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Power Hitter's Core Workout - Explosive Power
Katherine Roberts

This is the third in the four-week series of the Core Swing Workout. By now you are feeling more strength and stability in the abdominals so we are moving into the explosive, power phase of our training. In golf-specific conditioning it is important to train in a dynamic, static and explosive or power style.

Remember to take deep breaths and exhale on the exertion phase of the exercises. The more you pull your lower abdominals toward your spine the more your erector spinae muscles are supported. NEVER compromise form for speed!

Let’s go!

Prone Plank pose

In yoga we call this pose “Four legged staff pose” because your body is as solid as a staff and supported by four positions, hands and feet. For our purposes we are increasing the intensity of the pose by integrating the ball into the exercise.

Par level:

 

Balance with the ball under the quads. Hands are positioned directly under the shoulders, fingers spread wide. Pull the navel toward the spine; engage the quads and gluts as well as flexing the feet. Hold for one minute. Relax and repeat three times.

Birdie / Eagle levels:

 

 

Place the ball under the shins and hold for one minute. For an additional upper body workout include 10 to 20 push-ups. Relax and repeat.

Jackknife lifts continuing from the Prone Plank pose

Parallel hip position:

 

Inhale deeply as you continue to pull your navel toward the spine. Exhale and pull the knees toward the upper body. FOCUS on the abdominals so you do not over use the hip flexors. Begin by moving slowly and then pick up the pace as quickly as possible. Repeat until muscle fatigue and then repeat three times if possible.

Hips “Up” position:

 

In this exercise bring the hips up.

Boat pose Par level:

 

Place the feet flat on the floor, knees bent and the chest is lifted. Focus the eyes over the knees. Roll the shoulders back and down away from the ears. Begin to lower the upper body until you feel the abdominals engaged. Hold for one minute. Relax and repeat three times.

Birdie/Eagle levels:

 

Lift the legs off the floor and maintain a 90-degree angle at the legs. Flex the feet toward your face. Begin to pump the upper and lower body toward each other in fast, explosive and controlled movements. Continue until muscle fatigue. Relax and repeat three times.

Click here for Katherine's Article "Maximum Speed"

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Click Here to Check Out All of Katherine's Products Katherine Roberts is founder and president of Katherine Roberts Yoga for Golfers, a 10-year-old publishing and consulting company based in Scottsdale, Ariz. Yoga for Golfers is dedicated to helping people achieve balanced performance both on and off the course. As the fitness expert and frequent host for The Golf Channel, she has appeared on the Big Break, Makeover Challenge, Your Game Night-see her tips every Monday night, and the PGA Merchandising Show Recap. Katherine is an accomplished author and producer with five DVDs and one book--Yoga for Golfers (McGraw-Hill)--in publication with a new book scheduled for release in early 2006. In addition, Katherine is a Top 25 Instructor and fitness expert for ESPN Golf Schools and a member of Golf Magazine's Health and Fitness Panel.  She personally teaches golf fitness with Hank Haney (Tiger’s Coach) at the Hank Haney Signature Golf Schools and she is the first yoga/flexibility conditioning expert in Major League Baseball and trains the San Diego Padres.

 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.