A core based exercise

The golf swing starts with core stability, then adds in the elements of strength, flexibility, balance and coordination. Core conditioning is very important for a golfer because all movements in the upper and lower body are tied together, supported, and coordinated by your core.

The core is where the body's center of gravity is located and where force production begins. Most people have a very weak core, and as a result, chronic posture problems. Over time, this creates wear and tear on the body. A golfer with a weak core is vulnerable to injury and struggles with efficiency in their swing.

How strong is your core for golf? Let’s find out.
Try this core test.

• Lie on your back with your knees bent.
• Place one hand underneath your lower back, then extend your knees to 90 degrees.
• Press the lower back firmly against your hand.
• Slowly lower your feet towards the ground by keeping the same tension on your hand.

Which one of the following best describes what happened when you performed the exercises above:

(A) Your lower back lifted and you could no longer feel any pressure on your hand.
(B) Your lower back lifted and you could feel some pressure on your hand.
(C) You were able to keep the same pressure on your hand throughout the movement.

If you answered (C), congratulations! You are well on your way to developing the core strength you need for better golf. If you answered (A) or (B), start with some basic exercises on engaging the core region of your body like this one:

Goal: This movement is designed to strengthen the shoulders, hips and core region of the body in unison.

Instruction:
• Lie facedown in a pushup position
• Your elbows should be directly beneath your shoulders
• Push off your feet and elbows into the air
• Your body should form one line from your ears to your heels
• Lift one arm with palm facing in and thumb up
• Simultaneously lift opposite leg straight back

Safety Considerations:
Never let your low back arch or sag. Keep good posture with shoulder blades back and tummy tightened. 

For more information on golf specific nutrition, exercises or stretches, visit http://www.fitnessforgolf.com.