In a previous article, I wrote about how you can build functional speed into your golf swing over several weeks by practicing swinging faster, and using resistance bands to perform downswing band isometrics.
Most amateurs and even professionals don’t work on their speed at all, so when you simply put in a little bit of effort to gain speed, you can make very quick improvements.
If you’re hungry for more distance, here are 6 additional exercises that you can add into your routine to continue building strength and speed to your golf swing.
Note: I’m showing these exercises with resistance bands, which are great if you travel a lot and want to be consistent with the equipment you are using. However, if you always work out in the same place and have access to a Keiser Infinity Series Cable Machine or other similar cable machine, those are OK to use too.
Anchor your bands up high, go toward the top of your back swing and stretch the bands/cables down to an impact position.
Do a set of 2 reps (yes, only 2!) and then switch yourself around to do the same for the opposite side. Perform 3 sets and make sure that on the last set you work up to as much resistance as you can safely control and try to set a new strength max while still using your golf posture.
We want to build useable strength and not “hit it out of bounds” strength.
Decline Chest Flyes
For the chest and the “pushing/throwing” part of your golf swing, repeat the same thing as above but use only the trail arm from your downswing versus using both arms.
Cross-Body Lat Pull Down
Work your triceps by grabbing the band/cable handle with your rear hand and extend your triceps into your impact position.
To strengthen your trail side deltoid, shoulder, and back, position the band/cable down low, grab the handle in your setup position with your trail hand, and pull it up toward the top of your back swing.
You can also mimic the follow through, and similarly exercising your lead deltoids, shoulder, and back, by going to your post impact position, grabbing the handle with your lead hand, and pulling the band/cable up in to your follow-through.
Incline Chest Flyes
To further work the trail chest, position the band/cable down low, grab the handle with your trail hand at a point where you are just prior to impact and extend it up toward the follow-through.
Twice per week, start with the isometrics for a warm-up, move into this routine, and then follow it up with 30 full golf-swing reps where you practice your speed using a feedback device like the Sports Sensors Swing Speed Radar. You’ll not only get a great upper/overall body workout, but you’ll also be doing it in a golf-specific way that can get you on your way to hitting much longer drives.
Note: This article is for informational purposes only. Consult a physician before performing this or any exercise program.
Lesson of the Day: Understand cause and effect to make permanent swing changes
In our “Lesson of the Day” video series with V1 Sports, we match a different GolfWRX member with a different V1 Sports instructor. It’s extremely important to both V1 Sports and GolfWRX to help golfers improve their games and shoot lower scores, and there’s no better way to do that than getting lessons. While we not only want to provide free lessons to select GolfWRX members, we want to encourage and inspire golfers to seek professional instruction. For instructions on how to submit your own video for a chance at getting a free lesson from a V1 Sports instructor as part of our Lesson of the Day series, CLICK HERE.
This week, V1 Pro Dan Marvosh looks at WRX Member Matt Chappellie’s swing.
About the pro
Dan Marvosh is a PGA Professional as well as TPI Certified instructor based at Sterling Hills Golf Club in Camarillo, CA. In addition to providing a TPI physical screen to understand your body’s movement patterns he also uses the advancement of technology to accurately measure all of the key components that go into making you a better player. These tools include V1 Pro software for analyzing your golf swing, Flightscope launch monitors as well as a brand new wrist sensor called Hackmotion. In addition to in person coaching and programming, Dan offers his students the ability to learn from anywhere in the world via his golf academy.
My first impression of Matt was that he has an athletic setup and likely plays regularly, but like many of you, definitely will benefit from understanding the core cause and effect of why his inconsistencies in ball striking occur. Matt has a very weak grip, evidenced by the “v” of the trail hand pointing in front of his sternum. Players with weak grips generally get the club face fairly open in the back swing and thus have to react accordingly on the down swing to match up the open club face. While most high-handicap players usually react to an open face by swinging left or “over-the-top” to square that open face, Matt has a better players match up where he combines his weak grip with pressure towards his toes at address which cause him to stand up (to maintain balance) in the back swing.
