Maximize Golf Swing Speed, Rotational Power and Driver Distance
Through Proper Core Training-Part 2
Jason Krantz,
CSCS
Now that you know exactly
WHAT your core is let talk about the proper way to train it for maximum benefit
with a minimum amount of time and effort. In the golf swing the ground is used
as a leverage point to produce the rotational power that leads to long,
straight shots. Leverage from the ground is transmitted through the legs and
hips up to the pelvic region. The pelvic region is the base of your athletic
core and is the source of all athletic power.
Three Points For
Generating Maximum Core Power
Your core cannot generate
maximum power if it is not in optimal positions. The first requirement for great power is that your muscles hold your
organs tightly so that power can flow through your body. Second, you must focus on training the muscles that rotate the
torso from side to side. Third, you
have to train the muscles that move the ribs towards and away from the pelvis.
The only way you can generate your full power is if all of these muscles are
strong enough to transfer the power developed from the point of leverage where
the feet contact the ground, through the pelvis and up through the upper body.
It is important for your
internal organs to be supported because if your soft organs are lose and moving
around, then you lose a lot of power. Imagine if you were to hit a rubber hose
that was loosely filled with metal BB’s. If you were to take a hammer and hit
the top of the hose then the hose would bow and squish, telling you that there
was extremely poor power transfer. However, pack those BB’s as tight as
possible into the hose, making it as firm as possible, and much more of the
energy from the hammer is transferred. The same principle hold true with your
pelvis and organs.
How To Properly Activate
Your Core Muscles For Maximum Power
In order to properly
activate the deep abdominal/core muscles responsible for power, first properly
center yourself on your feet. Next, imagine trying to put on the tightest pair
of pants you have ever seen. In order to get them on, you have to suck in your
stomach quite a bit. The idea is to try and bring your spine and stomach
together by drawing your belly button in and up as far as possible and holding
that position.
This is basically what
you should do before and during every single exercise you perform, as it will
greatly increase the overall effectiveness of the exercise, both from an
athletic and general functional fitness standpoint. It is also a movement that
you can do anytime, from sitting in your office to watching T.V. It is a very
easy but extremely effective exercise that you should do as often as possible.
Increase Exercise
Difficulty And Effectiveness Significantly
This will probably be
extremely difficult at first for you, but you will eventually adapt. An example
of this technique in practice would be during the Medicine Ball Torso Twist
exercise. During this exercise you hold a medicine ball in front of you and
rotate the ball from one side of your body to another. If you were to just
swing the medicine ball without activating your core (drawing in your stomach)
it is an extremely easy movement that will most likely not challenge you very
much.
By drawing in your abs
you significantly increase both the difficulty and effectiveness of this exercise.
The key is to maintain the tight torso throughout the entire movement. When
training for greater golf power high quality is much more effective than loads
of reps.
It is important to note that crunch boards, sit-up contraptions and most common abdominal training routines do absolutely nothing for increasing golf power or trimming your waistline. Don’t waste your time at the gym doing sit ups, crunches and leg lifts. By doing the right ab exercises you can develop both greater athletic/golf power and a trimmer waistline in significantly less time.
Download a FREE copy of Jason's 37 page "Pure Power Program" E-book
Jason is the founder of Sonic Boom Golf, a golf conditioning company devoted to improving golf performance through enhanced physical conditioning. He draws his knowledge of power and strength development from his years of training under some of the best strength and conditioning programs and power coaches the USA has to offer. He was a Division 1 track and field athlete, running the 100/200m sprints for the University of Oregon, which is one of the most storied collegiate track programs in the country, birthplace of Nike and home to the legendary Steve Prefontaine. The training techniques and principles that allowed Jason to be a great sprinter also allow him to develop incredible power in his golf swing. As a Certified Strength and Conditioning Specialist (CSCS), Jason uses his expertise in power development, practical knowledge and real world performance enhancement experience to ensure that all his clients realize maximum golf performance improvement in a minimum amount of time. Jason is a power golf specialist, typically averaging over 340+ yards off the tee. He has a maximum recorded swing speed of 151 MPH, maximum ball speed of 213 MPH and longest drive of 402 yards.
The articles at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional. It is strongly recommended that you do not perform any exercise program without the consent of your personal physician.
