| Different types of core exercises exist. Many of you | | | | and club head speed, will be compromised. For |
| are probably familiar with an exercise such as the | | | | example, when you swing your driver and are not |
| sit-up, which is a great exercise that can be utilized | | | | able to maintain that perfect "finished position", the |
| to train the core. If you have read any of our other | | | | problem may be related to you ability to balance. |
| articles, you are well aware of what the word core | | | | Balance training develops the integration of your |
| means, and its relation to the golf swing. Let us do a | | | | neural and muscular systems. Improvement in the |
| quick review for your benefit, and introduce the | | | | functioning of these two systems of the body and |
| types of core exercises to perform for your golf | | | | integration of these two systems will result in a |
| swing. | | | | better swing. Follow the logic and it will all make |
| The core is an anatomical region of the body. It can | | | | sense. If you improve the ability of your body to |
| generally be defined as the part of your body | | | | balance, then the ability to maintain balance within |
| between the hips and chest. It in encompasses many | | | | your golf swing will become easier. Implementation of |
| muscles groups on the front, side, and backside of | | | | exercises into your core program that improve your |
| the body. In general the core consists of the muscles | | | | balance (stabilization) capacities then a direct transfer |
| that make up your; abdominals, lower back, obliques, | | | | into your golf swing will result. |
| and hips. | | | | The golf swing requires that certain body parts |
| The core region is important to the golf swing for | | | | remain in a stable position, while other body parts are |
| many reasons. The core is essentially called the | | | | moving. These actions occur simultaneously. To |
| "engine" of the body. It is the area that "drives" the | | | | perform a powerful golf swing, the body must have |
| body for most any human movement, including your | | | | the capacities to perform this action. |
| golf swing. It is primarily responsible for the capacities | | | | In order to perform the above activity it is required |
| of: balance, stability, and power development within | | | | to develop the strength parameters of the core. If |
| the body. For these capacities to occur efficiently it is | | | | you have a weak core then the ability to maintain a |
| necessary to train the core for improved | | | | posture, keep a posture, and perform this over a |
| performances. | | | | period of time will be compromised. To repeat, the |
| Core Training Concepts | | | | core region of the body is involved in the stabilization |
| Many of us correlate core training to only the | | | | process of the body. To improve this capacity, we |
| abdominal section of the body. In order to develop | | | | must train the body to be more efficient at stabilizing |
| the core correctly for the golf swing, we must train | | | | itself during the golf swing. Strength exercises |
| all areas of the core equally. This means to address | | | | develop and improve this capacity within your body |
| the obliques, hips, and lower back with the same | | | | for the purpose of improving your golf swing. |
| number of exercises and repetitions as you do for | | | | The golf swing is a repetitive movement performed |
| the commonly trained abdominal region. | | | | by the body. You are doing the same activity over |
| A quick note from experience: More times than none, | | | | and over. An efficient golf swing and good scores |
| the majority of individuals have what are termed | | | | require that you perform the same swing on the |
| "imbalances" in the core region. This statement means | | | | 18th hole as you do on the 1st hole. If you are |
| that certain muscles or muscle groups are weaker | | | | unable to repeat your swing mechanics of your swing |
| than others. The key for optimal performance in golf | | | | will suffer, as will your scores. To eliminate this |
| is to have a balanced core when it comes to the | | | | situation it is necessary to develop the endurance |
| strength, endurance, and power levels in the muscles | | | | capacities of the core region. Endurance exercises |
| within this area of the body. Keeping this thought in | | | | allow the body to perform the same activity over |
| mind, many times the lower back region is "weaker" | | | | and over without getting fatigued. As a result of the |
| than the abdominals (imbalanced core or not balance | | | | golf swing being a repetitive athletic movement, |
| core as we like to say). If this is the case, additional | | | | endurance training will enhance the ability to maintain |
| attention/exercises are needed for the lower back, | | | | your optimal swing mechanics over an extended |
| to bring it "up to speed" so to speak, in level with | | | | period of time. |
| the abdominals. | | | | Power Exercises are geared towards improving the |
| Moving forward, knowing that we must train the | | | | power outputs of the body. The core region of the |
| entire core and create balance between all the | | | | body is directly related to torque development in the |
| muscles. It is time to discuss what type of exercises | | | | golf swing. Power can also be defined as torque |
| to utilize in training the core region. To develop the | | | | (rotational power) when discussing the golf swing. In |
| core region for golf you will want to perform | | | | order to create high amounts of club head, it is |
| exercises in the following categories: stability | | | | required of the body to create large amounts of |
| (balance), strength, endurance, and power. All four of | | | | torque. Creating greater power in the golf swing is |
| these categories are necessary for an optimal swing. | | | | the result of inputting power exercises into a |
| Leaving one of the categories listed above out of | | | | comprehensive core training program. |
| your training program is like building a boat with a hole | | | | Summary |
| in it. It won't work! | | | | In this article we have describe the core and how to |
| Let us define the differing training categories of a | | | | train the core specifically for the improvement of |
| "golf specific core program" to help you better | | | | your golf game. A few points to keep in mind from |
| understand the purpose behind each category. The | | | | this article: 1) the core is a region of the body that |
| categories of core training are incorporated in golf | | | | includes all muscles from your hips to your chest, 2) |
| training are: 1) Stability (balance) training, 2) strength | | | | you must develop the capacities of stability, strength, |
| training, 3) endurance training, and 4) power training. | | | | endurance, and power within the core for a benefit in |
| Stabilization exercises are exercises that develop the | | | | your game, and 3) the development of the core |
| balance capabilities of the body. A large portion of | | | | must be balanced in terms of all muscles involved, |
| your balance capability is directly related to the core | | | | and in all the training components (equal amounts of |
| region of the body. We know that if you are unable | | | | stability, strength, endurance, and power) within the |
| to maintain your balance through out the golf swing. | | | | core. |
| The efficiency of the swing, contact with the ball, | | | | |