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

Core training has become popular as a fitness philosophy because it is a great way to build a strong foundation. Here are 10 Core Exercise Tips.

Tip #1: Activate Your Abdominal Muscles

The abdominal muscles play a significant role in core stability. The deep abdominal muscles contract to stabilize the spine before the arms and legs can move. The drawing-in maneuver and the plank are great exercises to activate the deep abdominal muscles.

Tip #2: Strengthen Your Lower Back Muscles

The lower back muscles often get neglected in fitness programs, probably in part because of vanity. I have never heard someone say, “Do you know any good exercises to get ripped lower back muscles?” In fitness many people are focused on getting 6 pack abs and a flat stomach, and they are neglecting their back.

The back muscles are just as important as the abdominal muscles. If you want to have a strong core, you must have both strong abs and strong back muscles.

Tip #3: Learn to Engage the Pelvic Floor

The Pelvic Floor muscles are most popular when discussing sexual dysfunction or bladder control issues, but they are really important for stabilizing the pelvis lumbar spine. They actually work with the abdominals and back muscles. To engage the pelvic floor muscles you have to contract as if you were preventing yourself from going to the bathroom.

Tip #4: Do Balance Exercises

Balance Exercises are any exercise when you are standing on 1 leg or when you are standing on an unstable surface. Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to maintain your alignment. Balance Exercises are an important part of a core workout routine.

Tip #5: Strengthen your Scapular Muscles and Rotator Cuff

Your core is more than just your spine. Your core is your entire trunk and consists of the shoulder and scapular stabilizers. When your scapula is stable, you will be less likely to get shoulder injuries and you will perform at a higher level. Your core workout should include scapular and rotator cuff exercises.

Tip #6: Strengthen your Gluteus Maximus

The hip stabilizers are also part of the core. The glutes attach to the pelvis and control the position of the hips. When the glutes are weak or inefficient you will have a decrease in pelvic stability and hip stability. Bridges are a great exercise to strengthen the glutes an improve core stability.

Tip #7: Train for Stabilization and Endurance First

Core stabilization exercises are exercises in which there is little to no movement around the spine. When you begin a core program, it is important to first build a solid foundation of stability. If you focus on stability first, you will make greater improvements in strength and speed. The Plank is a great core stabilization exercise.

Tip #8: Train for Strength Second

Once you have a good base of stability, shift to building strength. Strength exercises challenge your abdominal and back muscles through a large range of motion. Crunches on a Swiss Ball and lower back extension on a machine are good strength exercises.

Tip #9: Train for Power and Speed Third

Once you have a base of stability and strength, you can more efficiently develop your speed. In addition, if you have a strong foundation, you will be less likely to get injured and your performance will improve more quickly. Power exercises are done in a fast and explosive way. Medicine ball throws and jumping exercises help to develop the power of your core muscles.

Tip #10: Play with Different Core Exercise Equipment

There are many tools that can enhance your core workout. The Exercise Ball, Reebok Core Board, and the Bosu Ball are all great tools that can challenge your coordination and balance. When you exercise on less stable surfaces, your core muscles work even harder to stabilize your body.

Well, I hope those tips help to give you some ideas about how to improve your core workout.



By: Charles Inniss

About the Author:

Body Weight Workout

Balance exercises are often neglected in fitness routines, but having good balance is an important part of overall joint health and injury prevention.  One of the reasons that balance training is left out of fitness programs is that it has little impact on how your body looks.  Instead, balance training is all about how well your body moves.  There are a lot of good looking people whose bodies do work well.

Core Training and functional training is all about getting your body to move more efficiently.  When your body moves more efficiently, you are less likely to get injured and you will perform regular activities and athletic activities at a higher level.

A balance exercise is an exercise that is done standing on 1 leg.  Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to stabilize your entire body over the standing leg.  Running is a 1 legged exercise, so any sport or activity that involves running requires good balance.

