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:

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