Welcome to the 8 week challenge week three core stability


We are now three weeks into our eight week challenge and I imagine you are feeling the benefits of the mobility / flexibility exercises. Combine weeks one and two and practice these stretches three to four days a week. I can guarantee more freedom of movement in your swing and a better sense of health off the course.

Golf is a rotational sport.

If you are looking for more power and a more consistent swing plane you must work the core. Harnessing your power requires a coiling and uncoiling of the spine around the lower body and shoulder rotation around the spine. This action is more easily accomplished with a flexible, stable and strong core.

This week we “graduate” from flexibility to creating more stability, specifically in your core. The intention of the Roberts Flex Fit Method training is to establish synergy and balance in the body.

Here is the synopsis of the topics we will cover:

1. Mobility:
We focus on increasing flexibility in the body, specifically the hips, hamstrings, torso and shoulders.

2. Stability:
Works areas of the body requiring stability, such as the core (abdominals and back muscles).

3. Balance:
Exercises designed to enhance balance and a greater sense of body awareness or feel.

4. Power:
Now that we are establishing more flexibility, stability and balance we implement “power” building exercises for more speed and strength in your swing.

The joints and muscles around the hips are responsible for a tremendous amount of power in the golf swing. From a flexibility or mobility perspective the ability to rotate your hips with in the “barrel” of the golf swing is critical. As I point out in my new book many of the most common swing flaws, such as sway or coming over the top, are a result of a lack of proper rotation in the hips.

Let’s get started!

Core Strengthening Series

Par – Begin on your back, knees bent, towel between your hands. Press your navel to your spine, lumbar spine and ribcage must remain connected to the floor. Maintain this connection throughout this series. Lift your right foot one inch off the floor. Slowly switch sides.

Birdie/Eagle – Bring the left leg off the floor, knee at a ninety degree angle, right leg extended off the floor. On your exhalation switch sides. Repeat five times.

Core strengthening series

Extended Table Position with Abdominal Crunch

Extended Table Position with Abdominal Crunch

Begin on all fours, stabilizing your core. Extend your right arm and left leg. Activate the glute, lifting the leg and arm as high as possible without arching your back. Exhale bringing your right elbow to your left knee. Repeat five times, extend the leg and arm and hold for thirty seconds. Switch sides 

Modified Cobra Pose

Par - Place the hands next to your chest, legs together. Press the tops of your feet into the floor and squeeze the legs together. Activate your glutes, pull your navel towards your spine. Exhale as you lift your chest off the floor. Hold for five breaths.

Note: Keep your shoulders down.

Modified Cobra Pose

Next week we continue our series and build our core strength and stability.

Please e-mail me and let me know how you are progressing.


Editor's Note: Katherine Roberts, founder of www.KRFlexFit.com and www.YogaForGolfers.com has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRFlexFit.com