Part I: Core training

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This week we will begin the introduction of core training into your in-season golf fitness program. If you have been following this series of articles, until now we have covered the "ins and outs" of flexibility and balance training for this time of the year.

This week it is time to add the third component of your golf fitness program, core training. Core training is absolutely nothing new in this day and age in golf. It is referenced frequently by the media, swing coaches, and trainers alike when speaking about the golf swing, and rightfully so. The core is an extremely important physical component of the golf swing simply because the majority of movements involved in the golf swing are centered upon this area of the body.

Before moving forward let us define the core so a connection can be made between the golf swing and this anatomical area of the body. The core, as hinted to in the previous paragraph, is a reference to part of the body and is comprised of all the muscles, bones, and nerves from just below the chest to just above the knees. Muscles groups of the lower back, abdominals, and hips are a part of this anatomical area of the body.

The core is important to the golf swing for a number of reasons. The core is responsible for maintenance of a fixed spine angle during the golf swing; the core is the primary creator of rotational power for the golf swing; and, lastly, it is responsible for sustaining the proper postural position in every phase of the swing.

As we can see from the above information, the core is an extremely important part of the golf swing. Unfortunately, for many golfers their core lacks the muscular strength, endurance, and power to execute the golf swing effectively. The result is in an inability to execute each phase of the golf swing correctly, and not to mention the development of club head speed.

For example, we often will find amateur golfers suffering from weak abdominals. The weakness in this muscle group of the core will often lead to an "S" or "C" posture where either the golfer is hunched over the ball or the lower back is arched excessively. Either position makes it extremely difficult to execute the golf swing efficiently.

Bent Knee Back Hold

To prevent such a situation from occurring and to assure the development of the required abdominal strength needed for the golf swing, a comprehensive core program can be implemented into your in-season golf fitness program.

The first step, as always, is to assess the core for strengths and weaknesses. To accomplish this task we will utilize two exercises, Prone Holds and Bent Knee Back Holds to assess the strength and endurance of your core. The information we gather from these two assessments will assist in the development of your core program.

A stopwatch will be required for both of these assessments. Begin the Bent Knee Back Hold assessment with your back flat on the floor, knees bent, and feet together. Slowly elevate your hips off the floor inline with your knees and shoulders. Do not arch the lower back or allow the hips to sag. Squeeze you glutes and hold this position. Record the amount of time you can "hold" the correction position of the assessment.

Prone Hold

Once complete with the Bent Knee Back Hold it is time to proceed to the Prone Hold. Begin this assessment with your stomach on the floor, elbows directly under the shoulders, forearms on the floor, legs extended, and feet together. Elevate your body into a standard push-up position. Do not allow the hips to sag or elevate into the air. Record the amount of time you can "hold" the correct position of this assessment.

Next we will review the information provided by these two assessments and begin development of your in-season core program.