Another hidden benefit of doing exercises while standing on one leg is ankle, knee and hip stability and strengthening.  The small muscles around the foot and ankle really get challenged during balance exercises, and standing on one foot can strengthen the arch muscles.  In addition, the small hip stabilizer muscles are strengthened when you stand on one leg, and strong hip stabilizers help to control and protect the knee from excessive stress.

When you have injuries to your legs, your coordination and balance on the injured side generally diminishes unless you work on restoring it.  If you have twisted your ankle in the past, chances are that your balance on the side you injured is worse than the side that was never injured.  The same holds true for knee and hip injuries.  Generally speaking when you have a leg injury, you avoid putting pressure on the injured side, and this leads to decreased coordination, decreased strength, and decreased balance.  It is important to practice balance exercises if you have had leg injuries in the past.

Some simple balance exercises include, just standing on 1 leg for 30-60 seconds.  In addition, you can stand on one leg while moving your opposite leg to constantly change your center of gravity.  1 leg squats and 1 leg hip hinges are also good balancing exercises.

Once you’ve mastered standing on 1 leg and basic exercises such as the 1 legged squat, you can further challenge your balance by using a wobble board, core board, bosu ball, foam pad, or any other unstable surface.  Begin by just practicing standing on an unstable surface with 1 leg, and then progress to doing other exercises while standing on some type of core exercise equipment.  If you want to have a complete core training routine, include balance exercises into your workout.



By: Charles A. Inniss, Jr. DPT

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Body Weight Routine

In gyms all across the country, people are using many different tools to exercise their core muscles.  Some people really like the Swiss ball (Exercise Ball), and some people really like using the Bosu Ball.  The Bosu Ball is half of a Swiss ball on a flat rubber platform, and it stands for Both Sides Up or Both Sides Utilized because you can do exercises on the flat platform and also on the soft dome shaped side.

Balance Training has become an important part of core workouts, because when you stand on one leg your center of gravity shifts, and the core muscles in your lower back and hips must work harder to maintain your stability.  You can stand on the Bosu Ball with 2 feet or on 1 leg.  1 legged balancing on the Bosu Ball is really challenging, but it can lead to dramatic improvements in balance, coordination, and sports performance.

In addition to balancing exercises, you can do traditional abdominal and core exercises on the Bosu Ball.  The Bosu ball can enhance your core workout in 2 major ways.  It can challenge your stability because it has a soft unstable surface, and it can increase your core strength by allowing your body to utilize a greater range of motion when you perform traditional core exercises.

Whenever you do a core exercise on the Bosu Ball, your core muscles work both to stabilize and move your lower back and pelvis.  When you perform core exercises on a stable surface like a machine or the floor, there is less challenge for the stabilizer muscles.

The Bosu Ball can also enhance your core workout by allowing your spine to utilize a greater range of motion.  Your lower back has a natural curve, and the abdominal muscles work to reverse that natural curve.  When you lie flat on the floor, the floor partially reverses the natural curve in your lower back, and this decreases the range of motion that the spine can move.  Less range of motion equals less muscle work. 

Here is an example of how the Bosu Ball can be used in your core workout to make your exercises more effective.  When you perform crunches on a Bosu Ball, your spine can extend to its natural position, so you get additional range of motion when compared to the floor.  The Bosu ball is also unstable, so your core muscles also work to keep you balanced as you crunch.  Also, because the Bosu Ball is contoured, your body can focus more on segmental movement through the spine.  Lastly, because the Bosu Ball keeps your body elevated off the ground, there truly is no rest position for the core muscles, so they stay engaged throughout the entire exercise.

The Bosu Ball is a great tool to use for core exercises.  In addition to regular ab crunches, you can do reverse crunches, leg raises, Russian Twists, or V-ins.  If you see a Bosu Ball lying around the gym floor, ask a trainer to show you a few exercises on it.  You may find that it is one of your favorite tools to incorporate into your core workouts.



By: Charles A. Inniss, Jr. DPT

About the Author:

Body Weight Training