CEdgar2

Published at 00:00, Thursday, 22 March 2007

THERE is no better word in the fitness dictionary than core. It signifies everything about fitness and having the ability to make everyday life easier.

For a golfer, the core gives you the balance, power, technique, precision and flexibility that will improve your game throughout. Think of the twisting movement generated from the golf swing, it’s only because golf clubs are so light these days that you aren’t actually getting an intense workout from the swing alone.

Having a weak core places great problems on your lower back. This is the golfer’s main ailment and having had it myself, it can prevent you from playing golf. It isn’t just your back it can help but your overall body. The exercises I mentioned in Part 1 and 2, are only as good as your core. Exercises like the wood chop are a variation of a core exercise, only we reduce the amount of twist.

Every golfer should look at Tiger Woods. He is the role model for developing a strong core. He constantly works with his personal trainer on functional type exercises that allow him to maintain his competition winning form.

Let’s take a couple of questions before we get started.

What muscles make up your core? Rectus abdominis (six pack), internal and external obliques, tranverse abdominals (alongside your rib cage) and lower back.

What equipment would benefit me at home? Swiss ball, medicine ball, weighted bar.

How many exercises should I perform on my core? There is no secret number, all you need to remember is perform a variety on each of the muscle parts mentioned above.

Should I perform these exercises before a round of golf? Never perform core exercises before you play golf. It will weaken your core slightly and when you need to engage your core you’ll find you can’t. Perform them afterwards or even the night before a game.

Will this make me hit the ball further and better? Yes it will, generally because your balance will be better therefore your swing should be smoother. The downswing will engage your core, the strength generated from your exercises will allow you to whip your hips whilst maintaining perfect form.

The Exercises: Swiss ball balance, Weighted bar twist and Good morning exercise.

Sets and Reps: Aim for four sets of 15 reps, for the swiss ball balance aim to hold for 30 seconds.

Exercise One: Swiss Ball Balance

Never attempt this exercise until you get used to using a swiss ball.

Start by ensuring the swiss ball is on even ground. Roll your right knee on first ensuring you use you hand to balance. When you feel comfortable, gradually move your left knee onto the ball. With both knees on top of the swiss ball, slowly extend your upper body into an upright position. Keep the core tight and ensure neutral spine is maintained throughout. Extend your arms out to the side to assist with balance. Hold this position for 30 seconds.

Benefit: This is similar to a plank, this teaches correct posture and will ensure you keep this through your golf swing. Many golfers hunch over when approaching a shot, this tends to reduce the backswing and can cause postural problems in general day to day life.

Exercise 2: Weighted bar twist

Place a weighted bar behind your neck and rest it on top of your shoulders. Flex your knees similar to how you do in golf. Now using your hips not your legs, twist the bar to the right of your body (backswing) and now twist to the left of your body (downswing). This will work both the transverse abdominals and the obliques. More importantly it simulates a golf swing but with added resistance. Keep the core tight throughout the exercise. Perform four sets of 15 reps.

Benefit: This simulates the turn you develop in your golf swing. This will develop power in the shot but will increase good balance in your core.

Exercise 3: Good Morning exercise

Why it’s called the Good Morning exercise is anyone’s guess, but one thing is for sure it’s great for developing lower back and hamstring muscles. Place the weighted bar behind your neck and rest it on top of your shoulders. Keep your legs extended throughout the exercise but don’t lock your knees out. Now bend forwards until your back is parallel with the floor. Slowly rise back to the starting position. Keep your core tight throughout the exercise. Perform four sets of 15 reps.

The benefit: This develops the two muscles of the body that are prone to injury. Surprisingly you do use your hamstrings in golf, not directly but as a consequence of having a strong lower back you must have good strength in your hamstrings. If one is weaker than the other then both will suffer.

Published by http://www.whitehaven-news.co.uk