121: The Golfer's Guide to Core Training (You're Probably Doing It Wrong)

In this episode, Shaun reframes core training for golfers — moving away from the sit-up-and-plank mentality and toward the two core functions that actually transfer to the golf swing.

What you'll learn:

• The core has six functions, not one. Most golfers only train flexion (crunches/sit-ups) and maybe isometric holds (planks). That covers two out of six — and neither is the most important for golf.
• The six core functions broken down: 
  1. Flexion — the crunch movement
  2. Extension — arching the back
  3. Lateral flexion — side bending
  4. Anti-rotation — resisting being turned
  5. Rotational power — producing explosive rotational force
  6. Resisting extension — preventing the back from arching under load
• Why anti-rotation is critical for golf: it's what keeps your lower body stable while your upper body winds in the backswing. Without it, energy leaks out of the system and you lose power.
• Why rotational power is what generates the explosive force that becomes club head speed through impact
• The best anti-rotation exercises for golfers: Pallof presses, cable anti-rotation holds, single-arm carries, single-arm presses
• The best rotational power exercises for golfers: cable chops, medicine ball rotational throws, landmine rotations
• Why big compound movements (squats, deadlifts, single-arm presses) already train the core significantly — if you're squatting heavy, your core is working overtime to stabilize your spine
• The 5-minute add-on: two sets of Pallof presses + two sets of cable rotations at the end of any workout. Takes three minutes. Cumulative benefit over time is real.
• Why sit-ups aren't "bad" — they're just incomplete and don't address the core demands of the golf swing

Key takeaway: Train your core for what it actually needs to do in the golf swing. Not just flexion. Anti-rotation and rotational power are the two functions that matter most — and most golfers are completely neglecting them.

Resources mentioned:

• Free Mobility Self-Assessment: https://fairwayperformancevipcoaching.com/mobilityselfassessment
• Fairway Performance website: https://www.fairwayperformance.com
• Episode 118 — Lifting Heavy Won't Make You Stiff: 3 Strength Training Myths Busted

Connect with Shaun:

• Instagram: https://www.instagram.com/shaun.diachkoff/
• Website: https://www.fairwayperformance.com