The Absolute Best Way to Strengthen Your Core for the Golf Swing
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Different types of core exercises exist. Many of you are probably familiar with an exercise such as the sit-up, which is a great exercise that can be utilized to train the core. If you have read any of our other articles, you are well aware of what the word core means, and its relation to the golf swing. Let us do a quick review for your benefit, and introduce the types of core exercises to perform for your golf swing.
The core is an anatomical region of the body. It can generally be defined as the part of your body between the hips and chest. It in encompasses many muscles groups on the front, side, and backside of the body. In general the core consists of the muscles that make up your; abdominals, lower back, obliques, and hips.
The core region is important to the golf swing for many reasons. The core is essentially called the engine of the body. It is the area that drives the body for most any human movement, including your golf swing. It is primarily responsible for the capacities of: balance, stability, and power development within the body. For these capacities to occur efficiently it is necessary to train the core for improved performances.
Core Training Concepts
Many of us correlate core training to only the abdominal section of the body. In order to develop the core correctly for the golf swing, we must train all areas of the core equally. This means to address the obliques, hips, and lower back with the same number of exercises and repetitions as you do for the commonly trained abdominal region.
A quick note from experience: More times than none, the majority of individuals have what are termed imbalances in the core region. This statement means that certain muscles or muscle groups are weaker than others. The key for optimal performance in golf is to have a balanced core when it comes to the strength, endurance, and power levels in the muscles within this area of the body. Keeping this thought in mind, many times the lower back region is weaker than the abdominals (imbalanced core or not balance core as we like to say). If this is the case, additional attention/exercises are needed for the lower back, to bring it up to speed so to speak, in level with the abdominals.
Moving forward, knowing that we must train the entire core and create balance between all the muscles. It is time to discuss what type of exercises to utilize in training the core region. To develop the core region for golf you will want to perform exercises in the following categories: stability (balance), strength, endurance, and power. All four of these categories are necessary for an optimal swing. Leaving one of the categories listed above out of your training program is like building a boat with a hole in it. It wont work!
Let us define the differing training categories of a golf specific core program to help you better understand the purpose behind each category. The categories of core training are incorporated in golf training are: 1) Stability (balance) training, 2) strength training, 3) endurance training, and 4) power training.
Stabilization exercises are exercises that develop the balance capabilities of the body. A large portion of your balance capability is directly related to the core region of the body. We know that if you are unable to maintain your balance through out the golf swing. The efficiency of the swing, contact with the ball, and club head speed, will be compromised. For example, when you swing your driver and are not able to maintain that perfect finished position, the problem may be related to you ability to balance.
Balance training develops the integration of your neural and muscular systems. Improvement in the functioning of these two systems of the body and integration of these two systems will result in a better swing. Follow the logic and it will all make sense. If you improve the ability of your body to balance, then the ability to maintain balance within your golf swing will become easier. Implementation of exercises into your core program that improve your balance (stabilization) capacities then a direct transfer into your golf swing will result.
The golf swing requires that certain body parts remain in a stable position, while other body parts are moving. These actions occur simultaneously. To perform a powerful golf swing, the body must have the capacities to perform this action.
In order to perform the above activity it is required to develop the strength parameters of the core. If you have a weak core then the ability to maintain a posture, keep a posture, and perform this over a period of time will be compromised. To repeat, the core region of the body is involved in the stabilization process of the body. To improve this capacity, we must train the body to be more efficient at stabilizing itself during the golf swing. Strength exercises develop and improve this capacity within your body for the purpose of improving your golf swing.
The golf swing is a repetitive movement performed by the body. You are doing the same activity over and over. An efficient golf swing and good scores require that you perform the same swing on the 18th hole as you do on the 1st hole. If you are unable to repeat your swing mechanics of your swing will suffer, as will your scores. To eliminate this situation it is necessary to develop the endurance capacities of the core region. Endurance exercises allow the body to perform the same activity over and over without getting fatigued. As a result of the golf swing being a repetitive athletic movement, endurance training will enhance the ability to maintain your optimal swing mechanics over an extended period of time.
