Core Components

Boost your power, get more distance, and save your back with these 3 core exercises

By Anthony J. Yeung, CSCS

For a golfer, the core is the most important muscle group in your body –if you want to crush your drives, you need to train your core to be strong, stable, and powerful. That will help you rotate faster throughout the swing, and thus, hit for more distance. But when you target your mid-section at the gym, are you choosing the right exercises?

Here’s a secret: sit-ups are out. They’re ineffective and actually bad for your back — all that crunching, twisting, and bending puts stress on the discs in your spine and could cause a serious injury.

Instead, we need to train for stability. Try these three exercises to build a strong core, improve your distance, and protect your lower back.

1. Anti-Rotational Press with Overhead Reach

This exercise forces the core to resist rotation and bending. Although it seems counterintuitive, teaching your core how to resist twisting will make it stronger and help you hit the ball further.

While kneeling, bring a cable handle to your chest. Push and lock out your arms in front of you, making sure to squeeze your core. Then, raise your outstretched hands directly over your head. Reverse the steps and bring the cable handle back to your chest. That’s one repetition. Do this 10 times, and repeat facing the other direction.

Notice that throughout the exercise, your spine says in its natural position with no twisting or flexing.

2. Cable Lifts

This exercise activates your core in a diagonal pattern, which is specific to the golf swing. Set your cable machine to the lowest height and attach a cable rope or Cook Bar. Pull and lift the cable across your body in a 45-degree angle, making sure not to twist your body or lean to the side. Then, punch the arm closest to the machine above your head. Keep both arms locked at the finish.

Stay tall throughout and keep your core tight. That’s one repetition. Do this 10 times, and repeat facing the other direction.

3. Cable Woodchop

This builds a powerful core that translates to faster swing speeds. It’ll also teach you how to properly engage your mid-section while turning, which will reduce strain on your lower back.

Set the cable machine to chest-height. While standing in a split-stance, turn your shoulders and hips at the same time, while keeping your arms straight throughout. Make sure to keep the cable handle in front of your chest while turning.

The biggest mistake is to keep your feet stationary — this puts a dangerous amount of torque on your low back. Instead, spin your feet and twist your hips so that your lower spine stays stable.

Want specific advice?

I do offer 1-on-1 consultation calls. Email me at anthony.j.yeung@gmail.com

Before the call, I want you to think about exactly what you want to achieve. (That’s always the hardest part.) Many stay at the surface level: “Oh, I just want to get into shape.”

But what does that mean?

And more importantly — how will you know when you get there?

If you don’t know where you’re going, any road can take you there.

And with all the misinformation out there, you can’t afford to waste time and spin your wheels. Lets dig deep, and I’ll be able to help you.

Cheers!