Not just a six pack
by Renée Gomes Da Silva
BSI – Strength & Conditioning Trainer
To book a golf fitness assessment contact Renée Gomes Da Silva: Email: reneer@bsi-sports.com Mobile: 0726877600 • Tel: 011 485 1067/8 Renée Gomes Da Silva is the Strength and Conditioning specialist at BSI Sports. She has an Honours Degree in Sport Science.
More often than not, it’s become more aesthetically pleasing to build a pack of abs that look great rather than serve their function. The core is in most cases understood to be the front abdominal muscles and if these muscles are visible, you are said to be strong. I’ve seen it in so many instances where a large muscle, as much as it looks impressive, does not necessarily mean it serves its full function or is strong. The core is a complex series of muscles which extend far beyond your abs.
The core includes the abdominal, back and glute muscles. Your core is a dynamic stabilizer in all three planes of movement, it allows for transfers of force from one muscle to another as well as a ‘shock absorber’ for injury. Stability refers to the body’s ability to control movement.
When we look at the golf swing for instance and the importance of effective functional movement, it is imperative to learn how to maintain a good spine angle, thorax to pelvis separation, generate power from the hips and stabilise the spine and pelvis respectively. Core stability reduces the risk of injury commonly found in golf and improves sporting performance. Lower back pain and injury are often a result of movement restrictions in the upper spine and hips. Once movement is limited in these regions, the lower spine is forced to produce rotation in the golf swing. The result is at best reduced distance, accuracy and consistency in shots and at worst, injury. A more effective approach is to train stability in the lumbar spine and mobility in the hips and upper spine. A progression in terms of exercises is best to develop the core correctly and provide the golfer with the greatest benefit from their training. It is important to focus on teaching the glutes to fire (glute maximus and glute medius).
The main function of the glutes during a golf swing is to stabilize the pelvis. Stability in this case encompasses strength, balance, and muscle endurance. When we allow the glutes to fire correctly, it has an immediate effect on improved hip mobility and rotation of the hips during the downswing. It is important to learn to activate deep core muscles first, training specific movement tweaks that stabilize from the spine and pelvis and thus allowing bigger muscle groups to support such movements. When this is done incorrectly we see compensatory patterns (like a sway or a slide) and muscles fatiguing prematurely as well as limitations in range of motion in a movement plane.
The exercises below will help you train the movement of engaging your core and glutes effectively.
TA 4 POINT (1 set – 10 Reps)
Start: Hands underneath shoulders and knees underneath hips.
Movement: No movement.
Action: Draw in pelvic floor and belly button into spine with 30 % effort. (Cue: tuck in tail)
Progression: Once you have mastered the exercises above then practice your pelvic floor and TA activation in other positions such as sitting or standing.
SINGLE LEG BRIDGE (2 sets – 10 reps each side)
Start: Straighten one leg so that your thighs are parallel.
Movement: Use the pelvic tilt action, curling your spine and continue it slowly lifting your hips off the floor (Cue: Move one vertebra at a time).
Progression: pelvic tilt to the side in same position
4 POINT OPPOSITE ARM & LEG (1 set – 10 reps each side)
Start: Knees underneath hips and hands underneath shoulders.
Movement: Straighten one arm above your head and at the same time straighten the opposite leg. (i.e. Left arm, right leg)
PLANK ( 2 sets – 30 S or more)
Start: Position your elbows under your shoulders.
Movement: No movement.
Action: Hold your body off the floor with the main pressure contact at your elbows and toes. Keep your back straight.
CLAMS (2 sets – 15 reps each side)
Lie on your side with your hips and shoulders in a straight line.
• Bend your knees so that your thighs are at a 90-degree angle to your body.
• Rest your head on your top arm as it is stretched out overhead, or bent, whichever is more comfortable.
• Make sure your neck is long so that your head is not tipped back or tucked forward.
• Bend your top arm and place your hand on the floor in front of your chest for extra stability.
• Stack your hips directly on top of each other vertically. Do the same with your shoulders.
• Use your deep abdominal muscles to keep this alignment throughout the exercise.
• Keep your big toes together as you slowly rotate your leg in the hip socket so that the top knee opens.
• Open the knee only as far as you can go without disturbing the alignment of your hips.
• Slowly bring your knee back to the start position.