Part 6: Core Training

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Medicine ball swings start

Medicine ball swings finish

Last week we introduced rotational core exercises into our in-season golf fitness program. If you recall from last week's article, the golf swing is a rotational athletic movement, thus requiring the development of strength, endurance, and power in a rotational movement pattern.

The process of building rotational strength, endurance, and power was begun last week with the introduction of Physio-Ball Crosses, an exercise focusing upon the development of muscular strength and endurance in the core. This week we shift our attention to the development of rotational power in the core.

As we've discussed in previous articles, power (relative to the golf swing) is measured as club head speed. If the club head is moving faster at impact as a result of increased power outputs from the body, the golf ball will travel farther.

We must also keep in mind that power development within the golf swing is contingent upon both your body and the mechanics of the golf swing. It is the seamless integration of these two components working in unison to generate club head speed.

Relative to the "physical side" of this equation, the core is a major contributor to power development, and is usually referred to as the "engine" of the swing. The process by which we develop the power component of the core is through rotary (i.e. rotational) power training. This type of training develops the power components of the core musculature in a rotational movement pattern, allowing a "transfer of training effect" to occur between these exercises and club head speed development within the swing.

The first of two rotary power exercises we will include in your in-season golf fitness program is Address Position Medicine Ball Swings. To perform this exercise you will need a 3-6 lb. medicine ball or other weighted object. Place your body in a proper address position and grasp the medicine ball with both hands in front of your torso.

Begin by performing your normal backswing, moving the medicine ball to the top of the back swing with both arms. Proceed to execute the transition, downswing, impact, and follow through phases of the golf swing with the medicine ball. Pause in the finish position of the swing, return to the starting position of the exercise and repeat for 8-10 repetitions. Allow yourself to swing the medicine ball through each phase of the swing in an aggressive manner.

Keep in mind the importance of rotary power by the core within the golf swing as well as the role of the body within the development of club head speed. Remember, if the club head is moving faster at impact as a result of increased power outputs from the body, the golf ball will travel farther.