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10 of the Best (Non-boring) Core Strengthening Exercises for Golfers

Today we a guest post from our friends at Signum Golf discussing some of our favorite core exercises for our golf fanatics here at 13 Stripes.

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 movements for your midline.

We classify them by difficulty level and give you some suggested set and rep schemes.

If you feel like you need a bit more 1-on-1 attention, our personal trainers here at 13 Stripes can help.

Now, let’s strengthen those cores! FORE!

Hanging Knee Raises

Hanging Knee Raise
Click the Image Above for a Tutorial

Let’s start off with some anterior core exercises to help your golf game. 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.

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

V-Ups

V Up
Click the Image Above for a Tutorial

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.

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

Dumbbell Serratus Crunch

DB Serratus Crunch
Click the Image Above for a Tutorial

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.

  • Difficulty Level: Low
  • Equipment Requirements: A pair of dumbbells
  • Suggested Workout: 3-5 sets of 15-25 reps per side

Landmine Rotations

Landmine Rotation
Click the Image Above for a Tutorial

Similar to your golf swing, this is a core strengthening exercise 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.

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

Weighted Side Bends

Click the Image Above for a Tutorial

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.

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

Sumo Deadlifts

sumo Deadlift exercises for strengthening your glutes in the golf swing
Click the Image Above for a Tutorial

The sumo deadlift is great for building the core back muscles in your golf swing. It is a variation 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 similarly to a conventional deadlift with the hips and shoulders rising at the same rate until you reach full lockout at the top.

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

Banded Deadlifts

Banded DL
Click the Image Above for a Tutorial

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 exercise 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.

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

Barbell Good Mornings

Barbell Goodmornings
Click the Image Above for a Tutorial

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.

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

Banded Good Mornings

banded goodmorning
Click the Image Above for a Tutorial

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 movement for your glutes before playing golf. 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.

  • Difficulty Level: Low
  • Equipment Requirements: A band
  • Suggested Workout: 2-# sets of 15-25 reps per set.

Well, there you have it! If you need more help with your fitness for the course, one of our personal training or online training programs may be a great fit.

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