Our body’s core, composed of our torso below the shoulders to the tops of our hips, plays a vital role not only in golf but in day-to-day life. The muscles that make up our core provide stabilization to the spine and pelvis and keep us upright. Strengthening these muscles not only improves how we feel overall but helps provide more power to the golf swing while reducing the likelihood of injury.
In this article, we will briefly review the muscles that make up our core, why core strength is important for the golf swing and some exercises you can implement into your training regimen to improve strength, stability and rotational power.
Anatomy 101: Major Core Muscles
The major core muscles consist of these five:
Erector SpinaeA group of muscles that runs up the back from the hips. These allow us to manipulate our posture through bending forward, backward and side to side. They also play a major role in standing up straight.MultifidusThe multifidus are a group of thick muscles that runs along the spine. Divided into three sections (cervical, thoracic, lumbar), these muscles keep the spine stable through movement.ObliquesThere are two types of oblique muscles: internal and external. The external obliques begin about halfway down your ribcage and stretch to the hips on both sides of your body. The internal obliques are situated underneath them. These muscles allow for twisting and rotation of the core as well as assisting in bending to the side.Rectus AbdominisThese are the muscles typically referred to when people mention their “abs.” This muscle is responsible for forming the coveted “six pack” at the front of your core, and assists with bending forward and curling up.Transverse AbdominisA sheet-like muscle that covers the front of the body, the transverse abdominis runs from the ribcage to the pelvis. This muscle allows for sucking your belly button in towards your spine.
Anatomy 101: Minor Core Muscles
The minor core muscles are as follows and also play a role in a core strength and stability:
LatsA large, flat muscle on the back that stretches to the sides, behind the arm, and is partly covered by the trapezius on the back near the midline.TrapsThe primary role of the traps is to support the shoulder blades and assist with moving our arms. It is a large, triangular, paired muscle of the back and neck.Gluteal MusclesThe gluteals are made up of three muscles (gluteus maximus, gluteus medius, gluteus minimus) that fill out our backside. The maximus is what gives it its shape while the medius and minimus are smaller and deeper, assisting with rotation of the legs and support of the pelvis.
Why Core Strength and Stability Matters in the Golf Swing
Core strength and stability are crucial aspects to a powerful and repeatable golf swing. Improved stability will lead to more consistent ball striking as you’ll be in a better position to maintain a proper spine angle throughout the swing. You’ll also benefit from increased power development. The golf swing starts from the ground up and a strong core will allow you to optimize energy transfer, leading to increased swing speed and distance.