As Matt makes his transition, you’ll notice he continues to early extend (note the loss of tush line) which for him does get his swing direction to the right, however in doing so he will have a significant loss of forward shaft lean and most importantly, face control. In short, standing up in the downswing reduces your ability to create ground force which encourages torso and hip rotation. If you watch Matt’s video, you will be able to understand the connection more clearly. Notice that when the shaft is parallel to the ground in the downswing (Golf Machine aficionados call this p6) the club face is still fairly open (hence why just working on rotation will not work), however just past impact the face has rolled significantly closed, further showing the effect on not utilizing the ground properly to stabilize the face.
In conclusion, like many swings it is often easy to notice the symptoms of Matt’s flawed pattern, however understanding the core cause and thus effect allows permanent change to be more possible and for a lot of my players that starts with the club face. Here are the key steps for Matt to take in order to allow permanent change to show up on the course — where it matters most!
Steps to improvement
- Create a stronger grip at setup- the checkpoint for Matt is to have the “v” of the trail hand to line up more with his trail forearm. Most of you will also benefit from being able to see two knuckles of the top hand from address given its effect on controlling the tendency of an open club face.
- Feel like pressure at address in the feet is more in the mid foot as opposed to towards the toes.
- Work an early extension drill (in the video) to create body awareness and new rotational feels with more ideal pressure shifts (Whenever doing a drill, start off slow and work your way up to speed and take advantage of your smart phone to measure your progress – feel and real are often two extremely different things. Finally, dedicate a portion of your practice to practice swings at 90% speed that incorporate portions of the change you are making and try to match those swings on a ball, this is ultimately the swing you want to take to the course because it has athleticism and incorporates your new pattern)
How-to Series: How to move your hips on the backswing
This is the first installment in our How To Series — follow this plan to master the movements of the hips on the backswing!
This new series is all about helping you improve your golf swing quickly. We’re going to break the swing down into its component parts and give you specific practice direction — master these key elements of the swing and you’ll see improvement fast!
How “long arms” at the top of the backswing can help you hit the ball farther
One of the hardest things to do as we get older is to make a big shoulder turn with extended arms at the top. It’s the swing of a younger golfer! However, every one of us can add width at the top so we can hit it farther, but few know how to actually do so. In this article, I will use MySwing 3D Motion Analysis to help you understand how beneficial long arms are at the top.
As you examine the swing of this particular player, you will notice that the lead arm is “soft” and the hands are close to this player’s head at the top. This is the classic narrow armswing to the top that most older players employ. And as we all know this position leaves yardage in the bag!
Now let’s look at the data so we can see what is actually happening…
At the top you can see that the shoulders have turned 100 degrees which is more than enough, but the arms look jammed and narrow at the top. Why?
The answer lies within the actions of the rear arm, the lead arm is only REACTING to the over-bending of the rear elbow. As you can see at the top the rear elbow is bent 60 degrees. In a perfect world, when the rear elbow is at 90 degrees (a right angle) or more, the lead arm will be mostly straight — depending on how you’re built.
Something to note…in this position the hands are just past the chest and the shoulders have turned almost 90 degrees. However, when this player finished his backswing, he added 30 more degrees of rear elbow bend and only 11 more degrees of shoulder turn! What this means is that for the last quarter of the backswing, all this player did is allow the hands to basically collapse to the top of the backswing. This move is less than efficient and will cause major issues in your downswing sequencing, as well as, your transitional action.
As stated when your trail elbow stays at 90 degrees or wider in route to the top, you will have a much straighter lead arm.
One last thing to note when comparing these two players is that this player two had a shorter backswing length but a BIGGER shoulder turn with WIDER arms at the top, giving this player a short compact motion that resembles Adam Scott — which seems to work for he and Butch!
Therefore, the thing to remember is that if your lead arm is soft at the top and your arms look crowded at the top, then you must fix the over-bending of the rear elbow on the backswing. And if you have wider arms you will have a more solid “package” to become a ballstriking machine!
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