The Absolute Best Way to Strengthen Your Core for the Golf Swing

Different types of core exercises exist. Many of you are probably familiar with an exercise such as the sit-up, which is a great exercise that can be utilized to train the core. If you have read any of our other articles, you are well aware of what the word core means, and its relation to the golf swing.

Let us do a quick review for your benefit, and introduce the types of core exercises to perform for your golf swing.

The core is an anatomical region of the body. It can generally be defined as the part of your body between the hips and chest. It in encompasses many muscles groups on the front, side, and backside of the body. In general the core consists of the muscles that make up your; abdominals, lower back, obliques, and hips.

The core region is important to the golf swing for many reasons. The core is essentially called the “engine” of the body. It is the area that “drives” the body for most any human movement, including your golf swing. It is primarily responsible for the capacities of: balance, stability, and power development within the body. For these capacities to occur efficiently it is necessary to train the core for improved performances.

Core Training Concepts

Many of us correlate core training to only the abdominal section of the body. In order to develop the core correctly for the golf swing, we must train all areas of the core equally. This means to address the obliques, hips, and lower back with the same number of exercises and repetitions as you do for the commonly trained abdominal region.

A quick note from experience: More times than none, the majority of individuals have what are termed “imbalances” in the core region. This statement means that certain muscles or muscle groups are weaker than others. The key for optimal performance in golf is to have a balanced core when it comes to the strength, endurance, and power levels in the muscles within this area of the body.

Keeping this thought in mind, many times the lower back region is “weaker” than the abdominals (imbalanced core or not balance core as we like to say). If this is the case, additional attention/exercises are needed for the lower back, to bring it “up to speed“ so to speak, in level with the abdominals.

Moving forward, knowing that we must train the entire core and create balance between all the muscles. It is time to discuss what type of exercises to utilize in training the core region. To develop the core region for golf you will want to perform exercises in the following categories: stability (balance), strength, endurance, and power.

All four of these categories are necessary for an optimal swing. Leaving one of the categories listed above out of your training program is like building a boat with a hole in it. It won’t work!

Let us define the differing training categories of a “golf specific core program” to help you better understand the purpose behind each category. The categories of core training are incorporated in golf training are:

  • Stability (balance) training,
  • Strength training,
  • Endurance training, and
  • Power training.

Stabilization exercises are exercises that develop the balance capabilities of the body. A large portion of your balance capability is directly related to the core region of the body. We know that if you are unable to maintain your balance throughout the golf swing.

The efficiency of the swing, contact with the ball, and club head speed, will be compromised. For example, when you swing your driver and are not able to maintain that perfect “finished position”, the problem may be related to you ability to balance.

Balance training develops the integration of your neural and muscular systems. Improvement in the functioning of these two systems of the body and integration of these two systems will result in a better swing. Follow the logic and it will all make sense. If you improve the ability of your body to balance, then the ability to maintain balance within your golf swing will become easier. Implementation of exercises into your core program that improve your balance (stabilization) capacities then a direct transfer into your golf swing will result.

The golf swing requires that certain body parts remain in a stable position, while other body parts are moving. These actions occur simultaneously. To perform a powerful golf swing, the body must have the capacities to perform this action.

In order to perform the above activity it is required to develop the strength parameters of the core. If you have a weak core then the ability to maintain a posture, keep a posture, and perform this over a period of time will be compromised. To repeat, the core region of the body is involved in the stabilization process of the body. To improve this capacity, we must train the body to be more efficient at stabilizing itself during the golf swing.

Strength exercises develop and improve this capacity within your body for the purpose of improving your golf swing.

The golf swing is a repetitive movement performed by the body. You are doing the same activity over and over. An efficient golf swing and good scores require that you perform the same swing on the 18th hole as you do on the 1st hole. If you are unable to repeat your swing mechanics of your swing will suffer, as will your scores.

To eliminate this situation it is necessary to develop the endurance capacities of the core region. Endurance exercises allow the body to perform the same activity over and over without getting fatigued. As a result of the golf swing being a repetitive athletic movement, endurance training will enhance the ability to maintain your optimal swing mechanics over an extended period of time.

Power Exercises are geared towards improving the power outputs of the body. The core region of the body is directly related to torque development in the golf swing. Power can also be defined as torque (rotational power) when discussing the golf swing. In order to create high amounts of club head, it is required of the body to create large amounts of torque.

Creating greater power in the golf swing is the result of inputting power exercises into a comprehensive core training program.


