How a Strong Core Boosts Your Golf Game

Dec 12 / Build Muscle

Bring a six-pack when you hit the links: A stronger core may help prevent a common golfing malady, says new research from Japan.

Players who wore a core-stabilizing corset on the links experienced less spinal extension while swinging, which may have helped them avoid lower-back pain, the researchers say.

But you don't need 17th-century trappings: "Building a strong core provides the same benefit as a corset does," says Bill Hartman, P.T., C.S.C.S., a Men's Health training advisor. "Plus, that extra stability translates to improvements in all sports and lifts in the gym."

Reinforce your core with the dead bug and wall press. Here's how to do it:

  • Lie on your back with your body perpendicular to a wall and your head about a foot away from it. Raise your feet and bend your knees and hips 90 degrees, your hands at your sides.
  • Keeping your lower back on the floor, push your right foot forward until your leg straightens and your foot is 12 inches above the floor.
  • Pause, and bring your knee back to the starting position.
  • Repeat with your left leg.

Perform 8 to 12 repetitions per leg. Now repeat the exercise, but this time press your hands against the wall behind your head and keep your knees and hips bent 90 degrees as you tap your toes to the floor on each repetition. Do 8 to 12 reps—that's 1 set. Complete 2 or 3 sets, two or three times a week.

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