Your core is the vital link between the lower and upper body. It surrounds the muscles in the abdominals, hips and back and aids their main function of stabilising the spine and pelvis. The job of these muscles is not to create movement but to reduce it.
The ability to resist rotation is key in the golf swing. But it’s important to do it the right way. Developing motor control gives you the ability to move your hips or extremities without using your spine. Demonstrating better core stability in your golf swing can have numerous benefits to your game such as…
1. Reduced injury
The ability to use the core muscles reduces the pressure placed on the lower spine and pelvis during the golf swing. This will mean that golfers are less likely to get injured.
2. Improved ball striking and accuracy
Having a stiffer core means being able to overcome the rotational forces placed on the body and maintain a better posture throughout the golf swing. This stability will lead to more consistent swings and improved ball striking – making it easier to hit your yardages.
3. Increased distance
In the golf swing, a strong and stable core allows golfers to create more force and speed from the ground and transfer it into the clubhead – thus increasing clubhead speed.
As we all know, the more speed you generate, the further you’ll hit the ball. And who doesn’t want to hit it further?
10-Step Core Workout for Golfers
1) Dead bugs
This is a great exercise for increasing core strength and keeping your lower back stable while moving your arms and legs.
To perform lie on your back with both arms extended toward the ceiling. You want your knees bent at 90 degrees. Slowly lower your right arm and left leg toward the ground, ensuring that your lower back pressed into the floor. Then return to the starting position and repeat on the other side. Focus on keeping your core stable throughout.
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2) Core Engaged Med-Ball Throw
This is a great exercise for golfers as it mimics the movement of a golf swing. Whilst it might not strike you as a heavy lifting activity, it is a great way of building strength and swing speed.
Choosing a weighted ball that is right for your ability is important. This is an all round great movement as it targets the hips, legs, back, shoulders, and arms.
3) Tall Kneeling Pallof Press
The kneeling pallof press, tests the core to resist rotational forces. This mimics the type of resistance and stabilisation used by the core in the golf swing.
On your knees, using a cable machine you brace the core pushing the cable away from yourself. This can be done with the an elastic exercise band as an at home alternative.
4) Disassociation Planks
Planks of any variation are great for increasing golfers core strength. The disassociation plank is a more advanced version working the upper part of the body and lower part at separate times as well as maintaining a stable trunk.
Alternative variations of this plank include:
- Forearm plank (can be on knees)
- High plank – on hands
- Plank with single leg lifts
Start in a high plank position on the hands, with the legs not too narrow. Rotate on arm up, keeping hips down to the ground and then return the arm back. Immediately, shift one knee up towards the opposite shoulder and return. This is then repeated, alternating arms and legs.
5) Supine Controlled Leg Lowers
This alternative leg core exercise is great for improving lower abdominal stability. Whilst one leg goes down the core has to brace hard to keep the suspended leg stable in the air.
You perform this exercise laid flat on your back, it’s important that there’s no gap between you and the floor. Both legs should be tucked towards the chest, bracing the core. One leg should lower towards the floor and then back up. Repeat this, alternating legs.
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6) Russian Twist
This is a great core exercise for golfers as at mimics the core stability that is required and used in the golf swing. This exercise is performed with the legs elevated and the upper body around a 45 degree angle. Rotate to one side, touching the ground around your hip and then onto the other side.
This is exercise can be performed with a lightweight, either a dumbbell or kettlebell but can also be as bodyweight. Repeat 10 times each side, for 3 sets, with rest in between.
7) Shoulder Taps
Shoulder taps help golfers to improve deep core muscles with stability. From a high plank position touching alternate hands to shoulders tests control, firing the core muscles.
It is important to not rush through these and can be done from the knees as an easier variation. Try 8-10 each arm for 3-4 sets.
8) Bird Dog
This exercise works a few different areas including the lower back and glutes but it is great for improving a golfer’s balance and stability.
Starting on all fours with a neutral spine, raise the opposite arm and leg, straightening them. As you fold back to all fours you can add in a tuck where the elbow meets the knee and then change sides. Alternate, completing 10-12 reps for 3 sets.
9) Sit Ups
One of the most common core exercises but one that will greatly benefit golfers. Starting with your back flat on the floor and knees slightly bend, engage the core to pull yourself up, chest to knees and slowly lower back down.
These can be done in a range of different varieties, some weighed. Chose the best option for your ability and aim for 15-20 reps for 3 sets.
10) Side Plank
Side planks come in a few different varieties. A side plank is a great exercise for golfers as it helps with lateral movement control.
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A standard plank is performed with the body on its side being held up but the elbow, feet on top of each other. Start with aiming for 30 seconds on each side and increase time per session. If this is too difficult you can drop the bottom leg to the ground.
Other variations include side plank with rotation where the arm is rotated under the body and up to the ceiling whilst in a standard side plank. Side plank with dip involves the bottom hip lowering and returning to the standard position, it would not rest on the floor just touch and back up.
Rachel Tibbs: Dynamic Golf
The above golf exercise videos are by our resident strength and conditioning coach Rachel Tibbs. She is a TPI L2 certified S&C coach, who is the owner of Dynamic Golf at The Bunker in Leeds. She offers a range of services designed to improve your golf performance, health, and fitness.
If you’re not local, you won’t miss out as Dynamic Golf also offers online coaching! Each session includes personalised programming through the DynamicGolf app. This allows players to receive tailored guidance and track your progress remotely, ensuring that your golf performance and fitness goals are consistently met, no matter where you are. There are four different package options available to choose from here.
In person sessions include a one hour assessment session to help see where Rachel can best help your golf game, followed by an introductory session. From here, there are four membership package options to choose from to continue your golf fitness development.
If you want to find out more, you can visit the Dynamic Golf website, email info@dynamic-golf.co.uk or follow her on Twitter, Instagram, Facebook or YouTube.
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Conclusion
Training your core can provide huge benefits to golfers. The golf swing creates a large rotation of the torso and keeping it stable throughout this allows for a better movement pattern in the golf swing. It also helps with control and balance, which can prevent lower back injuries.
Core based training programs doesn’t have to be timely and often can be tagged onto the end of a cardio and strength session. They often require little to no equipment so can be done from home.
Try adding a couple these exercises into your fitness routine and feel the benefits.
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