Golf Balance Groundwork

Balance is one of the most important elements of a consistent golf swing. In this session, Mark takes a different approach — working entirely on the ground to build stability, core strength, and body control.

These drills are simple, challenging, and surprisingly effective. Don’t worry about how they look. Focus on how they feel and how they help your body work together.

Why Ground-Based Balance Training Works

Working on balance from the ground helps:

• Build a stronger core.
• Improve full-body stability.
• Increase body awareness.
• Develop better control through your swing.

When your entire body is engaged to maintain balance, that stability carries directly into your golf game.

Exercise 1: Boat Pose

Start seated on the ground and find balance just above your tailbone.

• Sit tall with your chest up and shoulders back.
• Avoid rounding your back.
• Balance on your sit bones.

Once stable, you can progress:

• Straighten your legs.
• Lower and lift into high/low boats.
• Hold the position with control.

You’ll feel this in your core immediately, but also in your legs and posture muscles.

Exercise 2: Bird Dog

Move into a tabletop position:

• Wrists under shoulders.
• Knees under hips.

From here:

1. Extend one leg back.
2. Reach the opposite arm forward.
3. Keep your chest square to the ground.

Key details:

• Turn the thumb up to open the shoulder.
• Drive the heel back.
• Engage the core for balance.

To progress:

• Bring elbow to knee.
• Extend back out.
• Repeat for controlled reps.

This builds both balance and dynamic core strength.

Exercise 3: Superman

Lie face down with your arms in a goalpost position.

From here:

• Lift your arms, chest, and legs.
• Press lightly through your core.
• Hold briefly, then lower.

You can:

• Hold for a few breaths.
• Repeat for reps.
• Turn it into a smooth up-and-down motion.

This strengthens:

• Lower back.
• Glutes.
• Obliques.
• The entire posterior chain.

These areas are critical for a stable, powerful golf swing.

Effort Level Matters

You don’t need to go all-out. Aim for about 70–75% effort.

Even small, controlled movements can build strength and stability over time.

Why This Improves Your Golf Game

These exercises train your body to work as one unit.

Better balance and core strength can lead to:

• More stability during your swing.
• Better control of movement.
• More consistent ball striking.
• Improved efficiency and power.

When your body is stable, your swing becomes more repeatable.

Final Thought

These simple ground-based drills are a powerful way to improve balance and core strength without needing much space or equipment.

Focus on finding balance, engaging your core, and improving a little each time. The results can carry directly into your golf game.