If there is one thing that can significantly HELP, or seriously HURT your golf swing it is your core strength & stability.

If you have read my bio you know that I had my own challenges about 6 years with a serious back injury.

(2 lumbar disc bulges and a spondylisthesis in case you are wondering...)

I know now, that one of the major contributing factors to my getting injured was a lack of inner core and lower ab strength to help keep my pelvis stable, leaving my spine wide open for serious damage.

If I can help you avoid the pain and frustration of a back injury that I went through, and improve your golf swing and scoring potential at the same time, I will have done my job.

(I am now completely rehabbed, fully functional, much stronger and more stable and I have no pain...so it is possible!)

First things first though: How much do those words (core strength & stability) get thrown around these days...? What do they even mean anyway...? What does it mean to actually increase your core strength & stability...?

I found this great collection of words:
 

"...Increasing your core stability means making the muscles of your trunk stronger to keep your spine and body stable..."

Within the word "trunk" of course I would include:

1. the deep core muscles
2. the upper and lower rectus abdominis (6 pack muscle...)
3. the inner and outer obliques (love handle muscles, super important for your golf swing...)
4. and the muscles of your lower and mid-back.

But within that "trunk" definition I would also include:

1. the glutes (butt muscles)
2. the hip flexors
3. the hamstrings
4. and hey, why not even throw your lats in there.

It is critical in golf (and in general, active life) that all these muscles are strong, functional and balanced with one another so they can all work together to keep the structures of the spine nice and stable, and keep you out of pain.

So how do you know how STRONG, or how WEAK your own core stabilisers are currently...?

How do you know how 'AT RISK' you are for a back injury...?

How do you know how much more POTENTIAL you have to hit the ball further and straighter by increasing your core strength and stability...?

Just take your self through the 3 simple tests below.

If you fail all three, its time to do something about it....NOW.


1.  Lower Abdominal Coordination Test

To test yourself, lie on your back and place your hands under your spine (palms down). When your fingertips are just behind your belly button (L3), bring your knees up flexing your hips to 90° (knees directly over hips) and keep your knees fully relaxed (bent). From this position, roll your pelvis backwards until you can feel the bones of your spine pressing on your fingers.

Now, while holding the pressure on your fingers with your spine, begin slowly lowering your feet to the floor, always keeping the knees fully bent.

AIM FOR: If you have normal lower abdominal coordination, you should be able to slowly lower your feet to the floor and then bring your legs back to the point of 90° hip flexion without the pressure of your spine at the L3 level ever coming off your fingers.

2.  Lower Abdominal Strength Test

(Don't do this test if you currently have back pain!) To test yourself, lie on your back and place your hands under your spine (palms down). When your fingertips are just behind your belly button (L3), flex your hips to 90° (knees directly over hips) and straighten your knees so your legs are fully straight above you. From this position, roll your pelvis backwards until you can feel the bones of your spine pressing on your fingers.

Now, while holding the pressure on your fingers with your spine, begin slowly lowering your feet to the floor, always keeping the knees fully straight.

AIM FOR: If you have normal lower abdominal strength you should be able to slowly lower your feet to the floor with straight legs and then bring your legs back to the point of 90° hip flexion without the pressure of your spine at the L3 level ever coming off your fingers. (This test is TOUGH!).


3.  Bridge with Leg Extension Test

The Bridge with Leg Extension Test is a great test for stability in the pelvis/lumbar spine/ core, especially the gluteal muscles. Glutes are the kings when it comes to stability and generating power from the ground up in your golf swing. This test will highlight any inhibition or weakness in the glute max muscle due to over-recruitment of synergistic muscles, such as the hamstrings and lower back.
 

Start with on your back, knees bent, feet flat, knees and feet together and arms extended out over the chest. Lift the pelvis up off the ground. Try to keep the belt line parallel to the floor and try to extend the right leg from the knee. Hold this position for ten seconds.

AIM FOR: It indicates an instability in the glute on the left side if the pelvis on the right side drops or the left leg shakes. It indicates inhibition of the glute and recruitment of the synergistic muscles if the left hamstring or lower back starts to cramp. Repeat the test on the other side.


If you failed any of the tests above then its a sign that you need to get to work on strengthening your deep core muscles, lower abs and your glutes. Not only will this pay off with improvements in your golf swing but you will also significantly reduce your risk of a back injury.

Feel free to drop me a line and let me know how you did with the core stability tests...andrew@golfersedgept.com.au

If you'd like some help reducing your back pain and improving your own individual core strength and stability, read more and apply HERE: http://www.golfersedgept.com.au/online-performance-coaching/


Andrew "Test & Measure" Ransom, The Golf Fitness PT