Development of the Core

By Diarmid "Scotty" McVicar, RPT, CWCE

It has been found over the last several years that the powerhouse for many sporting activities is the core of the body. The core involves the lower back muscles, both large and small, and all of the abdominal muscles.

Golf uses those muscles even to a greater extent, as the "new" golf swing involves a shoulder turn which is not initiated by hands and arms, but now by the stable trunk as it turns the hands and arms into a solid backswing position. It is therefore very important for all golfers to learn control of "The Core Muscles".

It is also important to involve all the muscles which surround the trunk, rather than only the large muscles. The athlete has to train the muscles to become active without changing the position of the spine. Many of the old exercises for this area involved either the tilting forward or backward of the pelvis. Now, whenever possible, the athlete is trained to keep the spine in a neutral poistion while doing the exercises.

To achieve good, functional core control a series of exercises must be done to address each of the muscle groups:

1. Crunches on a ball will maintain the rectus abdominus.
   
   
2. Russian Twists bring in the transverse abdominus and will also bring the obliques into play.
   
   
3. Pull-downs work the abdominal group: rectus abdominus, transverse abdominus and the obliques. This exercise will also work the quadratus lumborum, the major back muscle which causes one to become erect from bending.
   
   
4. The smaller muscles of the back, the multifidus, and erector spinae are brought into play in the Superman. The most advanced level is shown and should be worked up to.
   
   
5. A combination of both spinal and abdominal function is demonstratedin the Rotational Push-Up. In this exercise, a push up is done as normal and then the athlete takes a weight and, under control, rotates up to one side.
   
   

If each muscle group is trained and strengthened the athlete should now be ready to work those muscles in concert to provide the activity required.

I have always described to my clients that a house is framed with 2" x 4" lumber. Houses which are in the framed stage can be blown over. Once the outer and inner coat of wall board and gyproc goes on, you have a stable structure. Similarly with our bodies, the structure is the skeleton and the wall board and gyproc are the muscles which are both inside and outside that skeleton.

If a golfer is going to initiate his/her turn by using the core muscles these muscles must all work to the best of their ability and must learn to function as a team. This is the basis of core training.

For those who wish to learn more, there are excellent articles on core stability on the internet and your local physiotherapist will be pleased to introduce you to a series of exercises which will meet your needs.

The Brent Morrison Golf Academy is located at Pheasant Glen Golf Resort, 1025 Qualicum Road, Qualicum Beach, B.C. V9K 1M5. (250) 752-8786. For more information on instruction programs for adults and juniors, contact the Academy office.

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