Three More (Exercises) for the Core

Golf Digest fitness advisor Ben Shear demonstrates three more exercises that will help improve your core workout as well as train your midsection for better golf. These new exercises are intended to be part of a progression starting with last week's moves.

Released on 7/1/2016

Transcript

00:00
(rap music)
00:16
Ben Shear here for Fitness Fridays
00:19
I got Joe and Ryan joining me
00:20
here at Athletic Edge.
00:22
And, this is part two
00:23
of our multi-planer core series.
00:25
Last week, we showed you
00:26
doing a whole bunch of exercises
00:28
in the half-kneel position,
00:29
so this week,
00:30
we're going to progress that,
00:31
We're going to bring you up to standing.
00:32
So, I'm going to have Joe here,
00:33
take a stance with about
00:35
the same width as he would
00:36
within his golf stance.
00:38
So from here, the first
00:39
things he's going to do is
00:40
press his arms right out in front of him.
00:41
He's holding his band with
00:42
his outside hand first,
00:43
and then wrapping the one
00:45
other one over.
00:45
Ryan's over there holding it.
00:46
You could tie this off
00:48
to a piece of exercise equipment,
00:49
or whatever you need to do.
00:50
And, this band is
00:51
trying to pull Joe into rotation.
00:53
Joe is trying not to let it,
00:55
he's trying to keep his
00:56
hands dead-centered in front of his chest,
00:57
and not allowed to do it.
00:58
This is an anti-rotation exercise.
01:01
This is a core stability
01:03
through the transverse plane.
01:04
The next exercise that
01:05
I'm going to have Joe do,
01:06
is lift his arms straight up overhead.
01:07
And from there,
01:08
Joe is resisting side bend,
01:10
so show them what side bend would look like.
01:13
There right, so
01:14
he's trying to keep it straight
01:14
where his hands are directly over his head.
01:16
Once again, he's not leaning towards me.
01:18
He's trying to stay perfectly vertical
01:20
the whole entire time.
01:22
He wants to take big, deep breaths
01:23
during all of these exercises,
01:24
five to 10 breaths before he
01:26
changes into the next exercise,
01:27
and then the last one he's going to do,
01:29
so we got anti-side bend and anti-rotation.
01:31
The last one to do is anti-extension.
01:33
Here, he's going to bend
01:34
his knees a little bit.
01:35
He's going to keep his arms
01:36
directly over his head.
01:37
He's not again letting him
01:38
get hyper-extended, show hyper-extension.
01:40
Right, and he's not exaggerating,
01:42
and he's not flexing.
01:43
He's keeping his arms directly over his head.
01:45
He's taking big breaths,
01:47
and this is a great way
01:48
to get all three planes.
01:49
We've got sagittal plane, transverse plane,
01:51
and frontal plane stability, and strength.
01:55
Great way to increase your distance
01:56
and reduce your risk of injury.
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