The Core Exercises You Really Need (Part 1)

You have to move in all three planes of motion in order to perform a golf swing, so it make sense to train your core in all three planes. Golf Digest fitness advisor Ben Shear revamps your core workouts with a series of new exercises that are tailored to golfers' needs.

Released on 6/24/2016

Transcript

00:00
(dramatic music)
00:17
Hey.
00:18
I'm Ben Shear here for Fitness Fridays
00:20
with my man Ryan, and Joe.
00:21
We're here at Athletic Edge in Ben Shear Golf,
00:23
and today we're talking about core stability.
00:26
Typically we see people doing things like planks,
00:28
and crunches.
00:29
Those are great exercises if you
00:30
want to be working on the sagittal plane,
00:32
or meaning front to back.
00:34
But, in golf, we need that, but we also need
00:35
side to side, or the frontal plane,
00:37
and we need going around, or rotation,
00:40
or we call the transverse plane.
00:42
So we're going to take you through
00:42
a little progression here where we give you
00:44
an exercise for each of those three planes of motion.
00:46
So, I've got Ryan here.
00:48
He's in his half-kneeling position.
00:50
He's got his open leg side to Joe.
00:52
He's going to grab the band with his
00:54
outside hand first.
00:55
He's going to press his arm straight out in front of him,
00:58
and from here that band is trying to
00:59
pull him towards Joe, right?
01:01
So, if Ryan stopped bracing,
01:02
it would allow him to turn this way.
01:04
His goal is to not allow the band to do it.
01:07
This is anti-rotation.
01:08
A great stability exercise.
01:10
He's going to take some big breaths,
01:12
and he's going to do this for five to 10
01:14
good breaths without moving at all.
01:16
So, this is working in our transverse plane,
01:18
or through rotation.
01:20
Nest, what I'm going to do is that frontal plane,
01:21
or the side-bending, side to side motion.
01:23
I'm going to have those, bringing those arms
01:25
directly up overhead.
01:26
So, in this example, obviously that band
01:28
is pulling Ryan into side-bending.
01:30
He is resisting side-bending,
01:32
firing up the core muscles on the side this time,
01:35
versus the rotators, and trying to maintain
01:37
his hands directly over his head.
01:40
So, the last plane of motion we need to work on
01:42
is in through extension or rotation.
01:44
So, I'm going to have Ryan turn towards me.
01:47
Again he's going to stay in his half-kneel position,
01:49
and this time he's going to press his arms
01:51
straight up overhead,
01:52
and what he's resisting in this example is that
01:55
this band is trying to hyper-extend him,
01:57
or extend him back.
01:58
Show me hyperextension.
02:00
Doing this.
02:01
So he's going here,
02:02
but he's not crunched forward.
02:03
You don't see him crunch.
02:04
Show me where crunching would look like.
02:06
He's actually trying to stay
02:07
as perfectly vertical as he can.
02:08
So, we want to do all of these exercises in both directions.
02:12
This is a great way to build some core stability,
02:15
core strength, hit the ball further,
02:17
and prevent injuries.
More from golfdigest.com
Equipment The Complete Hot List
Equipment The Complete Hot List
Golf Culture Most Annoying Golfers
Golf Culture Most Annoying Golfers
Instruction How To Do Everything
Instruction How To Do Everything
News & Tours Blog: Stay In The Loop
News & Tours Blog: Stay In The Loop
Ranking 100 Greatest Courses
Ranking 100 Greatest Courses
Cover Story Paulina Gretzky
Cover Story Paulina Gretzky