Ball Pikes

Potentially the most important muscle group, the core is composed of all the muscle from hips to shoulders. It effects full body movements as well as maintaining posture throughout movements. The core effects the transfer of energy from the lower to upper body. A strong core improves all aspects of golf from maintaining posture to increasing club head speed as well as helps prevent injuries

Starting position:

Start by laying on the ball, at chest level, with feet on the ground, and hands on the ground in front of the ball. Move your body towards your hands as your hands walk away from the ball. As most of your weight shifts to your hands and the ball, the feet will leave the ground. Walk out until your knees, or shins are on the ball. Maintain a tight midsection, and neutral spine. The body should be in a plank position, not allowing the hips to drop below the shoulders.

Movement:

Once in the starting position, maintain you hand position on the ground, lift the hips up as high as you can, while keeping the legs straight, pulling the ball close to your hands. Coming up on the toes on the ball would be the highest. Slowly return your legs to a straight body position, without allowing the hips or back to drop below the shoulders.

Notes: Do not attempt a high pike if you have shoulder issues.Narrower foot position on the ball is more difficult, wider foot position on the ball, to squeeze the ball makes movement easier. Ball size may also vary difficulty.