University of Michigan Golf

Enjoy-the-Walk

May 2016

by

Victor Katch

The Core Missing Link in Golf Performance Age-related decreases in flexibility, strength, and balance result in increased golf injuries particularly for the less active. Research shows that golfers who activate their core-are able to p l a y g o l f m o r e regularly with less fatigue and risk for injury, and improve their golf game. T h e c o r e c a n b e viewed as a serape frame consisting of hip-to- shoulder muscle links that includes the spine and dependent muscles connected to deeper core muscles that control diagonal rotational movement patterns of the hip and shoulders during movement. This frame contains 29 pairs of muscles that balance and stabilize the bones of the spine, pelvis, and lower extremities during movement. The spineThe Serape Frame frame becomes mechanically unstable The core includes a muscular frame w i t h o u t i n v o l v e m e n t o f t h e c o r e with abdominal muscles in front, musculature, and most surely would paraspinals (lower back) and gluteals (butt) in the back, the diaphragm at collapse under the weight of the upper the top, and the pelvic floor and hip body. The core acts as an anatomical base girdle musculature at the bottom. for improving motion of the arms, torso, hips, and legs. Core stability is important in every gross motor activity particularly golf.

VICTOR KATCH has been active in the exercise, nutrition, and weight control arena for more than 45 years. He earned his undergraduate degrees in Political Science and Kinesiology from CalState Northridge. He also studied at the Univ. of Uppsala in S w e d e n . K a t c h ’s graduate degrees are from Cal-Berkeley. He was research professor in Movement Science in the School of Kinesiology for 43 years. He has three c h i l d r e n a n d fi v e grandchildren, and an avid exerciserenjoying walking, jogging and playing golf whenever possible. A 16handicapper, Katch is a member at Radrick and plays in the Thur faculty/staff league at the UM Course. email him at [email protected] or tweet him @victorkatch.

University of Michigan Golf

May 2016

Importance of the Core in Golf Importance of the core is already known by top mountain climbers off-road cyclists, tightrope walkers, various circus performers, surfers, and many other elite athletes. They understand that performance, injury prevention and overall success starts with a strong, stable, coordinated and healthy “athletic core”. Simple muscular development of the abs by doing situps or other types of static ab exercises without corresponding muscular coordination and balance training is not sufficient to enhance performance, decrease injury potential, or optimize movement. Modern professional golfers work hard to develop a strong, functional core. Even amateurs will benefit from improving core strength. Most all golf swings involve trunk rotation which depends on a strong, stable core.

Core–Abdominal Activation/Warm-up The abdominal bracing technique is used as a warm-up and to learn to activate the transversus abdominis and internal obliques, and multifidus muscles to improve core stability. Abdominal bracing involves contracting both the abdominal, lower back, and buttock muscles at the same time. When all these muscles work together all three layers of muscles of the abdominal wall are activated to protect and stabilize the spine and discs. 1.Stand straight, place one hand on small of back and one hand on abdomen. 2.Bend forward at waist and feel lower back (extensor) muscles contract. 3.Come back to an upright posture and feel them — “turn off.“ 4.Without bending forward, contract the abdominal muscles (like you are about the get punched in the stomach - feel them tighten with one hand) and the buttock muscles (as if you are holding in a bowel movement). You will feel the lower back muscles contract (with the other hand) when you contract your abs and buttocks. 5.Another way to feels the brace is to try coughing or blowing out as if you were going to blow out a candle. You will feel the contraction in abs, low back, and buttocks.

University of Michigan Golf

May 2016

Starter Core Strengthening Program Here are 5 core exercises that can be done anywhere at anytime. These are great warm up exercises and will improve your ability to make a strong, consistent swing.

1. Plank Push-Up

Movement 1. 2. 3.

Lie face down on floor with feet together and forearms on the ground Draw (contract) abs in the tighten gluten (buttocks) Lift entire body off the ground until it forms a straight line from head-to-toe; resting on forearms and toes. Try not to have much sideto-side hip movement.

2. Side Plank – Arm Up

Movement 1. 2. 3.

4.

Lie one left side with right leg on top of left. Rest on left forearm with elbow directly under shoulder Pul up onto left forearm and left foot so fee, knees, hips, and shoulders are all in one straight line Maintain position without dropping hips or torso, rolling pelvis backward, or bending at waist

Golf Application

4. 5.

Hold position for 10 seconds; repeat 10 times Slowly return body to ground, keeping chin tucked and make sure back remains straight Golf Application Maintaining good posture for all types of set-ups and shots takes a strong and activated core. This exercise enables strong hip function.

Golf Application

5. Hold 10 seconds or until form breaks 6. Perform on other side 7. Repeat 3-5 times on each side Make It Harder– Drop hips a couple of inches holding for 2 seconds, then press back to start– control drop movement with pelvis not shoulder Golf Application This exercise enables increased core strength to maintain spine angle at same position independent of type of shot required

University of Michigan Golf

May 2016

Golf Application

3. Sitting Core Rotation With Ball/Club

Movement 1.

2.

A. Sit knees bent, legs together, heels on ground. Arms straight out in front with both hands grasping a ball of any size or a golf club B. Lean back slightly until you feel abs contract– maintain normal lower back arch With ball/club in hand, reach back and to the side; rotating torso and head at same time

Maintain wide reach while contracting abdominals on the left side and return to starting position 4. C. Repeat on other side 3.

5. Repeat 10 times on each side Golf Application Keeping a large swing radius with a straight lead arm requires increased flexibility of the pelvic, abdominal and shoulder

4. Plank On Stability Ball

Movement 1.

Lie down with legs staring and heels on top of a stability ball or chair 2. Press down on the ball/chair with heels as you squeeze your gluteus )butt) muscles and lift hips so body is in straight line 3. Slowly lower down to starting position Make It Harder– 1. Raise both arms over chest as body lifts of ground– this will decrease base of

support and force activation of all stabilizing muscles. 2. Rise up using only 1 leg 4. Repeat 10 times Golf Application Ability to use the large muscles in the legs and buttocks to extend the hips while maintaining proper balance through the swing is important to make consistent contact on every swing, independent of type

University of Michigan Golf

May 2016

5. Side-Lying External Hip Rotation

Movement Lie on side with both legs straight; body should form straight line from heat to feet 2. Keep top leg straight, raise it into air so it is even to, or higher than your top shoulder 3. Rotate at the hip joint and turn the top leg so your toes point towards the ceiling 4. Return to start position 1.

5. Do 10 repetitions on each side Golf Application During downswing it is important that the lead leg to create a stable base so pelvis can rotate around it. This exercise strengthens core and hip rotators so it will be possible to “post-up” on lead leg.