More power and distance – Strength training the core

By Katherine Roberts
Posted: July 27, 2009

Over the past four weeks we have incorporated strength conditioning exercises for golf. Many of these exercises are complex movements, meaning we include all planes of movement as well as balance. These exercises are challenging and I would like to hear about your progress. Send me your feedback to Katherine@KRFlexFit.com and check out my new book Swing Flaws and Fitness Fixes on my website.
 
This week, we continue with the strength training theme, introducing two exercises for the core abdominals – core crunches on the ball and oblique power twists.
 
Remember to breath deeply, exhaling on the exertion phase of the exercise.
 
Let’s get started!
 

Core crunch on the ball

Begin on the stability ball and roll down on the ball until your lowest rib is touching the ball. Pull your navel towards your spine and “scoop” the lower abdominals inward, towards the ball. Place your hands behind your head, elbows in your peripheral vision.
 
Inhale deeply as you slightly extend your spine, exhale as you “crunch” the upper body towards your knees. Repeat twenty times, rest and repeat three sets.

Core crunch on the ball

 
Oblique rotation with speed
Oblique rotation with speed

Bring the body to the position where the abdominals are in the maximum contraction.
 
Bring the palms together at shoulder height. Inhale as you rotate from your trunk to the left, exhale as you return to the starting position. Repeat to the right side.
 
Repeat ten times in each direction.


 
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    Editor's Note: Katherine Roberts, founder of www.KRFlexFit.com and www.YogaForGolfers.com has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRFlexFit.com

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