Why is the Core Important to Golf?
Sean Cochran
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
About the author: Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly with 2004 Masters Champion Phil Mickelson. He has made many of his golf tips, golf instruction and golf swing improvement techniques available to amateur golfers on the website www.bioforcegolf.com. Check out his manual and DVD, Your Body & Your Swing, on BioForceGolf.com
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