Single Arm Farmer Walks

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:

Safely lift a single weight to hold at one side. Maintain a strong stable posture, abs braces, shoulders set back, and neutral spine. Do not allow the weight to pull you to one side, but don’t over compensate by side bending to the other side.

Movement:

While maintaining perfect posture, and stable core, simply walk in a slow walking pattern. More important than the walking, is stabilizing the pelvis and torso throughout the walking movement. To not allow the weight to tip you to one side or the other. No wobbling, or slumping.

Notes: in order for this to be a challenging core exercise, the goal is to challenge yourself by using a heavy weight that can be safely lifted. If needed, elevate the weight so the initial lift is minimal.