Despite popular belief, the golf swing is a highly athletic movement, according to Sports Fitness Advisor. Golfers need strength, power, flexibility and especially balance for optimal performance. A great deal of balance comes from core stabilization exercises, and golfers should look at the core as one of the primary muscle groups for improving power in the swing. The BOSU ball has become an increasingly popular device for promoting core stabilization because of its simplicity and versatility.
Warm Up
A warm-up is essential for activating the nervous system and promoting blood flow to working muscles. Golfers can use the BOSU ball to emphasize balance, posture and weight distribution during their warm-up, according to BOSU golf trainer Phil Arney. One simple warm-up drill is to perform lateral side-steps onto the ball for several repetitions. Hold your position on the ball for three seconds each repetition to add difficulty and promote a greater balance element to your warm-up.
Power Loading
Distance in a golf shot is a function of a golfer's strength and speed of movement, commonly referred to as power. The BOSU ball can be used to add a stability element to power training, leading to better transfer to actual performance. BOSU power loading exercises emphasize explosive movements in the trunk and lower body. For an example, perform quick and explosive squats on the BOSU ball. Hold a pair of dumbbells or wear a weight vest to increase the difficulty of this exercise.
Core Stabilization
Core stabilization is important for both balance and reducing impact on the spine during the swing, according to exercise scientist Stuart McGill. The golf swing places a high degree of torque on the spine, and a weak core may lead to injury. BOSU ball exercises can promote stabilization and posture in the lower back, Arney says. To promote core stabilization, perform a side crunch on the ball while keeping your upper body completely off the ground. Do several repetitions on each side.
Rotational Power
Power in the golf swing is only effective when the whole body works together in a series of fluid, harmonious movements. The BOSU ball can be used to promote synchronous muscle patterns and teach whole-body control, according to Arney. One example of how to use the BOSU ball for this is to balance on the BOSU ball with your knees, holding a pair of dumbbells, and perform trunk rotations. More explosive movements will promote greater power adaptations while actually swinging a club.
Core Flexibility
Flexibility, especially in the core, is part of an effective all-around strength and balance program for golfers. Tightness in the core can lead to unnecessary pressure on the lower spine leading to injury. Further, a lack of core flexibility can limit mobility and lead to a reduction in power. One effective way to use the BOSU ball to increase core flexibility is by lying on your back across the ball and performing hyperextensions, Arney reports.
References
- Sports Fitness Advisor: Golf Fitness Section
- BOSU: BOSU Sports Conditioning Golf
- "Strength and Conditioning Journal"; Core Training: Evidence Translating to Better Performance and Injury Prevention; Stuart McGill; June 2010
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