swing. Let us do a quick review for your benefit, and introduce the types of core exercises to perform for your golf swing.

The core is an anatomical region of the body. It can generally be defined as the part of your body between the hips and chest. It in encompasses many muscles groups on the front, side, and backside of the body. In general the core consists of the muscles that make up your; abdominals, lower back, obliques, and hips.

The core region is important to the golf swing for many reasons. The core is essentially called the “engine” of the body. It is the area that “drives” the body for most any human movement, including your golf swing. It is primarily responsible for the capacities of: balance, stability, and power development within the body. For these capacities to occur efficiently it is necessary to train the core for improved performances.

Core Training Concepts

Many of us correlate core training to only the abdominal section of the body. In order to develop the core correctly for the golf swing, we must train all areas of the core equally. This means to address the obliques, hips, and lower back with the same number of exercises and repetitions as you do for the commonly trained abdominal region.

A quick note from experience: More times than none, the majority of individuals have what are termed “imbalances” in the core region. This statement means that certain muscles or muscle groups are weaker than others. The key for optimal performance in golf is to have a balanced core when it comes to the strength, endurance, and power levels in the muscles within this area of the body. Keeping this thought in mind, many times the lower back region is “weaker” than the abdominals (imbalanced core or not balance core as we like to say). If this is the case, additional attention/exercises are needed for the lower back, to bring it “up to speed” so to speak, in level with the abdominals.

Moving forward, knowing that we must train the entire core and create balance between all the muscles. It is time to discuss what type of exercises to utilize in training the core region. To develop the core region for golf you will want to perform exercises in the following categories: stability (balance), strength, endurance, and power. All four of these categories are necessary for an optimal swing. Leaving one of the categories listed above out of your training program is like building a boat with a hole in it. It won’t work!

Let us define the differing training categories of a “golf specific core program” to help you better understand the purpose behind each category. The categories of core training are incorporated in golf training are: 1) Stability (balance) training, 2) strength training, 3) endurance training, and 4) power training.

Stabilization exercises are exercises that develop the balance capabilities of the body. A large portion of your balance capability is directly related to the core region of the body. We know that if you are unable to maintain your balance through out the golf swing. The efficiency of the swing, contact with the ball, and club head speed, will be compromised. For example, when you swing your driver and are not able to maintain that perfect “finished position”, the problem may be related to you ability to balance.

Balance training develops the integration of your neural and muscular systems. Improvement in the functioning of these two systems of the body and integration of these two systems will result in a better swing. Follow the logic and it will all make sense. If you improve the ability of your body to balance, then the ability to maintain balance within your golf swing will become easier. Implementation of exercises into your core program that improve your balance (stabilization) capacities then a direct transfer into your golf swing will result.

The golf swing requires that certain body parts remain in a stable position, while other body parts are moving. These actions occur simultaneously. To perform a powerful golf swing, the body must have the capacities to perform this action.

In order to perform the above activity it is required to develop the strength parameters of the core. If you have a weak core then the ability to maintain a posture, keep a posture, and perform this over a period of time will be compromised. To repeat, the core region of the body is involved in the stabilization process of the body. To improve this capacity, we must train the body to be more efficient at stabilizing itself during the golf swing. Strength exercises develop and improve this capacity within your body for the purpose of improving your golf swing.

The golf swing is a repetitive movement performed by the body. You are doing the same activity over and over. An efficient golf swing and good scores require that you perform the same swing on the 18th hole as you do on the 1st hole. If you are unable to repeat your swing mechanics of your swing will suffer, as will your scores. To eliminate this situation it is necessary to develop the endurance capacities of the core region. Endurance exercises allow the body to perform the same activity over and over without getting fatigued. As a result of the golf swing being a repetitive athletic movement, endurance training will enhance the ability to maintain your optimal swing mechanics over an extended period of time.

Power Exercises are geared towards improving the power outputs of the body. The core region of the body is directly related to torque development in the golf swing. Power can also be defined as torque (rotational power) when discussing the golf swing. In order to create high amounts of club head, it is required of the body to create large amounts of torque. Creating greater power in the golf swing is the result of inputting power exercises into a comprehensive core training program.