Power Exercises are geared towards improving the power outputs of the body. The core region of the body is directly related to torque development in the golf swing. Power can also be defined as torque (rotational power) when discussing the golf swing. In order to create high amounts of club head, it is required of the body to create large amounts of torque. Creating greater power in the golf swing is the result of inputting power exercises into a comprehensive core training program.
Summary
In this article we have describe the core and how to train the core specifically for the improvement of your golf game. A few points to keep in mind from this article: 1) the core is a region of the body that includes all muscles from your hips to your chest, 2) you must develop the capacities of stability, strength, endurance, and power within the core for a benefit in your game, and 3) the development of the core must be balanced in terms of all muscles involved, and in all the training components (equal amounts of stability, strength, endurance, and power) within the core. For more information of golf specific training please look at our website www.BioForceGolf.com
About the author:
Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly with 2004 Masters Champion Phil Mickelson. He has made many of his golf tips, golf instruction and golf swing improvement techniques available to amateur golfers on the website www.bioforcegolf.comCheck out his manual and DVD, Your Body & Your Swing, at www.BioForceGolf.com
A Better Golf Swing Is Inevitable Mike PedersenA better golf swing is inevitablefor any golfer, with the right approach. It doesnt matter age or ability. Its a realityand can happen very quickly!
To achieve a better golf swing, a golfer needs to realize just how physically demanding it is on the human body. You are swing an object (golf club) at up to 100 mph. This puts a tremendous amount of pressure on the joints, tendons, ligaments and muscles.
If these tissues of the body are weak, tight or brittle they will rupture and eliminate you from playing golf indefinitely. If it doesnt, your performance will pay the price. The outcome either way is not what you wantbut will happen without an emphasis on strengthening these areas.
Along with strengthening comes stretching. Stretching muscles to attain a better golf swing is common among most golfers. Although it is common, most golfers dont stretch. Why? Because it is viewed as work. But if it were viewed as a form of golf improvement it would be a different story.
Swing mechanics cannot be improved if your golf specific strength and flexibility are ignored. It is an impossibility, unless you compensate for this lack of capabilities in your golf swing. Teaching pros are now starting to realize there is a definite connection between golf swing mechanics and fitness.
But thats where the BIG gap is. Between instruction and physical fitness. This is the ultimate combination for total golf performance and I have been preaching it for several years now. When your physical capabilities are improved, your golf swing mechanics become much easier to achieve.
The next time you visit your teaching pro, to achieve a better golf swing, youll be able to do what he/she wants and the desired outcome will be achieved. This outcome is inevitable when you get your body moving better. Your golf swing mechanics fall into place.
It will only be a matter of time when all golfers will approach their golf improvement this way. Its the only way that will warrant lasting results and ultimately a better golf swing.
About the author:
About The Author: Mike Pedersen is one of the top golf fitness experts in the country; Golf Magazine’s expert at GolfOnline.com, author and founder of several cutting-edge online golf fitness sites. Take a look at his just released golf fitness dvds and manual at http://www.performbettergolf.com
The Secret To A Better Golf Game Mike PedersenA better golf game is achievable by any golfer. It doesnt matter what your age is, how good a player you are or how long youve been playing. But the key to a better golf game may not be what you think.
The standard approach to a better golf game is taking lessons; buying more equipment; and hitting hundreds of golf balls at the range.
Although, the above approach is not altogether incorrectthere is one crucial missing element. That element is your BODY! You swing those fancy clubs; you hit all those balls at the range; and you physically participate in the aspect of taking lessons.
The common denominator is your body. Do you agree? If you dont, Id like to hear youre explanation of why not.
If you are following me, and think Im remotely correct, then why wouldnt you work on your body to play a better golf game?
Im constantly hearing golfers say theyve taken lessons, bought new equipment and pounded hundreds of balls but still have not seen improvement.
Thats the telltale!
That leaves just one thingYOU.
Dont get me wrongI firmly believe you need an understanding of golf swing technique, and golf equipment can help. But pounding balls just for the sake of doing it wont help you play a better golf game.
Now picture this.
