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Core Training: Are We Missing Something Here?

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The majority of core work is performed either horizontally (prone and supine), sitting or kneeling. After speaking with some people much smarter than me, namely Mark Bull (UK based Bio Mechanist), I have been wondering whether we are missing a key opportunity to get some really important work done by not performing more core exercises in a standing position.

I mentioned in a previous GolfWRX article that I think we in the golf fitness world should resist the temptation of grabbing the low-hanging fruit of loaded rotational training before taking care of the fundamentals of quality movement and strength in the sagittal and frontal planes (front to back and side to side). So I’m not advocating throwing out the fundamental exercises that make up a solid training program, more so, I’m searching for opportunities in the supplementary exercises where we can train the core in a manner that has more effective transfer to our golf swing.

After reading an article by Mark Bull, and being very fortunate to be able to catch up in person for a chat, he got me thinking about the way I program core training especially. In the article, Bull talked about some analysis work he did on a long-drive champion that caused him to question to the X-Factor Stretch Theory of hitting the long ball. 

“The interaction between the pelvis and thorax has been researched for years, and for many, it is seen as having a significant influence on driving distance,” Bull said. “However, on recently testing a world long drive champion, the values he returned started to question my own understanding and value of this interaction. For years, we have been led to believe that high levels of stretch at the start of downswing between the pelvis/thorax is required to help generate maximum club head speed. However, the long-drive champion failed to produce more than 1 degree for any shot during the test. However, what was of great interest was the levels of separation/stretch achieved across other segments. Let’s define separation/stretch as elastic recoil; the levels of elastic recoil that he produced across the lead scapula/shoulder/ribcage were staggeringly high. The amount of stretch, the speed of the stretch and the rate of recoil were huge. Therefore, perhaps the interaction between thorax and arm is of more value than pelvis/thorax?”

Lead Arm Stretch

“Typically, long hitters exhibit a reduction in the angle between the lead arm and thorax (ribcage) in transition towards impact” Bull said. 

This is a really interesting thought, and it contradicts the traditional wisdom that more X Factor Stretch equals more club head speed. In fact, Bull had previously tested another elite player who had the one of the largest X-Factor Stretches of anyone he had seen, yet one of the lowest club head speeds. Given his findings, Bull suggested that training could be adapted to include more focus on elastic recoil for the whole body, as opposed to focusing solely on the the pelvis and thorax.

As is my tendency when listening to very bright people, I took this info and sought to simplify it down to my level of understanding, then apply to a relevant practical setting (the gym). I started to experiment with a Stroops Shorty Stick and a resistance band tied to one end, in my opinion this gives you the biggest bang for your buck in terms of stability challenge. Whilst not quite as effective, you can use any kind of stretchy band or cable machines with a handle.

Stick Core - Equip

Stroops Shorty Stick with resistance band attached

I am going to show you a selection of the exercises that I have been using that I feel tick the boxes of quality connection to the ground, pelvic stability, spinal stability and scapula stability under rotational load to work on this “all-body elastic recoil” that Bull was talking about. Importantly, I feel that these exercises give an appropriate swing-specific stimulus, while avoiding the potential detrimental impact on sequencing/motor patterns that can occur by simply loading an imitated golf swing.

My advice is to try including these exercises at the end of your workout, after you have completed your strength work, in place of your usual core work. This will ensure you are both warmed up and not at risk of tiring out your core before doing exercises that require you to use your core to perform the movement safely (back squats, for example).

As always, gain consent from your relevant medical professional first and be careful to start with a light resistance band or cable load and work your way up gradually. Two-to-three sets of 6-8 repetitions on each side using a slow tempo is ideal to start. Work up to faster speeds and heavier loads once confident with the technique. You should feel these exercises working predominantly your glutes/hip complex, core and shoulders/arms, as well as challenging your ability to maintain solid connection with the ground. If you are feeling more strain in your lower back and less in the targeted areas stop immediately and seek out the advice of a good fitness professional.

Stick/Band Press: Neutral Stance

Stick 5

Positioning: Upright stance, core and glutes engaged.

Form: Press stick out in front of body, fight the resistance pulling you to the left. Keep scapulae (shoulder blades) and shoulders as stable as possible. Hold for 2 seconds, return to start position and repeat. Perform equal reps on both sides.

Stick/Band Pallof Press

Stick 4

Positioning: Upright split stance, core and glutes engaged, facing at 90 degrees to band/cable anchor point.

Form: Press the stick/band out in front of the chest, fight the resistance pulling you to the left. Keep scapulae, shoulders and torso as stable as possible. Hold for 2 seconds, return to start position and repeat. Perform equal reps on both sides.

Stick/Band Turn: Split Stance

stick 2

Positioning: Upright split stance, core and glutes engaged, torso rotated 90 degrees to band/cable anchor point.

Form: Rotate to right until chest and shoulders are facing forward, fight the resistance pulling you to the left. Keep scapulae and shoulders as stable as possible. Hold for 2 seconds, return to start position and repeat. Perform equal reps on both sides.

Stick/Band Turn: 90-90 Stance (less strain on back, more opportunity to turn through hips)

Stick 1

Positioning: Upright 90-90 stance (open hips, feet pointing at 90 degrees), core and glutes engaged, torso rotated 90 degrees to band/cable anchor point.

Form: Rotate to right until chest and shoulders are facing the same direction as lead foot, fight the resistance pulling you to the left. Keep scapulae and shoulders as stable as possible. Hold for 2 seconds, return to start position and repeat. Perform equal reps on both sides.