Summary

In this article we have describe the core and how to train the core specifically for the improvement of your golf game. A few points to keep in mind from this article: 1) the core is a region of the body that includes all muscles from your hips to your chest, 2) you must develop the capacities of stability, strength, endurance, and power within the core for a benefit in your game, and 3) the development of the core must be balanced in terms of all muscles involved, and in all the training components (equal amounts of stability, strength, endurance, and power) within the core. For more information of golf specific training please look at our website www.BioForceGolf.com



By: Sean Cochran

About the Author:

Body Weight Workout

Do you want to know the importance of golf exercises? PGA players do them consistently throughout the week of a tournament and are seeing great results. In fact look at the top players on the pga tour and you will see proof. Tiger, Vijay, Adam Scott and many others are reaping the benefits of an exercise program specific to golf.

Exercise Specific To Your Swing

The key to their success on tour is to work on exercises specific to their golf swing. Every player has different weaknesses in their body they need to address to improve their swing and overall performance. These pga players know how important it is to do a fitness program that will improve their golf swing faults and physical weaknesses.

This type of training to improve golf swing power and consistency involves strength, flexibility, balance, coordination, body awareness (proprioception). This cannot be accomplished with machines. Machines are controlled and usually isolate only one muscle group, where the golf swing involves the entire body in a sequential motion.

The PGA Is Too Competitive To Ignore An Exercise Program

The PGA Tour has gotten too competitive to think you can go on raw talent. In fact, raw talent won’t even get you on the tour anymore. There are hundreds if not thousands of excellent golfers who dream being on tour, but don’t make that total commitment to become a golfing athlete.

This commitment is above and beyond what the earlier pga players did, but that will not cut it anymore. Todays players are athletes. All athletes condition their body’s to perform. It is time amateur golfers took notice.

Core Exercises Are Very Popular On Tour

I was watching a very good segment on the television with Vijay Singh and his trainer. It was impressive! One of the focuses his trainer said was on core exercises using a weighted medicine ball. Vijay was throwing to his trainer dozens of times from different angles strengthening not only his golf muscles, but his core, helping him be one of the longer hitters on tour.

Golf Swing Flexibility Is An Important Element

Many of the pga players know how important it is to stay limber. They all partake in flexibility exercises specific to their swing. These stretches are either done with the trainers assistance, or can be done alone, even in their hotel rooms. But either way, they all incorporate flexibility exercises to keep their golf swings fluid and tension-free.

Golf Fitness Is Here To Stay

Anyway you look at it, golf fitness is going to be an integral part of the pga players program if he wants to succeed and make a consistent living on tour.

Embrace it in your golf performance approach and you will soon reap the benefits of lower scores and the enjoyment of blasting your drives long and straight!



By: Mike Pedersen

About the Author:

Body Weight Training

Just about everything you do during golf practice and/or a game involves the core region of your body.

Hitting a long drive off the tee, iron shots, pitch shots and blasting out of the bunker and even putting. Heck, even picking up the ball in the cup takes strength in your core region.

So, it would make sense then that many of your struggles in golf originate in the weaknesses in the core of your body.

How do you fix it? Well, there’s no magic core strength pill or patch. It takes some good, old-fashioned flexibility training and exercise. Now, I’m not talking about hitting the gym every day of the week and pumping iron like some of those puffed up body builders. This is simple stuff you can do right in your home or office; just minutes a day, maybe 15 to 20 minutes, that’s it.

I already do my sit-ups every day!

Different types of core exercises exist. Many of you are probably familiar with exercises such as the sit-up, which is an exercise that can be used to train the core. If you have read any of our other articles, read our manual Your Body and Your Swing or watched the DVD, you are well aware of what the word core means and its relation to the golf swing.

Let us do a quick review for your benefit and introduce the types of core exercises to perform for a better golf swing.

The core is an anatomical region of the body. It can generally be defined as the region of your body between the hips and chest. It encompasses numerous muscle groups on the front, side, and backside of the body. In general the core consists of the muscles that make up your abdominals, lower back, obliques, and hips.

The core region is important to the golf swing for many reasons. The core is essentially called the “engine” of the body. It is the area that “drives” the body for most any human movement including your golf swing. It is primarily responsible for the capacities of: balance, stability, and power development within the body. For these capacities to occur efficiently it is necessary to train the core for improved performance.

