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A strong core stabilizes your golf swing so you can more easily generate power and distance. It also helps prevent injuries.
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Simple exercises, massive results
These exercises work your core and other muscles important to your swing, and you can do them from home.
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Plank and side plank
For the plank, hold yourself up on your elbows and toes. Start with 10 seconds and build up to one minute. For the side plank variation, hold yourself up on one forearm with your feet stacked. Hold for 5 - 10 seconds and repeat on the other side.
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Glute bridge
Lying on your back with your feet hip distance apart, push your hips up from the ground and hold for 15 seconds. For a bit more intensity, try lifting one leg off the ground in the extended position.
A solid golf swing also requires rotational strength and stability. You’ll need to get into the gym for these, but it’s well worth it.
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Standing cable rotation
Stand with your feet hip distance apart, grip the cable in your left hand first and rotate from right to left, stopping front and center. Hold this position for 5 – 10 seconds. Repeat on both sides.
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Exercise ball twists
Lie with upper back on an exercise ball, legs bent 90°, feet slightly wider than hip distance apart. Grip the cable in your left hand and rotate from right to left, stopping front and center. Repeat on both sides.
An extra challenge
The medicine ball is an excellent tool for building core strength, but because of the added weight, form is very important. These kinds of exercises are good for golfers at a higher fitness level.
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Downward wood chop
Stand with feet hip distance apart, holding the medicine ball straight out at chest height. Bend your knees and drop down to your left, keeping your arms straight. Then push through your legs as you bring the ball up to the top right. Do 5 - 10 repetitions on both sides.
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Seated rotations
In a seated position, hold your legs up while rotating the medicine ball from side to side at hip height. Make sure your back stays straight. Do 5 repetitions on each side.
Better overall movement
Strengthening your core helps reduce lower back pain and improve general movement.This benefits you on and off course.
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If you're interested in how better fitness can improve your golf and your health, we can help you get stronger.
