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Using the Fitness Ball
with your Golf Exercises
by Susan Hill, nationally recognized fitness trainer,
CHEK golf
biomechanics and sports nutrition specialist |
 There
are many training tools available to help achieve better
balance in your golf swing. The most effective way to
improve balance is by training the core
musculature. Any time you put yourself in an
unstable environment through the use of balance pads,
fitness balls, or various other balance training aides,
you increase your body’s awareness and balance. As
golfers make their way through the exercise continuum
they will progress from simple to more complex
exercises.
Fitness balls are an effective training tool for
increasing strength, improving joint and body stability
and increasing joint flexibility. The
ball’s round surface allows activation of the core
stabilizer muscles. The unstable surface forces the body
to adapt from moment to moment producing better balance,
coordination between muscles and, ultimately, greater
stability.
 It can be suitable for people of all ages and activity
levels because there are many progressions for each
exercise. It can effectively and safely work essentially
every muscle of the human body through a full range of
motion with or without external resistance. The body’s
core is the foundation for all movement, so strong arms
and legs without proportional core strength is
counterproductive. Fitness balls are a natural training
tool for most athletic endeavors and, in particular,
golf.
Now, here’s one of my favorite fitness ball exercises
for golf, Exercise Ball Back Extensions.
Goal:
This movement is designed to develop the muscles of your
spine and trunk for golf.
Instruction:
• Lie facedown across a fitness ball while placing your
hands across the back of your head.
• Slowly lift your upper body up off of the ball until
your body is in one line from your head to your toes.
• Return to your starting position and repeat.
• After you’ve completed a set, try something a little
different. Turning slightly to your right as you lift to
help develop strength and flexibility for better
rotation in your swing.
Susan Hill is a CHEK golf biomechanic, sports
nutritionist and fitness trainer. For more information
on her golf specific programs, visit http://www.fitnessforgolf.com. |
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