| *GAP Fitness Segment #1
GAP Golf Fitness: Building a Foundation for Better GolfSusan Hill, President of Fitness for Golf, chimes in with this month’s GAP golf fitness segment. In this issue, Hill touches on core strengthening exercises and what relationship they have with a golfer’s stability and power.
Building a Foundation for Better Golf
Everyone wants a firm midsection. For the golfer, it delivers much more than just a coveted physique. Stronger abdominal muscles convert to better balance and a more powerful swing. But, how do the abdominal muscles differ from the core? Think of the visual part of the stomach muscles you see as the outer layer of an apple. As you peel away the outside, you find a small piece inside called the core. Your body operates in a similar manner. The outside layer of your abs shows your form while the inside layer handles all the function.
Strength in these muscles are vital to a golfer’s stability and power. Stronger core muscles can also prevent injuries to the hips and back.
Those golfers with a weak core are often frustrated with the distance off their clubs. They may even feel a "twinge" in their lower back muscles because they lack good support from the opposing muscles of the core. Strength may be reduced overall and inconsistency sets in.
The golf swing relies upon core strength, endurance and proper engagement in order to see the true benefit of stabilization, control and coordination. Keep in mind, core conditioning is very important for a golfer because all movements in your entire body stem from the strength in this area. Wherever you find a weak core, you find a major source of energy leaks in the golf swing.
How strong is your core? Take the following test and let’s find out.
•Lie on your back with your knees bent. Which one of the following best describes what happened when you performed the exercises above:
(A) Your lower back lifted and you could no longer feel any pressure on your hand.
If you answered (C), congratulations! You are well on your way to developing the core strength you need for better golf. If you answered (A) or (B), start with some basic exercises as you learn how to properly engage and strengthen your core.
Regardless of your current fitness level, strength in this muscle group should always be one of your top physical priorities. For more power, better balance and stability in your swing, core strengthening exercises are among the best activities you can pursue.
Susan Hill has earned national certifications as a fitness trainer with several organizations including the National Academy of Sports Medicine, the International Sports Science Association and the American Council on Exercise.
As a Chek certified Golf Biomechanic and Sports Performance Nutritionist, she is among an elite group of golf fitness experts nationwide.
Hill has worked with hundreds of golfers ranging in skills from beginners to collegiate, amateur and tour players looking for a more competitive edge.
Hill is also a contributing writer to Golf Illustrated, a guest speaker at private and public golf clubs and a published writer on topics of health, fitness and golf. In 2003 she finished in the top three trainers for Trainer of the Year.
For more on Susan Hill, please visit
Founded in 1897, the Golf Association of Philadelphia (GAP) is the oldest regional golf association in the United States and serves as the principal ruling body of amateur golf in its region. Its 135 Member Clubs and 60,000 individual members are spread across parts of Pennsylvania, New Jersey, Delaware and Maryland. The purpose of the Association is simple: To promote, protect and preserve the game of golf in the region.
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A Walk Through Time
GAP is the oldest state or regional golf association in the country. It started courtesy of a friendly competition – the Team Matches – and has grown into the preeminent golf association in the country. Along the way, golf history has been made.
