What Do the Core and the Golf Swing have in Common?
The concept of "core training" is a "buzz word" in today's
fitness and training community. It has also become a prevalent
idea in the game of golf. In regards to golf it has been noted
by many individuals that the core area of the body is where the
"power" comes from in your swing, and in order to make a full
turn you need flexibility in the core. This article will discuss
the function of the core in relation to human movement and the
golf swing.
We will discuss categorically the functions of the core and how
improvements in these areas can assist in the improvement of
your golf swing. Before we begin discussing the functions of the
core, let us define it. The core can be defined as an anatomical
area of the body. The core is includes all the muscles from
below the chest to the hips. Separated out into body parts the
core includes all muscles of: the hips (glutes, hamstrings,
glutes), abdominals, obliques (side abdominals), and low back.
These muscles groups essentially comprise the core region and
are involved in the majority of movement elicited by the core.
Now that we have a brief understanding of what exactly the core
refers to in terms of a reference point, let us begin to discuss
the pertinent connections between the core and the golf swing.
We will be discussing the following topics in relation to the
golf swing: 1) range of motion, 2) speed of motion, 3) balance,
and 4) coordination. All four of these categories are related to
the core of your body and have a direct effect on your golf
swing. We will first begin by discussing range of motion and
move forward from that point.
Range of Motion
Most of us have probably heard of this term before and may have
some type of definition for it. Let us first define range of
motion. Range of motion is essentially a distance that the body
or body part moves during an activity. For example, walking down
the street requires all segments of the body to move through a
certain range of motion. In addition to the entire body,
specific body parts move through a specified range of motion.
The knee for instance, when you are walking, moves in a linear
range of motion to create movement in the legs.
The golf swing is similar to walking when discussing range of
motion. The entire body must move through a specified distance
to perform the golf swing correctly. The core as a segment of
the body also has to move through a specified distance to
perform the golf swing correctly. Relating the core and the golf
swing range of motion is very important. It is the primary body
segment that allows for the rotation of the body to occur. The
back swing, down swing, and follow through require an extensive
range of motion to be provided by the core. If limitations exist
in terms the distance that the core can "move through," then
limitations will occur in the golf swing. On the flip side, a
greater range of motion (distance that the body segment moves
through) generates greater amounts of power. This gets into what
can be termed as the "X" factor in the back swing. The more turn
(range of motion of the core) you can get in the golf swing, the
greater ability the body has to generate more power.
Range of motion is quite a relevant topic when reviewing the
golf swing. It becomes quite apparent that a connection exists
between the range of motion available to the core and what the
end results are in the swing. A brief synopsis would indicate
that a greater range of motion in the core results in a more
powerful swing, and less range of motion decreases power in the
golf swing.
Speed of Motion
Connected to range of motion is the speed of that range. Speed
of motion is essentially adding a time component to range of
motion. It is connected to the speed at which an object would
move.
If you have a large range of motion created by the body over a
short period of time, the speed of the motion is fast and power
production is high. On the other hand if you decrease the range
of motion the body moves through with the golf swing and slow
the movement down, power production will be less.
The core is again at the center of this discussion pertaining to
the golf swing. At this point, we know that a large range of
motion creates a greater "X" factor in the golf swing. This will
ultimately result in greater power output. Add into the equation
a high speed of motion, and the power component of the swing
becomes greater. The point to be made is that range of motion
and speed are interconnected in relation to the golf swing. The
core is connected to these two entities in that it is the
segment of the body that creates the greatest range of motion in
the swing.
Balance
Balance is a key component of the golf swing that we hear about
quite often. Balance can be defined as the amount of stability
within the body during a movement. The greatest amount of
balance by the body can be achieved if it maintains a center of
gravity around the middle line of support. If you have ever
taken a golf lesson you know what the above sentence is talking
about. The body including the core must rotate around a center
axis in the body. If rotation is moved to far away from this
center axis, balance in the golf swing will be lost. As a result
of weight shifts in the golf swing, the axis which the body
rotates around does move, but movement by certain body segments
beyond a certain point reduces stability.
Research indicates that accuracy and consistency is connected to
stability in the golf swing. In addition, EMG studies indicate
that the core is involved to a high extent in the stabilization
of the body in any human movement, including the golf swing. We
could probably make the connection that the core is a relevant
body part in the ability to maintain balance in the golf swing.
Coordination
The final point of this discussion of the core and the golf
swing is coordination. Coordination is essentially the ability
of the body to activate body parts in a sequential order to
create a desired movement. Go back to the walking example, and
the body must coordinate all parts of the body to create this
movement. The golf swing is essentially the same. The body must
"fire" the muscles of the body in a certain order with the
correct timing to create the movement of the golf swing. The
core is actively involved in the coordination of the golf swing,
as is the rest of the body. The two points to focus upon in
terms of coordination are: 1) timing and 2) sequence. Both of
these terms are essential for a mechanically efficient golf
swing. The sequence in which muscles are "fired" in the golf
swing require a certain timing for an efficient swing to occur.
About the Author Sean Cochran is one of the most recognized golf
fitness instructors in the world today. He travels the PGA Tour
regularly with 2004 Masters Champion Phil Mickelson. He has made
many of his golf tips, golf instruction and golf swing
improvement techniques available to amateur golfers on the
website www.bioforcegolf.com. To contact Sean, you can email him
at support@bioforcegolf.com.
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