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Core Exercises for Golfers

[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.0.6″]Today we a guest post from our friends at Signum Training and Nutrition discussing some of our favorite core exercises for our you golf fanatics here in Kansas City, MO. 

We love this list because it is not just a boring supply of sit-ups and crunches.

We include some exercises that will also strengthen your posterior core (lower and upper back).  

In this post we will give you 10 of our favorite core exercises.

We classify them by difficulty level as well as suggested set and rep schemes

If you feel like you need a bit more 1-on-1 attention, our personal trainers here at RapidFit can help.

To find the full list of core strengthening exercises for golfers click here.

Now, let’s let’s strengthen cores! FORE!

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1) Hanging Knee Raises

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To perform the hanging knee raise start by hanging from a pull up bar. Set your hands shoulder width apart and elbow fully locked out. The knees and hips will start fully extended. To begin, raises your knees so that your quads are parallel to the ground. Lower your legs and feet back down to the start position to complete the repetition.

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  • Difficulty Level: Low
  • Equipment Requirements: Pull up bar
  • Suggested Workout: 3-4 sets of 10-20 reps per set

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2) V-Ups

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The V-up is an advanced core exercise for golfers. that require no equipment. These are harder than they look and requires a lot of core stability, similar to your golf swing. Start by lying on the floor in a hollow body position. Reach your arms over your head and your legs straight out. Keeping your feet and knees together in a locked out position, try to bring your feet and hands together. You want to feel like you are being folded in half.

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  • Difficulty Level: High
  • Equipment Requirements: None
  • Suggested Workout: 2-4 sets of 10-15 reps each

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3) Pallof Presses

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The pallof press is about resisting the force the band will put on your core. For the palloff press, you will need a resistance band anchored around an object/structure in your house or gym at stomach height. Grab the band with your hand that is closest to the anchoring point while the other hand overlaps. Your stance will be set so that the feet are shoulder width apart. Brace the core and press out. Hold for a 1 secound count and exhale as you press out.

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  • Difficulty Level: Low
  • Equipment Requirements: Stable structure & a band.
  • Suggested Workout: 3-5 sets of 15-20 reps each.

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4) Dumbbell Serratus Crunch

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The dumbbell (DB) serratus crunch will begin by lying on the floor with knees bent. Grasp and hold a set of dumbbells overhead with arms locked out. Your abs will stay engaged as you perform a crunch/situp. Focus on keeping the dumbbells above your torso.

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  • Difficulty Level: Low
  • Equipment Requirements: Stable structure and a band
  • Suggested Workout: 3-5 sets of 15-25 reps per side

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5) Landmine Rotations

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Similar to your golf swing, this is a core strengthening exercises for golf that has a rotational component to it. Wedge a barbell into a stable corner. Use a plyo box to make sure it is secure. As you perform these you want to make sure you are keeping the barbell in front of your chest and rotating from side to side using only your core. The abs stay engaged the entire time as if someone is going to punch you in the stomach. You can pivot the feet in this one. Landmine rotations are a dynamic movement much like the golf swing.

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  • Difficulty Level: Low
  • Equipment Requirements: Barbell and weights
  • Suggested Workout: 2-4 sets of 10-20 rotations per side

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6) Weighted Side Bends

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These work the oblique muscles that you use in the golf swing but in a different manner. Grab a dumbbell or kettlebell and set up by getting into a shoulder width stance with your feet. Engage your core. Try to keep strict form and focus on bending at the side. Hold at the contraction of the repetition for a 1-2 second count. These tend to be performed at a higher volume of reps.

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  • Difficulty Level: Low
  • Equipment Requirements: Dumbbells or Kettlebells
  • Suggested Workout: 3-4 sets of 15-25 reps per side

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7) Sumo Deadlifts

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The sumo deadlift is a varition of the conventional deadlift where your hands will be inside your feet and your legs will be set wide. Stance width will vary depending on your anatomy but use a stance that allows you to keep your shins perpendicular to the floor.  As with any deadlift, keep the back flat and your shoulders directly over the barbell. The lats should be engaged so feel as if you are squeezing a golf ball underneath each of your armpits. Your chest will be set higher than a conventional deadlift at the start but perform similar to a conventional deadlift with the hips and shoulders rising at the same rate until you reach full lockout at the top.

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  • Difficulty Level: Medium
  • Equipment Requirements: Barbell and weights
  • Suggested Workout: 3-5 sets of 10-15 reps per set.

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8) Banded Deadlifts

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This is a very advanced version of the deadlift because we are using accommodative resistance to provide a different stimulus at the top of the repetition. We love this one because it is a core strengthening exercises for golfers that has the added benefit of developing explosiveness in the hips and glutes. Begin by draping the band evenly spaced over the bar. You can use a mixed or overhand grip. Set your feet about hip width apart, over the band. Activate your core and keep a nice flat lumbar curve. Then perform similar to a conventional deadlift.

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  • Difficulty Level: High
  • Equipment Requirements: Barbell, weights and a band
  • Suggested Workout: 3-5 sets of 5-10 reps per set

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9) Barbell Goodmornings

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The barbell good morning strengthens the core muscles of the lower back, and hamstrings. To perform these, start by standing with the barbell on your traps in a traditional back rack position. Keep a slight flex at the hips and knees. As with most of our movement, maintain a flat back throughout. Begin by hinging at the hips and lower your chest to the floor. The degree to which your chest drops depends on flexibility and lumbar stability. Only go as low as you can while maintaining a flat back. Return to the start position and focus on squeezing your glutes at the top of each repetition.

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  • Difficulty Level: Medium
  • Equipment Requirements: A barbell and weights
  • Suggested Workout: 2-4 sets of 10-15 reps per set.

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10) Banded Goodmornings

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The banded good morning is another version of the above movement. It will also work the muscles in the lower back, hamstrings and glutes. This is a great warm up or finishing piece in your strength training for the links. Start with a light to medium thickness band. Set up so that your feet are set shoulder width apart. Carefully place the band over your head. Maintain a neutral spine throughout the movement and begin by hinging at the hips. Focus on moving your hips back and chest to the floor. The knees will bend in this movement but ever so slightly.

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  • Difficulty Level: Low
  • Equipment Requirements: A band
  • Suggested Workout: 2-3 sets of 20-30 reps per set.

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