One of the first fundamentals in fitness and in golf is strengthening the core. The core connects and stabilizes the upper and lower parts of the body. It is important throughout the swing to “stay connected” and simply rotate your core. Through core strength training and conditioning I was able to hit the ball longer with a smooth, easy swing. I was also able to stay fit, strong, and competitive throughout my golfing career.
This exercise is called the Medicine Ball Rotation. It is used to help you learn to rotate around a straight axis while keeping the connection between the arms and the shoulders. Try this simple exercise and see if it helps your core and your game.
1) Set up with a straight axis holding the ball with a loose grip and extended but not locked arms in front of the shoulders. Note: the triangle made between the arms and shoulders. This is the same triangle you should see in your set-up for your golf swing!
2) Engage the abs and rotate the shoulders and hips to the back side while sitting into your back leg. This is similar to the position and the feel in your back swing.
3 )Re-engage the abs and, starting from the ground up; rotate to the front by using the legs, hips, torso, shoulders and then arms while maintaining a perfect axis. You should feel a seamless transition at the change of direction. Finish with your belt buckle and your torso pointing towards your target.
This was one of my favorite exercises that helped me to finish with my torso and belt buckle pointing directly at the target!