Get into the Swing of Things: Part 3

Get into the Swing of Things with the Total Gym:  A Four-Part Series

Part 3: Core Power – Enhancing Your Swing with Pilates

Maria Sollon, MS, CSCS, PES

Fore! The fairway stretches out before you, the sun warming your skin as you prepare to tee off. But wait, are you truly ready to swing at your full potential? There is 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 Pilates specific exercises that help enhance your core power.

Unlike traditional strength training, Pilates focuses on building strength from the inside out, emphasizing core stability, flexibility, and alignment. By targeting the deep muscles of the abdomen, back, and pelvis, Pilates provides the foundation for a strong, balanced body, which is essential for mastering your golf swing.

Golfers Guide Overview:

In Part 1, we discussed the importance of a dynamic warm-up prior to your workouts as well as before you tee off the first hole. 

In Part 2, we covered the importance of developing functional strength and stamina to power down the fairway. In both previous blogs you learned a series of strength specific exercises that targeted the key muscle groups essential for peak golf performance. 

If you missed these previous blogs, be sure to refer back to 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 on your golfing journey, mastering your core is essential for obtaining your full potential on the green.

Pilates is the perfect complement to your golf training regimen because it focuses on developing inner core strength along with flexibility and improves your spinal alignment.  By strengthening the deep muscles of your core, Pilates not only enhances your stability and balance, but it also improves your body awareness and control. These are all essential elements for a powerful and precise swing.

Benefits of Pilates:

• Prevents Injury
• Promotes Proper Thoracic Rotation
• Improves Hip Mobility
• Increases Swing Speed
• Develops Mind-Body Connection
• Enhances Flexibility
• Improves Body Balance & Stability
• Increases Core Strength & Power

Pilates Exercises

When performing Pilates exercises, each movement is all about core control, utilizing your breath, and maintaining proper alignment. Please be mindful of these Pilates Principals while knowing that core power is developed 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 a few of the best Pilates exercises to strengthen your core and take your golf game to the next level! 

Accessories: squat stand, cables, small ball or Pilates ring

Directions:

• Start by warming up your spine and activating the core with your own set of movements, then proceed into the Pilates exercises.
• Perform each exercise slowly with control for 10-15 reps,1 set total.
• Utilize the breath while keeping the core activated.
• Lengthen and contract the muscles throughout the exercise.
• Exercises are demonstrated in the video.

Spinal Warm-Up

Set Up: medium level, squat stand

Pilates Exercises for Golf

Set Up: low level, squat stand/ toe bar

1. The Hundred:
   • Why: The Hundred is a foundational Pilates exercise that builds core strength and endurance, crucial for maintaining stability and control during your golf swing. This exercise also enhances your breathing coordination, which helps you stay focused and balanced throughout your game.
   • Targets: Deep abdominal muscles, improves core strength, and endurance for a more controlled swing and consistent swing.

2. 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.
   • Targets: Deep core muscles, shoulders, and hip joints.

3. Prone Sweeps:
   • Why: The Prone Sweeps exercise is crucial for strengthening your back muscles and improving spinal flexibility, both of which are vital for maintaining proper posture and stability throughout your golf swing.
   • Targets: The entire posterior chain, including the upper-middle-lower back, glutes, and hamstrings.

4. Torso Rotation w ball or ring in chest:
   • Why: Torso rotations with a prop at chest level helps enhances rotational strength and stability which are key components for generating 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.
   • Targets: Core, obliques, shoulders, and spinal mobility.

5. Assisted Roll Up & Rotate:
   • Why: The Roll-Up is assisted by the cables as they smoothly allow your spine to articulate toward the glide board and then assists as you roll back to seated. This exercise challenges your core and rotator muscles (obliques), while promoting full range of motion in the spine . It’s also an essential exercise for developing overall body strength, flexibility, and stability which are both crucial for a controlled and powerful swing. By stabilizing the core throughout the movement, it also improves your ability to maintain posture and balance.
   • Targets: Core, shoulders, upper back, and hip flexors, and hamstrings.

Check out the video to see how these Pilates exercises are performed on your Total Gym!

As you master the Pilates approach to core power, you’ll not only improve your performance off the tee, but also gain greater control over every aspect of your game. The journey doesn’t end here!

Stay tuned for Part 4: where we will finish up the series with specific mobility movements that will refine your game to elevate your performance!  Until then, keep swinging strong and remember, greatness is just a drive away.

Best,

Maria

@groovysweat

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