Golf Core Strength for Beginners
Sorry, you need to be a member to access this video.
You Are Just Seconds Away - Become a member here!
Already a member? Log in now
Adding distance and injury prevention is at the heart of this new videos series. This video is about core strengthening for those new to golf fitness.
Hey guys, Damien Taglione here, RST certified instructor, going over the core series.
So first of the core series is the beginner series.
First exercise we're going to get into is a plank hold.
Simple looking, very effective.
It's definitely going to help you engage the abdominal muscles, the glutes, and the hamstrings.
So it's not just for the midsection, it's actually for the shoulders and the entire body done correctly.
So the first one looks like this.
A couple different variations.
Hands are going to be directly underneath the shoulders.
I want you to think about pushing through the floor so my upper back is rounded, not welled in.
I'm also thinking about squeezing my legs really tight, my quads and my hamstrings and my butt.
So I'm super stiff and I want to pull my belly button all the way through my back.
So this is going to be our first plank variation on the hands.
Suggestion here is going to be two to three sets of 60 to 90 seconds.
If the shoulders are working too much here, a degressed version is going to be working your way down to the elbows.
Same exact position.
I'm driving up with the elbows, belly button all the way up through the spine, staying nice and tight.
So if those two options are too difficult, you could always degress down to an easier variation which is going to be on the knees.
So same deal, right?
Posting up nice and tight.
Just want to drop the knees, keep my hips forward and they still have tension in the belly.
My shoulders still getting some work and I am really feeling this in my core.
Okay, the other alternative is down to the elbows.
So I'm starting here in the elbows, on the toes.
This becomes too difficult.
I'm not able to maintain this for 90 seconds.
I'm going to just drop the knees, lift the feet off the floor.
So hips are still forward, belly still squeezed, butt is still squeezed.
I haven't overextended my spine here.
My butt is not up.
I'm pretty rounded and driving through the ground and maintaining a lot of tension through my body on this.
All right guys, second exercise here in the beginner series for the core.
We have a side plank variation here.
So it's more isolated to the obliques on both sides.
Same recommendation for duration of time and repetition.
So we have two to three sets each side with 60 to 90 seconds.
So Mike has the hardest variation here.
He's on his elbow.
He has his hips up as high as you can.
Belly button still squeezed all the way through, and he's still maintaining tension all the way through his legs and his butt and his hamstrings.
A lot of squeeze there.
So yet again, this is a difficult exercise to do even for a beginner series.
The way to digress this is he's going to bend his knees to put them at 90 degrees, just like that.
Push the hips all the way forward.
And we're lifting up so we can see if we lift the shirt up.
Hips are all the way off the ground.
Belly is still tight.
But yet again, the ability to squeeze and pull that belly bin is your investment on your time on this exercise.
Good.
All right guys, on to our third exercise here for the core series, for the beginner series.
This is the creme de la creme as far as body weight isometric holds go.
This is the tougher of the three exercises for the beginning.
The biggest thing that we're looking at here, and I'm not going to hold him here very long because this is difficult, is we're making sure that lower back, that lumbar curve is flat against the floor.
So he's constantly thinking about pushing that belly button all the way through.
The same sort of idea is the first two exercises.
You can come down for a second.
Same idea of the first two exercises is the ability to squeeze and stay tight from the toes all the way through the fingers.
This is one of the best bodyweight exercises you can do.
And it's certainly going to help the golf swing.
So the hardest variation is back up again.
Nice and tight.
That rib cage is pinched down to the top of the hips.
Belly button is pushed through to the floor.
Quads are squeezed, feet are planted.
So if he has enough tension in his legs, I can push the legs down tighter.
And the upper body should rock like so.
All right, relax.
So, a way to digress this, because most people are not ready for this particular exercise is going to be reaching over the head, pulling the knees up to 90 degrees, and then maintaining this tightness.
But still, I can't get my hand underneath that back.
That belly button is pushed through the ground.
Knees are at 90 degrees, so just taking a little bit of pressure off the belly.
So if we want to make it even easier than this, because this is still fairly difficult, what we're going to do is reach the hands forward.
Yep, still maintaining that tightness.
Bottom of the ribs are going to get pinched down to the top of the hips.
Yet again, still fairly difficult here if we're not able to do this one yet.
So we're going to stick one leg out, squeeze that quad, the top of the leg.
Same idea.
So if I push this foot down, that upper body should be engaged and connected at one piece, okay?
Worst case scenario is we go both legs out and still squeezing and staying tight, but the back is flat against the mat.
So two to three sets here, guys.
60 to 90 seconds.
Even 20 to 25 seconds is going to be fine if you can't take it at 30.
But this is my favorite, and I think the most beneficial in regards to just maintaining good core strength and having total strength through the entire body.
Not just the core, but the quadriceps, the upper back, the pecs are all going to get work in this one as well.
Good.
Scott
Craig (Certified RST Instructor)
David
Craig (Certified RST Instructor)
David
Terry
DAMIEN
Deborah
DAMIEN