Travis Stiegman
Even those who have never
considered exercising for golf may agree that strong core abdominal muscles can help golfers
swing better and prevent injury, especially in the lower back. Choosing
exercises to train the core muscles for the rotary motions of the golf swing is
key. Many exercises that target the abdominals, such as crunches or sit-ups,
however, involve flexion/extension movements of the spine, which should be
minimized for efficient body rotation in the golf swing. Also critical for
effective use of your core in the swing is training to the available end Range
Of Motion (ROM) for trunk rotation. In this discussion, two levels of one core
rotation exercise are offered that can be adapted to most any golfer’s fitness
level.
The first form of the supine
abdominal torso twist starts with the golfer back-lying, knees and hips flexed
90 degrees, holding a small ball between the knees, and the arms extended out
even with the shoulders, palms up (fig.1). Beginner exercisers may start with a
lighter object (towel, pillow, or beach/soccer ball), while those wanting more
resistance may try a medicine ball (4-6 lbs.).
Fig 1
From the starting position, draw
your navel in and tighten your abdominal muscles and slowly lower the legs to
one side, keeping both arms and shoulder blades flush to the floor (fig.2).
Fig 2
Hold for a short pause and slowly
rotate hips and legs back up to the starting position, initiating the return
rotation with the pelvis moving the legs, not by lifting with the feet. Repeat
10-15 reps on each side for 1-2 sets.
Some golfers may be able to soon progress to the second form of this exercise in which the ball is held between the feet, with the knees bent slightly.
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From there the movement and
sequence is the same as the first form, with the goal of doing the same reps
and sets through a full rotation ROM on both sides. Again, progress the
resistance by starting with a light ball before advancing to a weighted one
between the feet.
In the future, similar core
exercises that target lower back rotation will be presented to complement these
above that will further develop core strength for your swing.
Travis Stiegman is a Licensed Physical Therapist specializing
in golf-specific treatment and training
programs. He works with clients at River Oaks Country Club’s
