Core fitness exercises for stability in your swing

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Golf fitness exercises focused upon developing strength and stability in the core are integral to the golf swing. Our last article started the process of implementing core exercises into your off-season golf fitness program. This article will complete this process through the addition of two more core exercises developing strength and stability for your golf swing.

In our last article, we introduced the core. Here's a quick review -- the core is simply a reference to an anatomical area of the body. The core is essentially comprised of all the skeletal, neural and muscular structures on the lumbo/pelvic/hip complex. This would include muscle groups such as the abdominals, obliques and lower back. These are not all of the muscles or structures comprising the core, but these are the major components.

If we take our knowledge of the core and reference our mobility/stability pattern of human movement, this indicates the core (i.e. lumbo/pelvic/hip complex) is a structure within the body that is required to be stable in order to execute a biomechanically efficient golf swing. If the core is unstable in the golf swing, the ability to execute each phase of the golf swing efficiently will be negated and compensations will develop.

For example, swing faults such as a loss of posture, early extension or over the top can arise simply because the abdominals are unable to function properly in the golf swing because of weakness. The process by which we can be sure that the core is stable and functioning correctly in the golf swing is through the development of strength within the core musculature. Over time, this will develop stability within the core (lumbo/pelvic/hip complex) and ensure this portion of the body is stable for execution of the golf swing.

The process by which we strengthen the core is through the implementation of golf fitness exercises focused upon developing strength within the musculature of the core. Our last article began this process through the introduction of the Physio-Ball Reverse Crunch. This week we will add the Physio-Ball Russian Twist and Physio-Ball Back Press into the core section of your golf fitness program.

Physio-Ball Russian Twist

The Physio-Ball Russian Twist is a core exercise utilizing the obliques as the primary mover of the exercise. In addition, the entire musculature of the core must fire to stabilize the body in the correct position to execute the exercise. For these two reasons, this exercise is great for the core relative to the golf swing. The core must stabilize and create rotation during execution of the golf swing, both of which are required in this golf fitness exercise.

To perform this exercise, place your head and shoulders on top of the ball. Elevate the hips to a position horizontally in line with the knees and shoulders. Place the feet shoulder width apart on the floor, extend the arms straight and clasp your hands together.

Begin rotating to the left, allowing the ball to roll underneath your shoulders. Allow the eyes to follow your hands during the rotation. Continue to rotate to the left to the position at which your left upper arm is resting on top of the ball. Return to the starting position and repeat the rotation to your right. Alternate the rotation left and right for 15-20 repetitions. Focus on creating the rotation in the hips, and maintain a neutral pelvis position throughout the exercise. To increase the difficulty of this exercise, grasp a medicine ball or dumbbell between both hands.

Physio-Ball Back Press

The Physio-Ball Back Press recruits the musculature of the lower back and hips as the prime movers within the exercise. In addition, this exercise also recruits the entire core to stabilize the movement. Again, this is very cross specific and beneficial to the golf swing.

To perform this exercise, lie flat on the floor, arms next to hips, and feet on top of the physio-ball. Slowly elevate the hips off the floor by pressing the feet into the ball. Continue to press the hips upward until a straight line can be drawn from the feet to the shoulders with your hips intersecting the line. Pause for 1-2 seconds, return to the starting position of the exercise and repeat for 15-20 repetitions.

Keep in mind the importance of the core relative to the execution of the golf swing, and how golf fitness exercises can develop the stability within this section of the body.

To learn more about Sean Cochran and his golf fitness programs go to www.seancochran.com.