Free Golf Workouts, Nutrition Tips and Performance Psychology Secrets From The Renegade Golf Coach


Golf Stability Tests – Are You As Strong As My 6th Graders?

by Coach Stephen on

golf stability

Golf is predominantly a power sport.

But in order to have power, you must have golf stability.

You see, your proper flexibility and mobility allows certain parts of your body to move through large ranges of motion.

The kicker, though, is that other parts of your body need to remain stable.

It is the combination of some parts of your body moving around other stable parts, that creates the TORQUE we need for POWER.

Once golfers understand this, they start giving more respect to the need for stability exercises, especially early on in the training cycle.

At The Renegade Golf Center, we have established benchmarks that all of our golfers need to meet before they are able to advance to the strength and power phases of their program.

In todays blog post, I’ll show you three of those golf stability benchmark exercises, and you can see if you’re as stable as my junior girls.

NOTE:  Don’t be embarrassed when you aren’t… just practice these exercises several times a week, and you too will get strong and stable.

Test Number One – Single Leg Bridge

The Renegade Golf Standard for this test is 4 minutes straight on each side.

How to perform this test:

Lie on your back with knees bent and feet on the floor.  Clasp hands together and reach arms straight up towards the ceiling.

Extend your hips up towards the ceiling and hold that position.

Straighten one leg so that it is even with the working leg.

Keeping hips level, hold this position for 45 seconds, then rest for 15 seconds, an repeat on the other leg.

If you feel cramping in your hamstring – STOP.  It means that your glute is not activated and the hamstring is over-working.

golf stability

Test Numer Two – Prone Cobra

The Renegade Golf Standard for this test is 4 minutes straight.

You get out of this exercise what you put into it. Be meticulous with your form and give 110%.

Make sure your hands face away from your body and your thumbs point upward. Check to assure your form matches that of the picture below.

Keep your head in neutral – do not allow yourself to look up (most common form error).

Contract your glutes and your abdominals to avoid over utilization of your low back musculature.  Keep you toes in contact with the floor at all times.

Your main focus should be squeezing your shoulder blades together and down.

Hold for 30 seconds and then rest for 15 seconds.  Repeat for 2-6 sets.  Eventually work to reduce the number of sets, with the final goal being 1 x 4 minutes straight.

golf stability

Test Number Three – Side Plank

The Renegade Golf Standard for this test is 3 minutes straight on each side.

Start by lying on your side with your elbow directly under your shoulder, your feet stacked, and your arm resting on your hip.

Take a deep diaphragmatic breath and gently draw the navel toward the spine.

While simultaneously pushing the elbow into the floor and side crunching, bridge your body into position while maintaining good postural alignment.

Hold this position for 10 – 45 seconds. Your navel should be drawn in at all times.

golf stability

If you like these three (or maybe “love to hate” them), in just about five weeks, I’ll be releasing –

The Power Golf Fitness System: Drive Crushing Workouts For The Time-Crunched Golfer

Golf Stability

 This System will consist of a detailed manual and videos taking you through all four phases of a golf fitness program, just like the tour pros (but modified to fit into the schedules of people with “real lives” and commitments).

More details on that coming up.

Get rock solid golf stability… and Get After Old Man Par!

 If you enjoyed this post, then join 14, 084 other golfers and get free email updates >>> Click Here<<<

{ 13 comments… read them below or add one }

randy June 5, 2012 at

I have a question regarding the prone cobra. In order to rotate the hands so the thumbs are pointing up, are you rotating “outward” or “inward”? I would assume outward as that causes the shoulder blades to naturally come together, at least that what it feels like.

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Coach Stephen June 5, 2012 at

Hey Randy – thank you for your question. You are absolutely correct, in that the hands rotate “outwards”. With full external rotation ROM, you will be able to have the backside of your hands touching the sides of your legs (usually easier for women golfers, because they have less upper body mass). Another hint I give to clients is to try it both ways…. and use the hareder one (which is always the proper “outward” rotation). Keep at this exercise, I cannot emphasize enough how important it is for improving the endurance of your upper back and posture through a round of golf, and in everyday life.

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David B June 5, 2012 at

I just read about doing stretches on the green, and I started doing so to limber myself up for my swings. Now I see there’s an entire workout regimine! Crazy. Embarrassing as it is, I could use the strength of a sixth-grader. Thanks for putting this up.

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Coach Stephen June 5, 2012 at

Hey David – you are very welcome. Lots more to come. Don’t hesistate to shoot me over any questions you might have… we’re here to help.

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Krista Brown June 14, 2012 at

It’s crazy how much you need to work out and stretch to play golf. Everyone thinks it’s such a relaxing sport, but you do need to get in shape to work on the perfect swing.

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Coach Stephen June 14, 2012 at

Krista – couldn’t have said it better myself. 😉

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Mark Wallace June 14, 2012 at

That side plank just about near killed me! Haha. I don’t think I”m quite as strong as I thought.

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Coach Stephen June 14, 2012 at

Hey Mark – Consistency is key with these type of static stability exercises. Perform them 3-4 times per week, and you will be surprised how much time you will be able to add after only one month. Keep me posted.

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Gene Thomas June 17, 2012 at

I used to be muscular, and while I could hit the ball pretty far, I couldn’t hit it consistently well. My muscles, notably chest muscles, would impede my golf swing. Now that I’m much less muscular (rather skinny), my golf swing is like butter and I hit it extremely well (though not as far). However, I want to put on muscle mass again and am wondering if there’s a way to maintain my current golf swing while doing so.

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Coach Stephen June 17, 2012 at

Hey Gene – it is absolutely possible to add some lean muscle to your frame, and it can certainly help with your golf swing in many ways. The VITAL key is that you keep the length of all of the muscles optimal and maintain your range of motion. Keep me posted.

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Robert Marshall June 17, 2012 at

It’s awesome having a coach right in the comfort of my own home – and for free!

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David November 17, 2012 at

This looks interesting and I can try these poses, some I will not be able to do because of 2 shoulder sergeries. in the past 2 months. Same shoulder, still in therapy. I will do what I can and be happy to move a little. Some of the right side stuff I could do.
Left low maybe, I will try all I can. I will be back.

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David November 17, 2012 at

Good time for me to do something or whatever, I will try. I did not play golf this year, first time in 35 years. Keep me posted.

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