Core Training for the Golfer

Many of us correlate core training to only the abdominal section of the body. In order to develop the core correctly, we must train all areas of the core equally. This means to address the obliques, hips, and lower back with the same number of exercises and repetitions as you do for the commonly trained abdominal region.

A quick note from experience: More times than not, most golfers have “imbalances” in the core region. This means that certain muscles or muscle groups are weaker than others. To improve your performance on the golf course, you need to have a balanced core for optimal strength, endurance and power. Keeping this thought in mind, many times the lower back region is “weaker” than the abdominals (an imbalanced core). Picture the golfer picking up his ball from the cup. We’ve all seen them, creaking as they go down, maybe a quiet groan as if no one hears it. If this is the case, additional attention/exercises are needed for the lower back to bring it “up to speed,” so to speak, in level with the abdominals.

Moving forward, knowing that we must train the entire core and create balance between all the muscles, it is time to discuss what type of exercises to utilize in training the core region. To develop the core region for golf you will want to perform exercises in the following categories: stability (balance), strength, endurance, and power. All four of these categories are necessary for an optimal swing. Leaving one of the categories listed above out of your training program is like building a boat with a hole in it. It won’t work!

Let us define the differing training categories of a “golf specific core program” to help you better understand the purpose behind each category. The categories of core training that are incorporated in golf training are: 1) stability (balance) training, 2) strength training, 3) endurance training, and 4) power training.

Balance and Stability

Stabilization exercises are exercises that give the body the ability to have better balance. A large portion of your balance capability is directly related to the core region of the body. If you are unable to maintain your balance throughout the golf swing, the efficiency of the swing, contact with the ball, and club head speed will suffer. For example, when you swing your driver and are not able to maintain that perfect “finished position” of swing, the problem may be related to your balance capacities throughout the entire swing.

Balance training develops the integration of your neural and muscular systems, your brain and your body. Improvement in the functioning of these two systems of the body and integration of these two systems will result in a better swing. Follow the logic and it will all make sense. If you improve the ability of your body to balance, then the ability to maintain balance within your golf swing will become easier.

Strength

The golf swing requires that certain body parts remain in a stable position while other body parts are moving. To perform a powerful golf swing, the body must have the strength and flexibility to perform these actions simultaneously.

In order to perform the above activity it is required to develop the strength parameters of the core. If you have a weak core then the ability to maintain a posture, keep a posture, and perform this over a period of time will be compromised. To repeat, the core region of the body is involved in the stabilization process of the body. To improve this capacity, we must train the body to be more efficient at stabilizing itself during the golf swing. Strength exercises develop and improve this capacity within your body for the purpose of improving your golf swing.

Endurance

The golf swing is a repetitive movement performed by the body. You are doing the same activity over and over. An efficient golf swing and good scores require that you perform the same swing on the 18th hole as you do on the 1st hole. If you are unable to do this then the mechanics of your swing will suffer, as will your scores. To eliminate this situation it is necessary to develop the endurance capacities of the core region. Endurance exercises allow the body to perform the same activity over and over without getting fatigued. As a result of the golf swing being a repetitive athletic movement, endurance training will enhance the ability to maintain your optimal swing mechanics over an extended period of time.

Power

Power Exercises are geared towards improving the power outputs of the body. Training for power gives you the opportunity to hit the ball farther. The core region of the body is directly related to torque development in the golf swing. Power can also be defined as torque (rotational power) when discussing the golf swing. In order to create high amounts of club head speed, your body has to create large amounts of torque. If you want to create greater power in your golf swing you must include power exercises in your core training program.

If you are really serious about improving your game, start at the core of the problem!

In this article we have described the core and how to train the core specifically for the improvement of your golf game. A few points to keep in mind from this article: 1) the core is a region of the body that includes all muscles from your hips to your chest, 2) you must develop the capacities of stability, strength, endurance, and power within the core for a benefit in your game, and 3) the development of the core must be balanced in terms of all muscles involved and in all the training components (equal amounts of stability, strength, endurance, and power) within the core



By: Sean Cochran

About the Author:

Bodyweight Exercise