Intermediate Core Strength for Golfers
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Ready to advance to greater core strength to improve your golf swing and protect your back? Try out these more challenging exercises!
Alright guys, RST instructor Damian Taglione here for the second series.
This is going to be a little bit more advanced than the beginner.
This is going to be the intermediate series of exercises.
We're going to stick with the same amount of repetitions and time duration for all three exercises.
So it's going to be two to three sets of 60 to 90 seconds.
So just kind of piggybacking on the first exercise that we did with the plank.
So I'm going to have Mike get back down in the plank here on the elbows.
We've added a small box underneath the feet.
So we're going to incorporate a lateral step out.
So we're starting to work on the outside of the glutes as well.
Same idea here.
So it's creating separation from the elbows to the shoulders.
So we're pushing through.
Shoulders want to be up and nice and high.
Belly button is pulled all the way through the back.
Still maintaining that tension through the quads and the glutes.
So squeezing.
So we're just going to add a lateral step with the foot.
So he's going to step out nice and far.
Touching.
And then right back up.
Good.
So we're adding a little bit of balance element to this exercise.
And we're also adding a little bit of extra glute element to this exercise.
So the way I want you to go about this is every two steps is going to be one repetition.
This sort of speed is going to be ideal.
When you're doing these types of exercises with an isometric hold, it's really about your ability to squeeze and stay tight.
So I don't really care about how many steps you're getting out.
I'm really maintaining, We're really worried about you maintaining this tight midline section with that belly button pulled all the way through up to the back.
All right.
Good.
All right, guys.
Second exercise in the intermediate series here is going to be the dead bug.
This is one of my favorite exercises.
But if we reference back to the beginning series of the beginning exercises to that hollow hold, if we haven't mastered the hollow hold yet, then we're certainly not ready for the dead bug exercise.
It's maintaining the same midline tightness where the top of the ribs, I'm sorry, the bottom of the ribs are pinched to the top of the hips.
And we're creating, you know, crushing that distance there.
So maintaining that tightness, lower back is nice and flat.
So he's the shoulders off the ground, knees are bent at 90 degrees.
So we're going to do is kind of work this X sort of system our body has and our bodies aligned.
So he's going to go opposite foot all the way out and opposing hand all the way out.
Nice and controlled.
So as he does this, he's not allowing that lower back to come off the floor.
So he's really trying to fight that tendency for that rib cage to open up and extend that lower back.
We want to maintain that squeeze.
So very slow, controlled.
I'm thinking two to three seconds out, two to three seconds back in for each repetition.
Still keeping the same rep scheme and the time duration on this.
It's going to be two to three sets of 60 to 90 seconds.
Maybe about a minute rest in between sets here, but very slow, very controlled.
And like I said, if you're having problems with this, that lower back is overextending.
Show me an overextended back real quick so they know.
So I can get my hand under there pretty easy.
That's going to be an overextended position.
So if we haven't mastered that hollow hold yet, we're not ready for this exercise.
All right, guys.
Third exercise in the intermediate series here for the abdominal exercises.
Just piggybacking on the last exercise we had here with the dead bugs.
This is going to be a dead bug with a stability ball.
It's just progressing that last move into something a little bit more advanced, a little bit more difficult.
So, yet again, we're kind of picking on this hollow position.
Again, we want that lower back to be flat against the floor, belly button driving all the way down.
Bottom of the ribs pinched to the top of the hips.
So a little bit of hamstring flexibility involved here.
Ideally, we want to kind of keep those legs nice and straight.
So if they're not completely straight, it's not the end of the world.
The biggest thing that we're looking at is that lower back being flat.
So he has his fingertips on there.
Now what we're going to have him do is just alternate the hands and the foot that comes down.
Very slow controlled, but we're working this kind of X that our body is naturally aligned.
Our muscles are aligned in a natural X and this is kind of what this focuses on.
Same deal here.
So as that leg goes down, the hand reaches back.
That lower back stays nice and flat and tight.
We're maintaining the same amount of repetitions.
Two to three sets of 60 to 90 seconds.
So nice slow controlled movements on this one.
Let me see one more.
Extend it out.
Belly tight.
