Bigger Balls for Golf?
BY David Chettle
The Swiss ball can be an extremely useful tool for the golf athlete. These days, Swiss balls can be found in many gymnasiums with people doing “strange” things on them. Quite often these “strange” exercises have been developed to enhance one’s core (or trunk) stability.
Trunk stability is essential for the golfer as it enables you to maintain a consistent spine angle throughout your swing path – leading to greater swing control and consistency.
The Swiss ball is a useful tool for developing trunk stability as it provides a three-dimensionally unstable environment to work on/within. We often think of strengthening and conditioning our trunk using common floor exercises such as the abdominal crunch and/or pelvic floor exercises. The Swiss ball opens up a large array of exercise possibilities in the more challenging unstable environment.
In future articles, we will look at some exercise options using the ball that are designed to increase trunk strength and stability. Other benefits of these exercises that come as a result of improved trunk strength include – increased protection against low back injury, increased balance, and improved posture.
One important note on Swiss balls, if you plan to purchase one of your own (or use one at the gym for that matter), please ensure that it is inflated properly (i.e. quite firm) and is an anti-burst Swiss ball. If you do intent to purchase your own Swiss ball, I recommend the AOK brand ball as it is the best on the market and has an anti-burst rating to 500kg.
Swiss Ball Bridge and Alternate Leg Lift
- Start lying on your back with your calves on the ball (figure 1)
- Without altering your spine posture from neutral, draw your belly button in to set your deep abdominal muscles (i.e. don’t flatten your back)
- Squeeze your glutes as you lift your hips up to make a straight line from your shoulders to your feet (figure 2)
- Using your hands for balance, slowly lift one leg 20cm up off the ball, hold for two seconds, then repeat on the other leg – DO NOT hold your breath! (figure 3)
- Repeat this exercise for 3 sets of 8 lifts per leg (rest 60 seconds between sets)
- As you improve, decrease your reliance on your arms for balance and support.
Swiss Ball Planks
- Start in a push-up position with your shins on the ball
- Adjust your posture so that it is set at neutral (figure 4)
- Without altering your spine posture from neutral, draw your belly button in to set your deep abdominal muscles
- Hold your posture at neutral for 30 seconds – DO NOT hold your breath!
- Your goal is to complete 3 sets of 30-60 second holds (rest 60 seconds between sets)
- As you improve, increase the distance you go out over the ball – long term goal is to perform this exercise with your toes on the ball
