Side Pull Core Stabilizer

The Side Pull Core Stabilizer is great for creating a good stable base for your golf swing.  Although you will primarily feel it in your core, your glutes and quads are needed for stabilization.

Standing Row using exercise bands

Primary Muscles Used

Standing Row Muscles Used

Side Pull Core Stabilizer

  • Choose an exercise band or bands that have the correct resistance for your goals.
  • Attach the exercise band to an anchor point about chest height.  You can use a tree, door jam, railing, eye bolt, anything that is secured properly.
  1. Grab the handle with both hands, so your palms are facing each other and overlapping.
  2. Walk out away from the anchor point so you're chest is parallel to the exercise band, the farther away you step, the more resistance you will experience.
  3. Get into a 7 iron stance.
  4. Start with your hands touching your chest.
  5. Make sure your core is tight and engage your glutes.
    1. This creates the stable base we are looking to strengthen.
  6. Quickly extend your arms forward and slightly down until they are straight.
  7. Pause for a second and return to starting position.
  8. Repeat.
Exercise Band Standing Row Demonstration

Tim's list of benefits for the Side Pull Core Stabilizer

  • The stronger your base the more consistent and powerful your golf swing will be.
  • This is a great exercise for strengthening your core without putting movement or pressure on your lower back.
  • By using exercise bands the amount of resistance increases as you stretch the bands more.  This is especially beneficial with this exercise since your muscles are stronger as they get closer to the peak contraction, this means you get added resistance as your muscles get to the stronger part of the lift.
  • Since exercise bands are a rubber band, you must keep your core tight and use stability while performing the standing row or you will lose your balance.

What if you could play the best golf of your life while looking and feeling your best? Green Physique's Golf  Wellness program is an easy-to-use, expert-guided fitness program designed to help golfers of any skill level increase strength, mobility, stability, and flexibility.  

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