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March 22 2012

1:43 PM

Fitness: Ab exercise to strengthen core

By Sean Cochran, Golf Fitness Execution of a proficient swing requires the golfer to perform a series of athletic actions in a very exacting sequence with the correct timing. Very little room for error exists as we can attest to you with the less than optimal shots that occur during a round of golf. Ultimately the majority of golfers would like to see performance gains occur within their game relative to increased driving distance, better iron play, and lower scores. This process of improving ones golf game entails a number of factors including instruction, regular practice sessions, and potentially changes in equipment. An additional aspect to performance training for the game of golf centers upon developing the physical components of the body around the requirements of the swing. Research indicates execution of a proficient swing where minimal compensations occur and speed generation is maximized requires certain levels of joint mobility, muscular flexibility, segmental stability, strength, and power. The development of these aforementioned physical components provides the foundation by which the golfer can execute a proficient swing. On the flip side, if there are any limitations within the aforementioned physical components, the ability to execute a proficient swing will most likely by impeded. As a result of this information, performance training for the game of golf should include time and effort spent on the “physical” side of this equation in the form of golf fitness training. Such training over time can reduce physical limitations affecting your golf swing and provide improvement in such areas an speed generation. An example of this concept at work is segmental stability within the core. The core is a reference to an anatomical area of the body encompassing all the musculature structures from just above the knees to below the chest on the front, sides, and back of the body. Muscle groups such as the abdominals, lower back, glutes, hamstrings, and obliques are found within the core region of the body. If the musculature of the core is weak it will most likely be very difficult for the golfer to maintain many of the postural positions required of the swing, create efficient rotary movement patterns, and generate speed. The exercise An example of a golf specific exercise to develop strength in the core is Physio-Ball Roll Outs ( see the photo above). This is an excellent exercise to strengthen the abdominals, obliques, as well as the musculature of the lower back. To perform Physio-Ball Roll Outs place both fore arms of top of the ball with the elbows directly under your shoulders. Place the knees on a balance pad resting your body weight on the knees and forearms. Slowly roll the elbows forward allowing your upper body and torso to move forward. Roll the elbows outward as far forward as possible. Return the elbows to the starting position of the exercise and repeat for 15-20 repetitions. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com
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