The Queen

十季

This is a great workout for the abdominals!

By Lance Gill - Posted November 6, 2006

One of the most used terms in fitness these days is the reference to the “core”. Golf specific fitness training is not immune to this term by any stretch of the imagination. The “core” has been characterized in many different ways. In hopes of keeping it simple we will classify the core region into any musculature below the ribcage and above the hip joint. In this particular workout, we will tackle one of those main muscle groups, the abdominals. The Queen of the golf swing. In this workout we are going to tackle three main components of the Abdominals; Rectus Abdominus External an Internal Obliques Transversus Abdominus All three of these abdominal muscle groups play a vital role in the golf swing. Creating a neural pathway, as well as a foundation of strength and stability within all three will help to create an efficient “core” unit. The following exercise routine has been developed at TPI to create a firm foundation in the core for golfers of all ages, handicaps and walks of life. This program can be included as part of your entire routine, as each golfer will possess individual nuances that will separate him or her from the others. To establish abdominal strength, we typically recommend the following drills. These drills are foundational and will help the brain and the muscle starting communicating with one another. This oftentimes presents as a major roadblock for the golfing population. In essence we will be learning “muscle memory”. We will teach the muscles how to fire and then remember so that we can call on them again and again for the same purpose. This in turn will help to limit both our misses on the golf course and prevent uneeded injuries and trauma. • Abdominal Hollowing – This motor learning drill is aimed at teaching you how to recruit the Transversus Abdominus muscle group. This is the deepest and arguably the most important abdominal muscle for the golf swing. Perfecting this contraction in a wide variety of positions (supine, prone, standing, kneeling, quadruped etc...) can help you become more efficient during the golf swing. • Reverse Stick Crunches – 2-3 sets of 15-30 reps. This drill is very specific to golf as it will promote the coordination of the lower Rectus Abdominus muscle group, as well as the movement of the pelvis out of anteriorly tilted position (S-posture). • Horizontal Chops – 2-3 sets of 15-30 reps in each direction. This drill focuses on the Internal and External Obliques, which help to rotate both the torso and the hips in the golf swing. Learning how to utilize this muscle group, will promote a more rotary swing as compared to a lateral (sway, slide) or a vertical (loss of posture, over the top) movement pattern. • Ball Curl Ups – 2-3 sets of 15-30 reps. This drill will help to protect the lower back while assisting the firing patterns of the Rectus Abdominus muscle group. Basically it is a very safe way to perform crunches, in hopes of strengthening the outermost layer of the abs. • Torso Backswing – This drill is important in that it will teach you how to stabilize one section of the body (hips/pelvis/lower body), while the other section (torso) rotates. This drill does not require a standard number of sets and reps; rather it is a drill that over time will yield a greater understanding of how to use the body more efficiently. • Hip Twister - This drill is important in that it will teach you how to mobilize one section of the body (hips/pelvis/lower body), while the other section (torso) remains stable. This drill does not require a standard number of sets and reps; rather it is a drill that over time will yield a greater understanding of how to use the body more efficiently. Try these six drills in hopes of establishing your royal family of ABS! It is sure to create a more functional “core”. Also you may notice that the ability of the lower body and upper body to work together is improved as the core is the middle man in this situation.  Be sure to check out “The King”, as the two programs seem to work very well in conjunction with one another.

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