In this article we have describe the core and how to train the core specifically for the improvement of your golf game. A few points to keep in mind from this article:

1) The core is a region of the body that includes all muscles from your hips to your chest,

2) You must develop the capacities of stability, strength, endurance, and power within the core for a benefit in your game, and

3) The development of the core must be balanced in terms of all muscles involved, and in all the training components (equal amounts of stability, strength, endurance, and power) within the core.

Strengthening Your Golf Swing Muscles Will Greatly Improve Your Golf Game

Golf swing muscles? Is there such a thing? You didn’t think they were important or existed did you? But I’m sure when you’ve gone home after a round of golf with a sore back you were reminded very quickly, you do in fact have golf swing muscles.

Having been a certified conditioning professional for over 20 years and the last 10 with golfers exclusively…I can tell you with one hundred percent confidence there is definitely a muscular component to the golf swing. And if the muscles have not been trained to work in a specific sequence, with minimal tension and maximum power, the expected results will not be achieved.

What are the important muscles involved in the golf swing? There isn’t one or two of them. The body moves sequentially throughout the golf swing. But through research and years of training, I can say without a doubt that the muscles of your core are the most important. Followed by the hamstrings and glutes.

The rest of the muscle groups are supportive to the golf swing, which doesn’t mean they are any less important, just not as critical to improving power and consistency.

Let’s briefly break down your main golf swing muscles and their role in the golf swing.

Shoulders: Support the golf at the top of the swing and also add clubhead speed as an extension of the core.

Upper Back: Maintenance of spine angle for ease of turning on backswing and follow through.

Lower Back: Critical in maintaining of golf posture during the swing and even putting.

Glutes: Helps maintain flex in hips and also athletic, “golf squat” position for a powerful swing base.

Quadriceps: Allows for ease of maintaining consistent knee flex and golf posture for a repeatable swing.

Hamstrings: The KEY muscle group in producing an effective, optimal and repeatable golf posture for eighteen holes.

Core: The engine to the golf swing. Produces maximum power from the pivot. Stored energy from the torque created on the backswing, to unleash into impact.

This is a very brief overview of your golf swing muscles. As you can see, if these muscles don’t have a higher level of both strength and flexibility, they will not allow you to achieve your true golf potential.

Hopefully you will be motivated to look into a golf conditioning program to strengthen these golf swing muscles.

Preparation In Teeing Up The Golf Ball For The Big One

I know a lot of us golfers have headed up the main drive to the golf course, in anticipation of hitting the big golf ball off the tee. There are four main procedures that we all seem to overlook at times. Hitting the big one, or launching it off the tee has four important steps to consider before we let the golf ball fly.

Tee it up! Why would golfers risk taking a divot with a driver? The risk reward is far greater if you have the ball sitting slightly off the grass. Sure you will get a lower trajectory ball flight, but the chances of taking some grass with it are greater. When you have just air between the clubface and the golf ball, the club head speed will be far faster than having grass in between. Tee it up and let it fly?

Alignment on the tee box is very important. I know a lot of golfers have been fooled, including myself by the layout and design of the tee box. The architect purposely designed the golf course in such a way, that you have to think before you act.

Nothing more discouraging, than launching the big one off the tee in the wrong direction, sometimes you will find the tee box facing southwest, and the fairway is heading southeast. To avoid this directional hazard, one must stand behind the golf ball and look down the fairway, and not down the tee box. Another foolproof method would be to address the ball with the club head behind the golf ball looking down the fairway and stepping into position. Once your aiming in the right direction, go ahead and launch it off the tee box!

I would like to think the third important procedure, would be to plant your feet. I don’t know how many times we have stepped into the ball and only to find out that our footing has gave away below us, especially on early mornings because of the dew on the grass or wet weather conditions.

Have you ever seen a golfer waggle at address? It may seem like a long ritual, but it works. Planting your feet will keep the upper portion of the body steady for a good liftoff.

The other important procedure, is keeping your head still. Have you ever watched Jack tilt his head up slightly and steering directly behind the ball, before liftoff? His head is locked into position. I’ve personally have tried lifting my head slightly. I find by doing so, it leaves a little more room for shoulders to turn freely through the upper coil of the body.

Keeping your head steady is the key indicator as to where the clubface has to return for impact. In having a steady head will avoid a lot of guessing as to where the ball is at impact. Lock your upper portion of the body in place by starting with a steady head and let her go!

With the ball teed up, right direction, a steady head and feet planted, the golf muscle memory will take care of the rest.

