Fitness: Get to the core of your swing: Golf Digest Magazine

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WEB-EXTRA GET TO THE CORE OF YOUR SWING: 16 exercises to make you a better golfer; By Mark Verstegen with Ron Kaspriske
Photos By J.D. Cuban | February 2009

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Model: Eric Dannenberg

The weakest part of most golfers' bodies is the part they need most: the core. Without strong, pliable muscles in your stomach, hips, butt and lower back, you can't make a golf swing that is both powerful and technically sound. In the February edition of Golf Digest, I gave you an introduction to building a better core. Now I'm going to share with you the entire, 16-exercise workout. Do this three to five times a week and you'll notice a dramatic improvement in your golf swing and you'll feel a whole lot better.
-- Mark Verstegen

THE WORKOUT:
1. Mini-band walk forward (1 set, 10 steps)
2. Mini-bank walk sideways(1 set, 10 steps, each direction
3. Hip crossovers (1 set, six reps, each direction)
4. Glute bridges (1 set, 10 reps)
5. Inverted hamstring stretch (1 set, 6 reps, each leg)
6. Quad rocking (1 set, 10 reps)
7. World's greatest stretch (1 set, 3 reps, each direction)
8. Lateral squat (1 set, 6 reps, each direction)
9. Backward lunge with tilt (1 set, 6 reps, each direction)
10. Knee hugs (1 set, 6 reps, each knee)
11. Drop step lunge (1 set, 6reps, each leg)
12. Med-ball perpendicular throws (1 set, 10 throws, each side)
13. Med-ball parallel throws (1 set, 10 throws, each side)
14. T-hip rotations (1 set, 6 rotations, each side)
15. 1-arm, one-leg Romanian deadlift (1 set, 6 reps, each leg)
16. 1-arm, 2-leg deadlift (1 set, 6 reps, each leg)

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ABOUT THE AUTHOR
Mark Verstegen is founder of Athletes' Performance and author of Core Performance Golf. He has worked with Phil Mickelson, Natalie Gulbis and other tour players and has consulted with instructor David Leadbetter.

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