This is Part 2 in a series of five articles highlighting the why and how of core development. We’ll explore the concept, its role in the golf swing, and provide examples of exercises to develop each aspect.
Anti-Extension – Part 1
Anti-Lateral Flexion – Part 2
Anti-Rotation – Part 3
Rotational Power – Part 4
Miscellaneous Core Techniques - Part 5
Anti-lateral flexion is your ability to resist bending to the side. As discussed in Part 1, understanding the entire core system is important. In this case, the lateral subsystem plays a major role in anti-lateral flexion. The lateral subsystem functions as the primary subsystem for frontal plane stabilization.
When the ability to resist lateral flexion is improved, golfers see a variety of benefits. Most importantly, golfers are more stable. As a golfer transitions to and finishes his or her swing on the lead leg, the lateral subsystem creates stability. This can help avoid sliding.
When a golfer can pivot and post on a stable lead leg, this provides a platform for the upper body to accelerate off of resulting in power. While changing directions from your backswing into your downswing, your weight is shifted laterally onto the lead leg. Resisting lateral flexion at the transition maximizes your power. The same concept holds true for athletes changing directions when cutting (i.e. basketball players). The quickest athletes are able to avoid shoulder sway and instead keep a straight line of power from the foot pushing off, through the leg and up the torso. Third, anti-lateral flexion improves hip mobility.
Here are some examples of anti-lateral flexion exercises.
Side Plank Progressions
Anti-Lateral Flexion Overhead Pallof Press
Loaded Carry Progressions