Golf Fitness: Core

Golf Fitness: Core

In golf injury prevention and fitness, the core is the most important area.
But what is the core? The core is made up of the muscle groups in the front (Rectus abdominus (abs)), the side (Obliques), the back (Erector spinae), the buttocks and the hamstings.

The twisting motion of your core is known as torque. This type of torque puts great strees on the lower back (Lumbar spine) area. Before starting a core exercise program, learn how to do the the abdominal brace.

You can use the abdominal brace in these exercises and in your swing itself:

Plank:With your toes or knees on the ground, extend your body to its full length and rest either on your palms or forearms, holding your body straight while flexing your abs and glutes. Hold for between 15 to 60 seconds. Do at least 3 sets.

Side bridge: On your knees or on the side of your foot, place your elbow on the ground and make your body straight, flexing your abs and buttocks. Hold for between 15 to 60 seconds. Do at least three sets.

All fours: On all fours (knees and palms) with your knees and hands slightly farther from each other than your shoulders and hips. Extend your arms and legs one at a time or, if your balance is good enough, opposite arms and legs at the same time. Extend your limbs fully when you do this. Once again hold for 10+ seconds and do 3 sets.

These exercises over the course of one or two months result in massive gains in distance and accuracy in your shots.

Activating Your Transverse Abdominal/Abdominal Brace


An abdominal brace is performed by contracting the abs, lower back and buttock  muscles at the same time. This is how it’s done.

Stand upright and place one hand over the small of your back and one hand on your abs.
Bend forward and feel your lower back muscles contract.
Return to upright posture and feel the muscles relax.
Without bending forward, flex your abs and buttock.  You will feel the lower back contract  when you do this.
Another way to feel the brace is to blow out  as if extinguishing a candle, you will feel the contraction in all 3 of the muscle groups.

When all of these muscles work together,  a super stiffness occurs, causing them to stabilize and protect the spine and discs. This procedure is very important to do before activities requiring core stability, such as bending, twisting, running, jumping, kicking or punching. Basically, just sucking in your belly is not enough. Unless it is absolutely necessary,  do not hold your breath during the exercise.

Proper Standing Posture

Not only is standing with proper posture more healthy in the long run, it will also help you maintain strength and energy, making you able to work (or play) longer and more effectively.

When standing, it’s important to be balanced. The keys to being balanced are as follows:

  1. Point toes straight ahead with feet parallel and slightly staggered, a few inches inside shoulder width.
  2. Draw in buttock and stomach.
  3. Push the chest out and the shoulders back, with a straight head, extending neck up but not tensing it.
  4. Keep knees slightly bent.

It is most important that your spine is in the natural “S” curve, a natural and at ease position.

When standing, watch for these common mistakes:

proper spinal curviture

Proper spinal curvature.

  1. A tilted, protruding, or retracted head.
  2. Rounded shoulders or upper back.
  3. An arched lower back.
  4. A sagging stomach or protruding buttock.
  5. Locked knees.

In order to maintain the correct position these are key steps:

  1. Keep your head directly over your shoulders and pelvis.
  2. Prop one foot up on a box if you are standing in one place for an extended period of time, alternating feet every 20 minutes.
  3. Bend your knees only a little bit.
  4. Take breaks whenever possible.
  5. Make sure your muscles are not held rigid.

A side note…
These postural improvements may feel strange at first, but you will soon enjoy the adjustments and reap the benefits of them.

Important for strength and energy, these improvements to posture are crucial. Don’t slack!