Core Stability Exercises
The "core" is very important in the ability to create a powerful and efficient golf swing. To gain a better understanding of how the "core" influences you golf swing click here.
Planking is a core stability exercise that requires you to stabilize the spine in a neutral position. A neutral lumbar (low back) curve is a slight curve, it is not extremely arched or flat. The deep stabilizing muscles of the core do not create movment of the spine they purely maintain its natural (neutral position). Planks should be held for 10sec and should be repeated up to 8 times.
Click a picture for larger view and exercise description.
Similar to the plank as a core stability exercise, with the quadruped ensure you have a neutral lumbar (low back) curve. Once you have found neutral, now is the time to engage the core stabilizers, again, this should not change your low back position if done correctly. Once the core is engaged, our goal is to maintain our low back posisiton and limit any movement in the body except for the moving limb/s.
When lying on your back find your neutral spine and then engaging the deep stabilizers of the core around that position. Once neutral is found and the core is engaged push through your heels lifting your butt straight up. This exercise should be felt in the low stomach and the glutes (butt). Repeat 10-12x.
When holding a static bridge position such as the Swiss Ball pictures below, ensure you are feeling your glutes stabilize you, NOT your low back. Hold for 10sec and repeat up to 8 times.
Hip Stability Exercises
Below are different exercises to increase hip stability. Hip stability is very important in the golf swing to both generate and transfer power in the swing. Hip stability is also important to protect both the hip and back from injury. To read more about hip stability click here.
Click on each exercise for a larger view and exercise description.
Shoulder Stability Exercises
Similar to hip stability, the shoulder joint is extremely important in producing a powerful and efficient golf swing. If the shoulder is unstable, a lack of power and consistency are possible and injury is definite.
Below are a variety of shoulder stability exercises that can help your golf swing. Click on each photo in enlarge photo and get an exercise description.