Get into the Swing of Things with Total Gym: A Four-Part Series
Part 3: Core Power – Improve your swing with Pilates
Maria Sollon, MS, CSCS, PES
Front! The fairway stretches out before you, the sun warming your skin as you prepare to tee off. But wait, are you really ready to swing at your best? There’s no doubt that mastering the game of golf is difficult, but in a game where every swing counts, balancing your physical conditioning with mental focus is the common key to lower scores.
This is the third part of our Total Gym Golf series, where we’ll take your golf game to the next level with specific Pilates exercises that help build your core strength.
Unlike traditional strength training, Pilates focuses on building strength from the inside out, emphasizing core stability, flexibility and alignment. Targeting the deep abdominal, back and pelvic muscles, Pilates provides the foundation for a strong, balanced body, which is essential to mastering your golf swing.
Golf Guide Overview:
In Part 1we discussed the importance of a dynamic warm-up before your practice as well as before you tee off on the first hole.
In Part 2we covered the importance of growth functional strength and endurance to clear the fairway. In both previous blogs you learned a series of strengthening exercises that targeted the key muscle groups necessary for peak golf performance.
If you missed these previous blogs, be sure to check out the previous blogs to get into the swing of things so you can master your golf game!
Power of Pilates: Strengthening from within
Whether you’re a seasoned pro or just starting your golf journey, learning your core is essential to reaching your full potential on the green.
Pilates is the perfect addition to your golf training program because it focuses on developing inner core strength along with flexibility and improving your spinal alignment. By strengthening your deep core muscles, Pilates not only enhances your stability and balance, but also improves your body awareness and control. All of these are essential elements for a powerful and accurate swing.
Benefits of Pilates:
- Prevents injury
- Promotes proper chest rotation
- Improves hip mobility
- Increases rotation speed
- Develops the mind-body connection
- Enhances flexibility
- It improves the balance and stability of the body
- Increases core strength and power
Pilates exercises
When you perform Pilates exercises, every movement is about controlling your core, using your breath, and maintaining proper alignment. Please be mindful of these Pilates Leaders while knowing that core strength is developing within you. It is recommended to keep the resistance at a moderate level (incline) to ensure proper core engagement and form throughout the movement.
Now you’re ready to learn some of the best Pilates exercises to strengthen your core and take your golf game to the next level!
Accessories: squat position, cables, small ball or Pilates ring
Instructions:
- Start by warming up your spine and activating your core with your own set of moves, then move on to Pilates exercises.
- Perform each exercise slowly with control for 10-15 repetitions, 1 set total.
- Use the breath while keeping the core engaged.
- Lengthen and contract the muscles throughout the exercise.
- The exercises are presented in the video.
Spinal Warm-up
Set up: medium level, squat position
Pilates exercises for golf
Set up: low level, squat stand/bar toe
- The hundred:
- Why: The Hundred is a core Pilates exercise that builds core strength and endurance, vital to maintaining stability and control during the golf swing. This exercise also enhances your breathing coordination, which helps you stay focused and balanced throughout your game.
- Goals: Deep abdominal muscles, improves core strength and endurance for a more controlled swing and consistent swing.
- Double leg stretch:
- Why: The Double Leg Stretch is essential for stabilizing your core while simultaneously moving your upper and lower body. This exercise helps you maintain balance and control throughout your swing.
- Goals: Deep core muscles, shoulders and hip joints.
- Prone Scans:
- Why: The Prone Sweeps exercise is vital for strengthening your back muscles and improving spinal flexibility, both of which are vital to maintaining proper posture and stability throughout your golf swing.
- Goals: The entire posterior chain, including the upper-middle-lower back, glutes and hamstrings.
- Torso rotation with ball or chest ring:
- Why: Trunk rotations with a brace at chest level help build rotational strength and stability which are key to producing power and control in your golf swing. This exercise also helps improve your ability to maintain proper alignment during the swing, reducing the risk of injury.
- Goals: Core mobility, obliques, shoulders and spine.
- Assisted Collect and spin:
- Why: The Roll-Up is assisted by the cables as they allow your spine to articulate smoothly towards the glide board and then assist as you roll back into the seat. This exercise engages the core and rotator cuff muscles while promoting full range of motion in the spine. It is also an essential exercise for developing total body strength, flexibility and stability which are both vital for a controlled and powerful swing. By stabilizing the core throughout the movement, it also improves your ability to maintain posture and balance.
- Goals: Core, shoulders, upper back and hip flexors and hamstrings.
Watch the video to see how these Pilates exercises are performed in your Total Gym!
As you master Pilates’ approach to core strength, you’ll not only improve your performance off the tee, but gain more control over every aspect of your game. The journey doesn’t end here!
Stay tuned for Part 4: where we’ll wrap up the series with specific mobility moves that will improve your game to elevate your performance! Until then, keep rocking hard and remember, greatness is only one ride away.
Best,
Mary
@groovysweat
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