Stick / Cable Pull Across

Stick 8

Positioning: Upright stance, side on to anchor point. Lead arm pulled across torso.

Form: Rotate torso and pull arm to the left, away from anchor point. Keep scapula as stable as possible, return to start position and repeat. Perform equal reps on both sides.

For more information on Mark Bull and his services click here. For more on Nick Randall and his range of golf specific training programs and equipment click here

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Nick Randall is a Strength and Conditioning Coach, Presenter and Rehab Expert contracted by PGA Tour Players, Division 1 colleges and national teams to deliver golf fitness services. Via his Golf Fit Pro website, app, articles and online training services, Nick offers the opportunity to the golfing world to access his unique knowledge and service offerings. www.golffitpro.net

4 Comments

4 Comments

  1. Al Czervik

    Jun 1, 2016 at 12:40 pm

    This is one of the best articles I have read on the subject. Thanks for taking the time to share. It would be nice to see what recommendations you would make for the strength training portion of the workout.

    • Nick Randall

      Jun 7, 2016 at 5:35 am

      Hi Al,

      Sorry for the delayed response. Strength work is focused on stability first, then basic strength, then max strength, then power. Variations of squat, lunge, push and pull make up the majority of the exercise selection.

      Hope this helps Al

  2. Mark Odenthal

    May 31, 2016 at 2:15 pm

    Love this!

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Instruction

Clement: Stop ripping off your swing with this drill!

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Not the dreaded headcover under the armpit drill! As if your body is defective and can’t function by itself! Have you seen how incredible the human machine is with all the incredible feats of agility all kinds of athletes are accomplishing? You think your body is so defective (the good Lord is laughing his head off at you) that it needs a headcover tucked under the armpit so you can swing like T-Rex?

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How a towel can fix your golf swing

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This is a classic drill that has been used for decades. However, the world of marketed training aids has grown so much during that time that this simple practice has been virtually forgotten. Because why teach people how to play golf using everyday items when you can create and sell a product that reinforces the same thing? Nevertheless, I am here to give you helpful advice without running to the nearest Edwin Watts or adding something to your Amazon cart.

For the “scoring clubs,” having a solid connection between the arms and body during the swing, especially through impact, is paramount to creating long-lasting consistency. And keeping that connection throughout the swing helps rotate the shoulders more to generate more power to help you hit it farther. So, how does this drill work, and what will your game benefit from it? Well, let’s get into it.

Setup

You can use this for basic chip shots up to complete swings. I use this with every club in my bag, up to a 9 or 8-iron. It’s natural to create incrementally more separation between the arms and body as you progress up the set. So doing this with a high iron or a wood is not recommended.

While you set up to hit a ball, simply tuck the towel underneath both armpits. The length of the towel will determine how tight it will be across your chest but don’t make it so loose that it gets in the way of your vision. After both sides are tucked, make some focused swings, keeping both arms firmly connected to the body during the backswing and follow through. (Note: It’s normal to lose connection on your lead arm during your finishing pose.) When you’re ready, put a ball in the way of those swings and get to work.

Get a Better Shoulder Turn

Many of us struggle to have proper shoulder rotation in our golf swing, especially during long layoffs. Making a swing that is all arms and no shoulders is a surefire way to have less control with wedges and less distance with full swings. Notice how I can get in a similar-looking position in both 60° wedge photos. However, one is weak and uncontrollable, while the other is strong and connected. One allows me to use my larger muscles to create my swing, and one doesn’t. The follow-through is another critical point where having a good connection, as well as solid shoulder rotation, is a must. This drill is great for those who tend to have a “chicken wing” form in their lead arm, which happens when it becomes separated from the body through impact.

In full swings, getting your shoulders to rotate in your golf swing is a great way to reinforce proper weight distribution. If your swing is all arms, it’s much harder to get your weight to naturally shift to the inside part of your trail foot in the backswing. Sure, you could make the mistake of “sliding” to get weight on your back foot, but that doesn’t fix the issue. You must turn into your trial leg to generate power. Additionally, look at the difference in separation between my hands and my head in the 8-iron examples. The green picture has more separation and has my hands lower. This will help me lessen my angle of attack and make it easier to hit the inside part of the golf ball, rather than the over-the-top move that the other picture produces.

Stay Better Connected in the Backswing

When you don’t keep everything in your upper body working as one, getting to a good spot at the top of your swing is very hard to do. It would take impeccable timing along with great hand-eye coordination to hit quality shots with any sort of regularity if the arms are working separately from the body.

Notice in the red pictures of both my 60-degree wedge and 8-iron how high my hands are and the fact you can clearly see my shoulder through the gap in my arms. That has happened because the right arm, just above my elbow, has become totally disconnected from my body. That separation causes me to lift my hands as well as lose some of the extension in my left arm. This has been corrected in the green pictures by using this drill to reinforce that connection. It will also make you focus on keeping the lead arm close to your body as well. Because the moment either one loses that relationship, the towel falls.

Conclusion

I have been diligent this year in finding a few drills that target some of the issues that plague my golf game; either by simply forgetting fundamental things or by coming to terms with the faults that have bitten me my whole career. I have found that having a few drills to fall back on to reinforce certain feelings helps me find my game a little easier, and the “towel drill” is most definitely one of them.

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Instruction

Clement: Why your practice swing never sucks

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You hear that one all the time; I wish I could put my practice swing on the ball! We explain the huge importance of what to focus on to allow the ball to be perfectly in the way of your practice swing. Enjoy!

 

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