Golf Swing Training The Right Way

Golf swing training is a critical area in the improvement of any golfer’s game. Yet not all golf swing training programs are the same. The truth of the matter is that there are some that are better and more effective than others.

In this article, I will examine the aspects that make for a good golf swing training program.

Before you even set foot on the course for a golf swing training session, it is important that you prepare your body physically and especially the muscles in your body that you will need to use in your golf swing.

A good golf swing exercise training program must include stretch exercises. Golf-specific stretch exercises are very powerful and extremely effective in improving the golf swing.

The amazing fact is that you do not need to be in the gym or away from your work station to carry out golf swing stretch training exercises. There are many stretch exercises that can be carried out in a spare moment in your office, throughout the day.

A good golf swing training exercise program will also involve weight training using dumbbells. The idea here is not to build bigger muscles but to strengthen your golf swing muscles.


Golf exercise experts will be able to give you the dumbbell exercises that will build your strength without giving you bulging muscles.

This is one of the reasons why these exercise programs using dumbbells have been embraced by lady golfers and even very young junior teenage golfers.

Your golf swing exercise training program can move to the course where you can make full use of golf exercise products like the weighted club.

Here you will be further enhancing and conditioning your golf muscles even as you practice the correct technique golf swing.

By the time your golf swing training program reaches the course and hitting actual golf balls, you will tend to find that your drives will be longer and you will also be more confident with yourself.

The right golf swing training can make a huge difference in your golf game.

Golf Exercise Benefits – Improve Your Golf With Fitness Training

There are many benefits to exercising for golf. Golfers have struggled for years with their games and have become very frustrated. I can’t tell you how many times I play with golfers who are about to quit the game. To explain golf exercise benefits to a golfer takes a little convincing, but in a short amount of time they become believers.

There are so many I can’t possible list them all in this article, but you will be motivated to take this approach.

Some of the main golf exercise benefits are; improved power for longer drives; dramatically improved stability for better consistency; a body that moves freer, removing tension from the swing; more energy for 18 holes; elimination of injuries; weight loss; improved concentration due to a reduction in fatigue; I could go on-and-on.

Improved Power For Longer Drives

If your body is weak and inflexible you will not be able to achieve optimal swing mechanics. Such things as a full shoulder turn, with minimal hip rotation; creating and retaining torque (energy) in your core for maximum clubhead speed; proper sequence of motion with muscles firing at the appropriate time; being able to swing just a little harder on long par 5’s and still be in control.


Removing Tension From The Swing

When you improve your flexibility (range of motion specific to your golf swing) you are able to make a full backswing with no tension in the supporting muscles of the swing. Like the shoulders, lower back, upper back (lats), and even the wrists. It is known in most athletics that less tension equals more power.

More Energy For 18 Holes

One of the biggest culprits of back nine blow-ups is loss of energy resulting in poor mental confidence and swing mechanics. I see this one all the time when I play…golfers who are out of shape and lack appropriate fuel intake and maintenance. Having energy for 18 holes builds tremendous confidence and a higher level of play.

Elimination Of Injuries

Golf injuries are prevalent among all amateur golfers, especially senior golfers. The golf swing is a damaging movement on the human body. Swinging a club between 80-100 mph in less than a second can be traumatic. Golfers who don’t have an adequate level of golf strength and flexibility are susceptible to injury every time they swing the club.

The lower back usually takes the brunt of the stress and strain. Then hips, knees, shoulders and even wrists. A stronger, more flexible golfer will avoid injuries indefinitely.

Weight Loss

I have worked with over 10,000 golfers via my online golf performance website and they all fill out an initial golf fitness profile. Since I review every one of them personally, I see how many of them have weight loss of 10-30 pounds as a goal. There are more overweight golfers on the course than fit ones. This is because golfers have not come to the conclusion the fitness plays a critical role in golf performance.

Exercising will not only improve lean muscle, but melt fat away. To not only improve their golf, but lose weight is icing on the cake for any golfer.

Improved Concentration

How many times have you had a good score going into the back nine only to have a couple of blow-up holes that ruined your score? It happens all the time. Why? Because your body fatigues and your brain doesn’t maintain a high enough level of concentration. The result is poor club selection; swing mechanics and diminishing confidence. A fitter golfer will always have the edge over an out-of-shape one. When the round progresses and tension creeps in they will prevail every time.

The above are only a few golf exercise benefits…but enough to hopefully convince you that it’s worth looking into. The golf swing is now being viewed as a very athletic movement, like baseball, tennis, etc…and should be approached from a conditioning emphasis. I hope you now realize the return on investment from these golf exercise benefits.