Why is the Core Important to Golf?

Introduction

The core is the “center of the body” and is a key component for
many activities the body performs. A quick review of the core
region will indicate: 1) there are a vast number of muscles
incorporated in this section of the body and 2) the core is an
integral part of all human movement, including your swing!

Let us first review the first point in terms of what comprises
the core. The core is an anatomical part of the body. The
easiest way to think about the core is in terms of a “section”
of the body. This section of the body is all the muscles from
your hips up to the chest, not just the muscles on the front of
your body, but on the sides, and backside as well. A
generalization will state that the muscles comprising the core
are: the abdominals, lower back, obliques, glutes, hip flexors,
hip extensors, and spinal stabilizers. This is a short list of
muscle groups of the core, and not all the specific muscles in
this region.

This quick review of the anatomical structure of the core
indicates that there are vast number of muscle groups and
muscles incorporated in this section of the body. Keep in mind
that even though we just described many individual muscle groups
and muscles, the entire core region works as a unit to create
movement.

We must realize that human movement is integrated and not
isolated. First, let us describe human movement. Human movement
is a general statement that describes anything you do with your
body. The tasks can be simple movements like getting out of a
chair, walking, or standing. Human movement can also be a
complex movement like swinging a golf club.

We now know what human movement encompasses. We can begin to
understand what we are talking about when we say “integrated.”
To perform either a simple task (standing up) or a complex task
(swinging a golf club), the body functions as a “unit.” If you
swing a golf club, do you just use your arms? The answer is
obviously no! The same can be said when getting up from a chair.
Do you just use your legs? The answer is a little less obvious,
but again the answer is no. In either of the movements describe
above, your body must integrate numerous muscles to perform the
movement. These muscles are utilized to balance and stabilize
the body.

The same idea holds true for the core region of the body.
Bending over to pick up the newspaper, you are not just using
your lower back. Additionally, you are using the abdominal
structure, deep spinal stabilizing muscles, and many others. So
again, the core works as a “unit” to create human movement, as
does the rest of the body.

The Core in Relation to the Golf Swing

At this point, we know that the core functions as a unit and is
comprised of many muscles. The next question is: What exactly
does the core do during human movement?

The core is involved in every movement of the body: 1) It is
responsible for stabilizing the spine, 2) It assists in the
function of balance, and 3) It is responsible in the transfer of
energy from your lower body into the upper body (think of a golf
swing on this one). In addition, the core is the primary rotator
of the body. This is probably giving you a pretty good idea of
the relationship between the core and the golf swing. Keep all
of these ideas about what the core is comprised of and what the
functions of the core are as we move onto the next section.

The Core and the Golf Swing: the Connection

At this time create in your head the picture of a perfect golf
swing. Start at address, go through the back swing, start the
down swing, see the contact, and complete it with the follow
through. Now, what do you see? Key in on what the body is doing
during the different phases of the swing. The body is
essentially creating a swing path through the process of weight
transfer and rotation. These two components allow for the
development and transfer of power (i.e. club head speed) into
the golf club.

The core is important because golf is a rotational sport. The
core is the region of the body that allows the body to rotate.
The core is the area of the body that creates power during
rotational activities. In addition to rotation, the core is the
center point of balance for the body, and the core lends itself
to the ability of weight transfer during the swing.

If golfers are to perform at their optimal levels, they must
possess: 1) the ability to balance, 2) the ability to transfer
weight efficiently, and 3) the ability to create rotational
power. The core section of your body allows for these three
components to occur. Improvement in your swing is contingent
upon the development of this area of your body.

How Does the Core Development Improve your Game?

Core training allows for the development of the required power
parameters and balance capacities for an efficient swing.
Overall, the development of the core allows the golfer greater
balance and the ability to develop more power in their swing.
Combined with a mechanically sound swing, core development will
increase distance off of the tee, accuracy, and consistency
within your game.

Limited core strength, endurance, and power cause restrictions
in balance capabilities, power outputs, and the ability to
repeat a swing. This results in compensations with your swing
resulting in less accuracy and distance on your shots.
Additionally, the increased possibility of injury to your body
occurs.

What Parameters of the Core Do I Develop for Improved Power and
Balance

Golf is a sport that is classified as a functional athletic
activity. A functional athletic activity is any sport requiring
the entire body to be integrated in the performance of the
activity.

What does that mean? Generally speaking, the golf swing utilizes
the entire body from “feet to fingertips” to execute the swing.
In order for a successful swing to occur, the body must maintain
balance throughout the swing and create power to transfer into
the golf club. The majority of golfers have limited balance and
power capacities. This impedes their success on the course.

A golf-specific core program will focus on the areas of the body
(hips, low back, abdominals, and obliques) that are required to
develop the balance and power capacities required for the swing.
Such a program will result in the development of the balance,
stabilization, strength, and power capacities required for an
efficient golf swing. Need additional information on core
training for golf? Go to BioForce.com and you will discover
additional information and products that will improve your golf
gam