Fit for Play
Killer Core
Three core exercises to improve strength, flexibility
and endurance on and off the course
by DAVE POND with JOHN HAFERA, Titleist
Performance Institute-certified instructor
STEP CHANGE OF DIRECTION
SKIPPING
FIND NEUTRAL
T h i s o n e ’s p re t t y s i m ple—move along lightly,
stepping from one foot to
the other with a hop or
bounce. Yes, we know you
probably learned to skip as
a child, but skipping also
helps reinforce sequencing of movement, as well
as the separation of your
upper and lower body—
two key aspects of a solid
golf swing. It’s also a great
way to warm up your body
before moving on to the
incredibly dynamic movements involved in swinging
a club.
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“This is a great drill for enforcing the dynamic
separation of the upper and lower body,” Hafera said.
“It’s fun, but it works—many PGA Tour players practice
this on the range to rehearse correct weight shift and
sequencing.”
Grab your 7-iron and assume a golf stance. Place
both feet together and point the club toward your
target. Begin your takeaway from this position. As soon
as the club passes your legs (during your backswing),
step toward the target and complete your swing as you
normally would.
“Every swing you take requires a full range of motion
during the transition from backswing to downswing,”
he said. “So, you need to isolate the anterior (front) and
posterior (back) pelvic tilt.”
Assume a golf stance, and focus on your belt
buckle. Then—using just your core muscles—move
your body forward to tilt your belt buckle as far away
from you as possible. To complete the exercise, move
backward so that the buckle tilts back toward your
belly button. Be sure to complete the range of motion
without moving your upper back or knees.
John Hafera is a TPI Level 3 Golf Fitness Instructor, a
past Middle Atlantic PGA board member and Central
Chapter president. He specializes in teaching, 3-D
motion capture, physical assessments, and improving
overall wellness and golf performance.
vsga.org
ILLUSTRATIONS BY ARTHUR MOUNT
Y
our body’s core is made up of more than abs of steel (or your
lack of them). It’s actually comprised of a complex system
of muscles that provides strength, stability, endurance,
flexibility and functional assistance to virtually every single
movement you make—on and off the course.
So, even if you already have a six-pack, said 30-year PGA teaching professional and biomechanics expert John Hafera, it’ll do nothing to improve
your golf game unless you’re utilizing other key partner muscle groups, too.
“Think about how a stone and a slingshot work together,” Hafera said. “In
order for you to stretch the band back and propel the stone forward, the band
must be connected to a strong, stable frame. When you swing a golf club,
your core becomes your frame—actively providing stability and resistance
throughout every dynamic movement needed for you to hit the ball with
strength and efficiency.”
However, you can’t forget about the slingshot’s band, either. It needs to
stretch and flex based on whatever forces are applied to it.
“Strength and flexibility are directly linked in creating movement,” Hafera
said. “While glute and ab strength are both important, your ability to activate
those muscles during the golf swing is even more important.
“Swings like Adam Scott’s or Rickie Fowler’s aren’t just strong, they’re
also flexible. That’s why those golfers look so incredibly powerful in their
movements.”
If you’re going to enjoy proper swing mechanics, stability and mobility
are required. Here are a few of Hafera’s favorite warm-ups, exercises that
we hope will help you create and maintain a killer core.