The core of a great golf swing: Power lift


Editor's Note: Kelly Blackburn has traveled the PGA Tour as a fitness consultant and trainer for 17 years and welcomes your email questions and comments at   

The core of a great golf swing

For this series we are using a weighted power ball and a balance Bosu ball. The weighted ball is 4 pounds and compact to hold in the palm of your hand. Its gel like shell allows you to grip the ball using an isometric method which helps to increase strength in the hands and forearms. This helps with your club control. 

When you incorporate the Bosu balance ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the “core” muscles of the body. Combining the two is quite possibly the most effective route to improving core stabilization and neutral spinal posture, both of which are the building blocks for moving better through the golf swing. The ability to position the spine and activate the muscles necessary to do so is a key skill as it relates to all movement. Equally important, is training the core with the understanding that it links upper and lower body movement.

Here are the benefits you can receive from this series: 

    - Improved balance

    - Increased flexibility

    - Improved coordination

    - Strengthened core muscles (abdominal, mid and lower back)

Golf fitness connection:  This exercise strengthens the low back to help eliminate pain associated with the golf swing.

Power low prone lift

Lie face down on the Bosu trainer with your pelvis and lower abdomen centered on the dome. Rest your forearms with your palms down on the floor for balance. Straighten your legs behind you with your feet gripping the power ball.  Flex the abdomen and glutes and slowly lift the power ball upward.  Hold for a 4-second count and slowly return to the start position.  Repeat for the recommended number of reps.

Kelly Blackburn

Recommended reps:

Par level: 10

Birdie level: 15

Eagle level: 20