Core Training For Golfers

Core training for golfers is a must for developing maximum power and distance. As in all athletics, the core is your engine. Everything comes from the core! The modern golf swing is definitely a “core-focused” movement; unlike the older swing technique of lower body action dominant.

You probably have heard the term core training for golfers, but do you know what it means and how to implement it into your golf performance routine?

Your core is the middle section of your body, specifically your abdominal region. If your core is weak or restricted in rotational flexibility, you will have a minimal chance at hitting long drives.

I see this all the time in senior golfers. No core strength or flexibility, resulting in a HUGE decrease in yardage off the tee. The senior golfer will say things like, “I’ve lost so much yardage off the tee the past few years”; “I used to hit my drives 50 yards further”; “If I could only get 20 more yards I’d be happy”.

Core exercises for golfers

This can be a very frustrating situation; but one that can be remedied easily, quickly and in the convenience of your home with minimal equipment. Improving your core rotational strength and flexibility does not require equipment in a gym or club.

Greg Norman used to say when he wanted to hit it long he would get his belly button or belt buckle turning faster; which in other words is his or your core.

This is the area that Vijay Singh used to work on the most with his golf trainer and it seemed to work for him. He drove it further and straighter and won a bucket load of tournaments.

You can do exercises as simple as grabbing a single hand weight, getting in your golf posture, and rotating back and through holding the hand weight in front of your stomach. You can also do stretches right in your office chair. Sitting upright and reaching around your chair, turning as far as you can to the right, then turning to the left.

These are just some very basic core training for golfers exercises, but they would give you a “kickstart” into doing a complete exercise program for your core.

You will be amazed at how much power you acquire in your swing when you implement a core training for golfers program. Even if that’s all you did for the time-being, you’d be way ahead of the game.

Core flexibility training is critical if you want to improve your golf swing power and driving distance. Your core is the engine to your swing. If your core is inflexible you will not be able to make a full backswing with minimal tension.

That’s why the majority of amateur golfers have a low back injury at some point in their golfing career. They have never focused on core flexibility training, as well as core strength training for more power.

To produce more power and distance in your swing does not mean swinging harder with your arms. Haven’t you tried that before? If so, did you hit it farther? I’ll bet not.

Just like hitting a baseball, tennis ball or even throwing the discus in track and field, you use your core for most of your power. You rotate with your core to create torque, then you unleash that stored up energy into the hit, whether it be a baseball, tennis ball or golf ball.

The more efficient you become with using your core, arms, shoulders and hands in a sequenced motion, the added distance will come quite easy. You’ll be shocked at how quickly your driving distance goes up.

Two simple core exercises for golf that will quickly strengthen your core are ab crunches and back extensions. These would be your initial exercises to build up some strength.

Core flexibility training incorporates “rotation”. Golf stretching in this manner warrants the best results in the shortest amount of time!

Every core flexibility stretch you do should involve some form of rotating. This is very important since the golf swing is a rotate (turn) back and a rotate (turn) forward. The more range of motion you can achieve in your core area the more power you will produce.

Here’s a little test you can do while you’re sitting there reading this article!

Put your arms across your chest, keep your eyes focused straight ahead. Now rotate as far as you can to the right and make a note of how far it is. Did you get to a 90 degree shoulder turn (that’s where you need to be). Then rotate as far as you can to the left. How far did you get?

This will be a “wake-up” call for many of you. If you find you can’t rotate at least 70 degrees, you’ll have no chance at maximizing your power and driving distance.

We do this simple core flexibility test seated to remove cheating of the lower body. If you were standing, it would be very easy to rotate your hips and get a bigger shoulder rotation.

Being seated removes this compensation!

A seated rotation is “true” core flexibility and range of motion.

I hope I’ve educated you on the importance of core flexibility training to improve golf swing power and distance.

But my guess is once you start slow and easy, you’ll get the “runners high” and want to do more. This does not have to be a gut-busting routine! You can spend as little as 10 minutes a couple of times a week and see results.