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!

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