Anthony Renna- Originally posted on
The Better Golf with Fitness Blog
So in the last post, I went over why I don't think it's a great idea to do sit-ups and crunches anymore.
I have continued to do the core stabilization exercises that I have done in the past, i.e. planks, side planks, bridges and quadruped exercises, but I have cut out my bicycle crunches, stick crunches and med ball sit-ups (which weren't a huge part of my program anyway).
What I have replaced them with is:
- Advanced Plank Positions
- Stability Ball Roll-outs
- Core Rows
- Medicine Ball Slams
- Standing Barbell Anti-rotation exercises
- Turkish Get Ups
Today, I will show the Advanced Plank Positions and Stability Ball Roll-outs.
3 point Planks
Lie face down with your forearms on the floor, keep your elbows under your shoulders. Come up off the ground, support yourself with your forearms and toes, forming a straight line from your ankles to your shoulders. Engage your pelvic floor muscles (hold your pee in) and brace your abs (as if someone was going to punch you in the stomach)
Make sure you do not have your butt too high in the air or that it doesn't sag down, keep the straight line and MAKE SURE YOU KEEP BREATHING!
After you can do the prone plank for 1 minute, you can start to add movement of the arms and legs in a stabilizing position. The first progression is to move your elbow back toward your hips, maintaining the straight line, and not moving the rest of your body. Pause for 1 second and go back to regular plank position. Alternate arms.
To make it harder, you can extend your arm out forward in a diagonal position. In Over the Top, Part 3, I went over a similar move on the knees and in push up position.
Here is a great plank progression that I first learned from Coach Robert dos Remedios in Men's Health Power Training. It's called the Plank Walkup.
The key to this exercise is NO TORSO MOVEMENT. A good feedback mechanism is a foam roll or water bottle on your lumbar spine. It will help you to remember to keep the torso still.
Start out in the standard plank position explained above.
Leading with your left arm, go into a push up position
Pause for 3 seconds at the top, and go back down leading with the left arm
Into the starting plank position and hold for 3 seconds.
For the next rep, lead with the right arm going up and coming down.
Stability Ball Roll-outs
This is totally influenced by Coach Boyle, and it really works the anterior core. You will definitely feel it in your abs. This can be tougher than it looks so start out with the basic progressions. If your back is hurting during this exercise, you need to take a step back.
Start with the stability ball very close to you and your hands up top.
Keeping a straight line from knees to shoulders, start to roll the ball out.
Roll out into a plank position with your elbows on the ball, again, maintaining the straight line from knees to shoulders.
To come back, push off with your elbows and hands, being careful not to lead with your butt.
End in the starting position.
A good cue (from Physical Therapist Gray Cook) is to try to "stay tall" through your spine throughout the movement.
Some progressions to this:
- Start with the ball farther away and your hands lower
- Elevate your knees on an Airex pad or use a smaller ball
- Use the Ab-wheel (don't start with this!)
- Use a slide board
Next time, I will go over Core Rows and Medicine Ball Slams.
Anthony
Renna, Titleist CGFI
Anthony is a Certified Golf Fitness Instructor (Titleist) , a Certified Strength and Conditioning Specialist (NSCA), and a
Sports Performance Coach (USAW)
who works with elite and recreational golfers.
Anthony has been working with golfers for almost 25 years, starting out
as a caddie at Century Country Club in
Anthony is also the host of the Better Golf with Fitness Podcast.
