The Cross-Body Mountain Climber Exercise is great for increasing and maintaining mobility in your core, enabling you to create more effective separation (the “X-factor”) in your golf swing.
The Cross-Body Mountain Climber Exercise forms part of the Golf Mobility series of innovative and dynamic exercises that will help to improve your joint and muscle mobility, improving your range of motion while increasing functional strength within the entire range of that motion – thus helping to prevent injuries and building the foundation for a consistent, accurate, and powerful golf swing.
Steps
- Start in a push-up position – with your hands and toes on the ground, your legs and back straight, forming a straight line from your ears to your ankles. The heels of your hands should be beneath your shoulders with your palms flat on the floor.
- In one fluid movement, lift your right foot and bend your right knee up towards your chest as you push your right knee across your body past your left hip.
- Return to the starting position and repeat on the other side.
- Repeat for the desired number of repetitions with each leg.
Keep your back straight and your shoulder blades pulled down throughout – keep them away from your ears.
Keep your abdominal muscles engaged, press the whole of your hands firmly into the floor.
Keep your head in a neutral position, with your eyes looking at a point on the floor under you.
You should feel it working your abdominal muscles, hip flexors, chest, shoulders and back.
Variation
If, at first, you find this exercise difficult, try the High Plank with Hip Extension Exercise.
There are a number of other variations on the classic plank exercise in the Golf Loopy Train like a Champion System, which you can view by clicking here.
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There are a number of other golf-specific mobility exercises in the Golf Loopy Train like a Champion System.
Introduction to the Swing like a Champion System.
Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.