You do a few simple stretches and golf exercises daily and go out to play. You now realize you can make a bigger backswing with less tension; you have more clubhead speed enabling you to hit longer drives; and you are not worn out on the back nine.
Isnt that worth the minimal investment in your time?
To play a better golf gameyouve got to take a different approach than what you are currently doing. One that gets to the root of the problem. The one thats causing those mishits and inconsistencies.
You will be amazed at your outcome if you take this approach. You will finally play a better golf game.
About the author:
About The Author: Mike Pedersen is one of the top golf fitness experts in the country; Golf Magazine’s expert at GolfOnline.com, author and founder of several cutting-edge online golf fitness sites. Take a look at his just released golf fitness dvds and manual at http://www.performbettergolf.com
Golf Exercise Benefits Mike PedersenGolf exercise benefits are many. Golfers have struggled for years with their games and have become very frustrated. I cant tell you how many times I play with golfers who are about to quit the game.
To explain golf exercise benefits to a golfer takes a little convincing, but in a short amount of time they become believers. There are so many I cant possible list them all in this article, but you will be motivated to take this approach.
Some of the main golf exercise benefits are; improved power for longer drives; dramatically improved stability for better consistency; a body that moves freer, removing tension from the swing; more energy for 18 holes; elimination of injuries; weight loss; improved concentration due to a reduction in fatigue; I could go on-and-on.
Improved Power For Longer Drives
If your body is weak and inflexible you will not be able to achieve optimal swing mechanics. Such things as a full shoulder turn, with minimal hip rotation; creating and retaining torque (energy) in your core for maximum clubhead spead; proper sequence of motion with muscles firing at the appropriate time; being able to swing just a little harder on long par 5s and still be in control.
Removing Tension From The Swing
When you improve your flexibility (range of motion specific to your golf swing) you are able to make a full backswing with no tension in the supporting muscles of the swing. Like the shoulders, lower back, upper back (lats), and even the wrists. It is known in most athletics that less tension equals more power.
More Energy For 18 Holes
One of the biggest culprits of back nine blow-ups is loss of energy resulting in poor mental confidence and swing mechanics. I see this one all the time when I playgolfers who are out of shape and lack appropriate fuel intake and maintenance. Having energy for 18 holes builds tremendous confidence and a higher level of play.
Elimination Of Injuries
Golf injuries are prevalent among all amateur golfers, especially senior golfers. The golf swing is a damaging movement on the human body. Swinging a club between 80-100 mph in less than a second can be traumatic. Golfers who dont have an adequate level of golf strength and flexibility are susceptible to injury every time they swing the club. The lower back usually takes the brunt of the stress and strain. Then hips, knees, shoulders and even wrists. A stronger, more flexible golfer will avoid injuries indefinitely.
Weight Loss
I have worked with over 10,000 golfers via my online golf performance website and they all fill out an initial golf fitness profile. Since I review every one of them personally, I see how many of them have weight loss of 10-30 pounds as a goal. There are more overweight golfers on the course than fit ones. This is because golfers have not come to the conclusion the fitness plays a critical role in golf performance. Exercising will not only improve lean muscle, but melt fat away. To not only improve their golf, but lose weight is icing on the cake for any golfer.
Improved Concentration
How many times have you had a good score going into the back nine only to have a couple of blow-up holes that ruined your score? It happens all the time. Why? Because your body fatigues and your brain doesnt maintain a high enough level of concentration. The result is poor club selection; swing mechanics and diminishing confidence. A fitter golfer will always have the edge over an out-of-shape one. When the round progresses and tension creeps in they will prevail every time.
The above are only a few golf exercise benefitsbut enough to hopefully convince you that its worth looking into. The golf swing is now being viewed as a very athletic movement, like baseball, tennis, etcand should be approached from a conditioning emphasis. I hope you now realize the return on investment from these golf exercise benefits.
About the author:
About The Author: Mike Pedersen is one of the top golf fitness experts in the country. He is the expert for Golf Magazine’s GolfOnline.com site, author and founder of several cutting-edge online golf fitness sites. Take a look at his just released golf fitness dvds and manual at http://www.performbettergolf.com
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