You’re going to get 6 of the best functional core exercises for golf that you can do at home. They require no equipment, they’re incredibly easy to learn, and they’re very effective. First, you’re going to learn why core training is important for golf. Then, you’re going to learn the principles behind effective core training for golf. Last, you’re going to get 6 of the best functional core exercises for golf. Without further ado, here we go.
why do you need to train your core for golf?
As a golfer, you need to train your core for two reasons: Number one, a strong core reduces your chances of sustaining a lower back injury. Number two, a strong core increases your distance.
Your core musculature is constantly used in your golf swing; therefore, you need to train it to protect yourself against injury. Low back pain is the number one injury in golf, and it accounts for over a third of all golf-related injuries (McHardy & Pollard, 2005; McHardy et al., 2006; McHardy et al., 2007; Murray et al., 2009; Parziale & Mallon, 2006; Wadsworth, 2007).
Moreover, it takes about 2-4 weeks to recover from a back injury (Reed & Wadsworth, 2010, Wadsworth, 2007). In other words, that’s 2-4 weeks of you missing out on practice and lowering your scores. It’s also 2-4 weeks of not being able to enjoy the game, and that’s what matters most. Train your core the right way, and you will decrease your chances of missing out on your favorite game due to a low back injury.
A strong core helps you hit the ball farther because it helps you swing harder. When your core is locked down, all the force created by your muscles acts on your limbs. As a result, you swing harder, and the ball goes farther.
Also, your core is the bridge between your lower body and your upper body. When that bridge is strong and sturdy, it transfers energy from your lower body, through your core, to your upper body, the club and finally the ball. If your core is weak, it will leak energy, and you will not be able to hit the ball as far.
You now know why you need to train your core for golf. Next, you will learn the principles behind effective core training.
How do you train your core the right way?
When you think of core training, you might think of crunches, sit-ups, side bends, Russian twists, and bicycles. Contrary to popular belief, those exercises do more harm than good because they promote mobility in your lumbar spine. As suggested by the Joint-by-Joint Approach developed by Mike Boyle and Gray Cook, your lumbar spine is a stable segment. If it becomes mobile, pain follows. Training your core with the exercises mentioned above will eventually lead to back pain, and they will not have a positive effect on your driving distance.
If you want to train your core to protect you from sustaining a lower back injury and increase your driving distance, you need to train it with anti-motion exercises. Anti-motion exercises challenge your core to stabilize your lumbar spine. As a result, you will reduce your risk for developing low back pain.
Train your core with anti-motion exercises, and your chances of sustaining a lower back injury will decrease and your driving distance will increase. Next, I show you 6 of the best core exercises golfers can use to decrease injury risk and increase driving distance.
Core exercises for golf to improve your back health and driving distance
In this section, you will find exercises that my clients use on a regular basis. You will find exercises for anti-extension, anti-lateral flexion and anti-rotation. Include all three types of core training in your program, and you’ll be on your way to a decreased risk for injury and longer drives.
Anti-Extension
Before you see the anti-extension exercises, let me show you what lumbar extension is. Lie down on the floor with your knees in the air and your feet flat on the floor. Keep your shoulders, butt, and feet on the floor, and lift your lower back off the floor. That is lumbar extension, and too much lumbar extension in your swing, especially at address, will lead to low back pain and a loss of distance. Here are two of my favorite anti-extension exercises.
Front Plank
The front plank is the most basic of all core exercises, so it’s very important that you master this exercise before progressing to more difficult exercises. Hold this position for 20 seconds.
Short Lever Deadbug
This exercise rocks because you can use the floor to monitor your extension. If your lower back lifts off the floor, you’re in extension. If you press your lower back into the floor, you’re in a neutral spine position. Do this for 5 reps per side.
Anti-Lateral Flexion
For lateral flexion, stand tall, and bend towards your left so your left shoulder points towards the floor. That’s lateral flexion. These exercises will challenge you to resist lateral flexion and maintain a neutral posture. Here are two of my favorite anti-lateral flexion exercises.
Side Plank
Make sure to maintain a straight line from your head to your heels. Hold that position for 15 seconds per side.
Suitcase Carry
The suitcase carry is basically a walking side plank. Similar to the side plank, maintain a neutral posture. Reach the top of your head to the ceiling, and keep the weight away from your thighs. Walk for 25 yards for each hand.
Anti-Rotation
The rotation in “anti-rotation” refers to the rotation of the pelvis and the spine at the L5-S1 level. You might be thinking, “why would you train anti-rotation when you rotate in your swing?” The rotation in your swing comes from hip internal and external rotation. It does not come from lumbar rotation. Lumbar rotation leads to injury while hip internal and external rotation does not lead to injury.
Pushup Taps
Make sure to keep your hips as still as a table. Imagine you have a glass of water on your back, and you don’t want it to spill. Do 5 reps per side.
Bear Plank Reach
Similar to the pushup taps, keep your hips as still as a table, and do not let the glass of water spill. Do 5 reps per side.
Conclusion
Core training is essential to improved golf performance because it decreases your risk for injury, and it increases your driving distance. Train your core to stay still rather than training it to flex, bend, and rotate. Pair these core exercises with compound lifts like split squats, bench press, and deadlifts, and you have an amazing golf performance program.
If you would like a free training program and nutrition advice geared towards increasing your distance and losing fat, download your free copy of the Beginners Guide to Fat Loss for Golfers by clicking here. If you are interested in one-on-one coaching, either online or in-person, click here.
Works cited
McHardy, A., & Pollard, H. (2005). Muscle activity in the golf swing. British Journal of Sports Medicine, 39(11), 799-804.
McHardy, A., Pollard, H., & Luo, K. (2006). Golf injuries: a review of the literature. Sports Medicine, 36(2), 171-187.
McHardy, A., Pollard, H., & Luo, K. (2007). Golf-related lower back injuries: an epidemiological study. Journal of Chiropractic Medicine, (6)1, 20-26.
Murray, E., Birley, E., Twycross-Lewis, R., & Morrissey, D. (2009). The relationship between hip rotation range of movement and low back pain prevalence in amateur golfers: an observational study. Physical Therapy in Sport, (10)4, 131-135.
Parziale, J.R., & Mallon, W.J. (2006). Golf injuries and rehabilitation. Physical Medicine and Rehabilitation Clinics of North America, (17)3, 589-607.
Reed, J.J., Wadsworth, L.T. (2010). Lower back pain in golf: a review. Current Sports Medicine Reports, (9)1, 57-59.
Wadsworth, L.T. (2007). When golf hurts: musculoskeletal problems common to golfers. Current Sports Medicine Reports, (6)6, 362-365.