Get Golf Fit: Beginning with the Core

The ‘core’ is not just a ‘buzz’ word there is truth to the name so before you begin a core specific training program it is important to have a good understanding of what it is and how it works.

The first thing that many people think of when they imagine the core is a great looking ‘six pack’ but there is more to a fully functioning core than meets the eye!

We will start by getting to know the core; it has 14 muscles and 15 specific functions. Each muscle falls into 3 layers, a deep, middle and outer layer (to find out more click here).

To develop a strong and fully functioning core it is imperative for a golfer to begin training from the inside out. This will ensure a solid foundation and overall strength and power, and keep the spine healthy and injury free. Peak biomechanical potential is achieved through achieving and maintaining a solid core. 

The core for the golfer is more than just about injury prevention the core is the single most important physical component of the golf swing. It is the fulcrum for the swing, the energy transfer mechanism and a gearing system for power and distance.

The energy that is generated in the swing begins from the ground moving into the feet and legs, and through the core where it transfers into the arms and into the club head and then onto the ball. So in order to get more distance and power into your game make sure you include key core exercises into your fitness regime. Explosive power comes from a solid core! 

Click here for a workout that attacks the core from the inside out!

“Is this the Beginning of a New Era?”

Tiger Woods is widely regarded as the most influential player ever to play the game of golf, when he burst onto the tour in the 1990’s he revolutionised golf by making fitness and strength  key components of his game. Until Tiger, this level of athleticism was uncommon in the professional game with perhaps Greg Norman, Gary Player and Tom Watson being early pioneers, but it would be safe to say that major winners Ian Woosnam, Lee Trevino and Raymond Floyd have never set foot in a gym. This is no longer the case, Woods set the template for the modern golfer and many young, powerful athletic players such as Camillo Villegas, Adam Scott and Annika Sorenstam have followed in his footsteps by including a specialised golf conditioning program to their training schedule. There is an ongoing revolution in the game of golf and it’s affecting equipment, courses, scoring and the physical stresses on the player. This is reflected in the importance players now place on specialist golf conditioning and understand the impact it can have on performance.

Precise, structured golf conditioning will help turn the player into a lean, mean, driving machine but there is far more to golf conditioning than meets the eye. True golf conditioning combines a more balanced approach, focussing on areas such as strength, stamina, balance, coordination, core strength and stability, power and flexibility.

The benefits of Golf Conditioning extend beyond the physical; other benefits include the reinforcement and improvement in golf tuition, the ability to know where your body and its parts are in space (proprioception), improved concentration and well being. In addition, feeling stronger and more stable in the wind and gaining ability to get your body into positions that it once may not have been able to, and the physicality to hit a wider range of shots. These benefits hold true regardless whether you are a professional or amateur, mid handicapper or just starting out as a golfer, golf conditioning benefits everyone and improves overall health.

The most visible exponent of a new Golf Conditioning regime currently on tour is Lee Westwood, having just won the European Order of Merit (Race to Dubai) for the first time since 2000, Lee openly talks about the impact that his Golf Conditioner has had upon his game. This is also bourn out in his driving distance this season, his accuracy with his irons and most importantly but far more subtly, his final round scores. Another player who has embraced the zeitgeist is Phil Mickelson, longer is better was always Phil’s mantra, but in recent years Michelson has worked hard to slim down, add muscle and improve his stamina. He attributes this improved physicality to a marked improvement in his game that has allowed him to challenge in majors more regularly. He no longer feels the need to over swing and over exert to find the distance required to be a top performer on the monstrously long PGA courses, where he used to hit driver he now hits 3 wood, which allows him to hit more shots from the fairway and allows his unequalled short game to come to the fore.

Over the coming weeks I will take you through the various training principles, concepts, methodologies and exercises that make up a balanced approach to golf conditioning. Regardless of whether you are a tour player, keen amateur or if you only play when the sun is shining there will be something here to help you improve your game, and play more consistently, more accurately and score better. Golf conditioning, it’s the difference that makes the difference…

Next time: Why training the ‘whole’ core is fundamental to a strong golf swing.

Liz Lewis is a graduate of Victoria University’s groundbreaking Applied Golf Science degree and is a fully qualified and certified personal trainer, specialising in Golf Conditioning. Liz has played at national amateur level representing her club in the British and Australian Amateur Championships. Her unique background and knowledge of the game allows her to understand you specific requirements and to develop a program to take your game to the next level. Liz currently plays off three. For more information or to ask Liz a specific question email her at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it