Core Power Training for Clubhead Speed

First and foremost we must understand the hierarchy of core training. As with any other aspect of golf fitness training, core training follows a progression. Progression is the process of implementing exercises of greater difficulty over time. This in turns forces the muscular and nervous systems of the body to work harder, allowing the body to become stronger and more powerful as the athlete continues to train.

A simple example of progression is a standard dumbbell bicep curl. If you began performing bicep curls with a 10 lb. dumbbell for 15 repetitions, the exercise would be difficult. The reason for the difficulty is the curling action with 10 lbs. is above and beyond what your muscles are accustomed too. But over time, if you were consistent with your dumbbell bicep curls, your body would adapt to the 10 lbs. and the exercise would become easy. If the desire were to continue to get stronger biceps, it would be necessary to progress (i.e. principle of progression) to a more challenging exercise.

Continuing on with this example, at the beginning of this process of getting stronger biceps. If you were to attempt to lift 20 lb. dumbbells and could not lift the weight, the benefit of such an exercise would be minimal and the possibility of injury would increase dramatically. The reason is the body is simply not ready to perform this exercise. That being said, the principle of progression works in both directions. Not only must you increase the difficulty of exercises when the body is ready to perform them, you must also begin exercise programs with the appropriate exercise selections.

This thought process is extremely important as it pertains to core training and especially power training for the core. All to often a golfer will introduce power exercises into their golf fitness program before the body is ready to perform such high intensity training. It is like trying to perform dumbbell bicep curls with 20 lbs. when the body is only ready for 10 lbs.! It provides no benefit to the body and increases the possibility of injury.

Power training for the core and golf swing requires high levels of flexibility, muscular strength, and endurance to perform correctly. As a result, it is necessary for the golfer to build a base of flexibility and strength through the aforementioned core exercises.

Knowing the importance of progression and the significance this principle bears upon the benefits of your training, following the hierarchy of core training is equally essential. This is simply the order of exercises to follow during this section of your training.

Core training begins with the development of postural strength with exercises such as the Cobras. Once a level of postural strength has been developed we can progress to the strengthening of the abdominals and glutes with exercises like the Jack Knife. After a sufficient amount of strength and endurance has been created within these muscles, we can then add power training to the core program.

Power training exercise for the core ideal for the rotary movements of the golf swing are: Medicine Ball Chop Throws and Address Position Medicine Ball Swings.

To execute the Address Position Medicine Ball Swings requires the use of a 3-6 lb. medicine ball. Begin this exercise in your normal address position, grasping the medicine ball with both hands. Rotate to the top of your backswing maintaining hold of the medicine ball. Pause slightly at the top of your backswing and transition smoothly into the downswing. Continue executing the downswing and release the medicine ball into the floor at the impact position of your swing. Pick up the medicine ball, return to the starting position of the exercise, and repeat for 8-10 repetitions.

Remember to begin your core training with postural strength exercises and utilize the hierarchy of core training and the principle of progression as you advance to power training. The utilization of these types of golf exercises within a hierachy type methodology will over time increase the power outputs of the body. This results in the ability of the body to generate more power within the biomechanics of the golf swing, thus allowing for the potential of increases in clubhead speed.

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