One of my favorite golf exercises is the bird dog. This pose is excellent for improving your core strength, balance and coordination.
To perform this exercise start with your hands and knees on the floor.
Your hands should be directly beneath your shoulders. Spread the fingers, pressing into the floor with the thumb and index finger to avoid sinking into your wrists. Your knees should be positioned directly beneath your hips.
Next, engage your abs so your navel moves toward your spine to create a flat back.
Extend your left arm straight out in front of you (this helps to activate the lats and abs), then extend your right leg behind you. You will need to squeeze your glutei maximi (muscles of the buttocks), adjacent to your leg as you move into this position.
Hold for two full breaths and return to center.
Repeat on the opposite side. Do ten repetitions on each side.
To make this exercise rhythmic, move the arm and the opposite leg simultaneously.
For direct feedback, position yourself in front of a mirror and watch for any imbalances or balance a 5 iron along your spine and try to maintain it’s position throughout the exercise.
The bird dog exercise will not only improve your overall performance, it will help prevent injury and allow you to enjoy golf for many years to come.
For further instruction on strengthening your core for an improved golf swing, contact Tami Bealert, PGA Director of Instruction.