Core Training: Part V

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Sean Cochran

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR professionals, most notably Phil Mickelson.
In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.
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Physio-ball crosses start

Physio-ball crosses finish

Over the past few weeks we have been implementing the core section of your in-season golf fitness program. First we emphasized postural strength and focused on the stabilizing and intrinsic muscles of the core. Last week we shifted our attention to the glutes and abdominals, often referred to as the "kings" and "queens" of the golf swing.

This week we direct our attention to the third area of focus for the core section -- rotation. Basically, the golf swing is a rotational athletic action where the body is rotating around an imaginary axis. This imaginary axis is referred to as your spine angle. The maintenance of a fixed axis (i.e. spine angle) is important relative to the execution of a biomechanically efficient golf swing as well as the development of clubhead speed.

If the body is physically unable to maintain this fixed spine angle and develop power from it, compensations in the golf swing will occur. In order for the muscles of the body to be able to complete these physical requirements of the golf swing, the muscles (especially those of the core) require specified levels of muscular strength, endurance, and power.

Not only do the muscles of the core require strength, stamina, and power, but the physical components of the muscles also need to be developed in concert with the movement patterns of the golf swing. Knowing that the basic movement pattern of the golf swing is rotational in nature, this indicates that a golf fitness program needs to develop these physical components (i.e. strength, endurance, power) within a rotational movement pattern.

So, on top of developing strength, endurance, and power within the musculature of the core, it is necessary to develop rotational strength, endurance, and power in the core.

How do we achieve this outcome?

Simply by adding exercises that are rotational in their movement patterns, the first of which we will introduce today. The first exercise we will add into our rotational training section of the core is the Physio-Ball Crosses.

Again, the goal of this exercise is to develop rotational strength in the hips, obliques, and lower back of the core. Begin this exercise with your back flat on the floor, arms extended straight out from shoulders, and physio-ball between the legs.

Begin by rolling the ball towards the left keeping the shoulders, arms, and lower back pressed to the floor. Continue to roll as far as possible to the left, keeping the upper torso on the floor. Pause for one second, return to the starting position of the exercise, and repeat in the opposite direction. Alternate back and forth for 15-20 repetitions.

Remember, not only do we need to develop strength, endurance, and power within the muscles of the body for the golf swing, we need to do it in concert with the movement patterns of the golf swing.