Because the golf swing is performed by a rotation of the core muscles, experts like Mike Pendersen, a renowned golf exercise training expert, say that the best exercises for golf require rotational movements as well as movements that increase core strength. Adding an exercise ball to some of these exercises can increase balance and coordination, which are also important for golfing.
Rotary Twist over Exercise Ball
Sit on an exercise ball and walk your feet away until your shoulder blades, neck and head are resting comfortably on the top of the ball. Space your feet hip-width apart and form a 90-degree bend at your knees above your ankles. Tighten your glutes and press your hips towards the ceiling to bring your spine into neutral alignment. Extend your arms above your chest and place your palms together. Contract your abdominals and slowly rotate to your right side, peeling your shoulder blades off the ball to balance on the upper portion of your arm. Pause briefly and return to the starting position before repeating on the left side.
Shoulder Bridge with Exercise Ball
Lie supine on the floor with your legs extended and your feet resting on top of the exercise ball. For added balance, rest your arms next to you with your palms facing the floor. Contract your abdomen and tighten your glutes as you begin to lift your tailbone and lower back off the floor to press your hips towards the ceiling. Pause and slowly return to your starting position.
Seated Wood Chop on Exercise Ball
Holding a medicine ball; sit on an exercise ball with your feet spaced hip-width apart and knees flexed at 90 degrees above your ankles. Contract your abdomen and stabilize your core so that you are sitting up straight and your spine is in neutral alignment. Holding the medicine ball with both hands, extend your arms down next to your right hip. Without twisting your torso, swing the ball up and across your body until it is high above your left shoulder. Pause and swing your arms back to the starting position. Repeat on your left side in the opposite direction.
Exercise Ball Sit-ups
Sit on a stability ball and walk your feet away until you are resting on the arch of your spine in the lumbar region. Space your feet to hip-width and make sure your shins remain perpendicular to the floor throughout the entire exercise. Contract your abdominals and interlock your fingers behind your head with your elbows wide. Keep your chin towards the ceiling as you slowly curl your upper body up and off the ball until you are in a seated position. Return to the supine position.
References
- PGA Tour: Core Fitness Exercises for Stability in Your Golf Swing
- GolfTrainer.com: Core Strength for Golf -- Strengthen Core Muscles
- Mike Pedersen's Perform Better Golf: Golf Swing Trainer -- Golf Biomechanic Expert
- American Council on Exercise: Half-kneeling Wood Chop
- American Council on Exercise: Stability Ball Sit-ups / Crunches
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