The 3 Pillars of CORE Strength for Golf

Going on guys welcome back to the channel today we're looking at core strength all right functional car strength as well because yeah you want it to look good but you also want it to do its job especially if you are looking to play best golf and hit it super deep all right so today we're going to look at three different movements all right so we're going to start with the band we're going to go to the med ball and I'm going to dead lift okay so these are three great moments that you can combine if you're in the gym use the banding movements as a warm-up as an activation then combine the deadlifts and the med balls is a nice little power set but also these three movements are indicative of the wider training protocols all right so basically we're looking through three protocols here one is going to be your core specific work which is going to be anything with bands bodyweight exercises basically the movement capacity and engagement of the car where you are focusing in on that area okay then you head over to the med balls and that's going to be about having a stable car an active car that's holding the spine where it needs to be allowing you to use the ground and then transferring the energy and that power all right so you're not actively thinking about the core in terms of the exercise itself but it has to be effective it has to be efficient if you want to perform the movement well hence we get stronger we get more functional okay and then the final one is going to be your strength all right your strength exercises your compound lifts if your core is weak the whole movement is going to be thrown up all right so again it's a different element of training because the call then has to be super stable to connect the strength the power basically the whole body together to execute on any given movement all right so these are three protocols with some cool examples but this is how you need to train the call as you head forwards all right so let's start with the band okay so the move we're gonna do today pretty simple this is gonna be the banded bird dog all right so you're gonna get onto all fours you're gonna loop the band into your left hand and then over your right foot and obviously you can then go right hand and left foot mix it up okay so you're in crossbody patterns essentially what you're trying to do here is maintain a neutral spine and extend your extremities as far as possible okay so you can't control your body position your posture unless your core is exactly where it needs to be so breathe through make sure as you execute the movement your breathing is on point your car feels good feels really good and you're exactly where you need to be okay moving on from there we're going to go into the med ball work all right so we're trying to be explosive we're trying to be powerful we're going to use the ground in the best way possible so today we're going to look at vertical to rotational med ball slam okay bunch of fun we know what it's all about guys right when you snap those hips you really want to transfer through the car you're going to get high you're going to let it go to the ground catch load up that trail foot and then rotate to the wall okay be super explosive have fun and make sure that again you're using your core strength using your position to use the ground and power out as much as you can through the med ball and into the wall all right so our final moment today is going to be the bar bell deadlift all right if you want a strength exercise this is it okay a good execution of the deadlift is a huge component of day-to-day health and your overall physical fitness okay so load up obviously you've got lots of different ways to train here you can go absolute strength where you're going to be a high percentage of weight and low reps you can go power where you're going to take that weight down a little bit you're going to move that bar faster for a few more reps and then you can look more at speed and endurance relative to conditioning whatever stimulus you're at okay so we do have done some coaching on the deadlift before but pretty much you need to make sure your neutral spine your feet are engaged fully to the ground and you're in a great position starting out okay once you start to apply pressure to the bar maintain your shoulders and hips in alignment so the spine stays where it should push into the ground utilizing the whole foot pushing through the quads let the bar move past the knee nice vertical bar path not getting away from the body and then fire up that posterior chain to finish the movement guys all right so those are three awesome examples of how to create functional core strength let's head over to the map and talk about how you can put it into your swing as well so those three elements we just looked at are also going to play a part in your golf swing all right so you have to be able to stabilize the car and activate it whilst thinking about everything else okay so the breath work the activations on the bird dog are going to transfer over really nicely obviously the med ball slam you've got the rotation you've got the snap of the hips it's a direct pattern that transfers again to the swing all right so think about how you load it up through the core when you think about slamming a med ball there's not really any technicality to it just letting the body do what it needs to do try and bring that into your game as much as possible all right and then obviously strength allows for stability positioning and just basically for all movement okay so if you strung through the car your posture is good your gob swing can be there as well all right and in terms of the swing a big thought I like to have when I'm really hitting it well making sure I don't get lateral I like to engage the core and point it over my trail quad all right so as I turn I brace the car I brace that trail side so then the right hip my trail hip rotates enough but then the turn of the torso goes against that really solid position for me allows you to get deep but not get loose all right so you don't want anything going lateral or going to the outstep of the foot I pressure the car against that trail quad feel the foot grip in the ground and then here everything's solid down into the ground use all that power we just generated through the car over there and again the car needs to transfer the energy from the ground through your legs into the arms the extremities and the club okay so this needs to be super solid all right guys so hope you enjoyed this video lots of cool stuff the core is as important as everybody thinks it is but how you train it needs to be pretty varied as well all right so make sure you subscribe to the channel tell your friends and go and download the golf what app you