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Opinion & Analysis

More Distance Off the Tee (Part 1 of 3): Upper Body Training

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If you read my previous story, Tour Pro’s Revealed: 3 Tests to See How You Stack Up, you are well aware of the fact that improving your upper body power is one of three sure ways to increase your distance off the tee. If you have not, I strongly suggest you check it out to gain some context about what is to follow and what is critical for your golf game.

Through our testing and the testing done of many of the industry leaders in golf performance, we have found that the ability of golfers to generate “push power” from their upper body is critical to maximize efficiency and speed in the swing. The way that you can test your power is simple. Sit in a chair with your feet flat on the ground. Keeping your back on the chair, chest pass with both hands a 6-pound medicine ball as far as you can. When you compare this to your vertical jump as described in More Distance Off the Tee (Part 2 of 3): Lower Body Training Plan, the number in feet you threw the ball should be relatively close to your jump in inches.

If you threw the ball and it went 5 feet, you have an upper body power problem. If you threw the ball 25 feet and jumped only 14 inches, your upper body is not the problem — you probably need to focus on your lower body. It’s not rocket science once you understand what you are looking for. What can be challenging is knowing how to improve your power once you identify a problem. That is where the rest of this article comes in. What I am going to outline below are three of the most common upper body power exercises that we use with our amateur, senior and professional golfers.

The key with any power training exercise is to make sure you are as rested as possible between sets so that you can be as explosive as possible for the repetitions. Try not to do more than 6 repetitions in a set to assure that each one is as fast and explosive as possible.

Med Ball Chest Pass on Wall

This is one of the most basic exercises there is for developing upper body push power. Make sure your feet are about shoulder-width apart and don’t be afraid to use your legs to help maximize the punishment you deliver to against the wall!

Med Ball Wall Ball

Watching the video, you may be scratching you head and wondering why this is in the upper body power article when clearly the athlete is using his legs. The reason is that in the golf swing, power starts with the legs.

Med Ball Sky Chest Throws

This one is simple. Laying on your back, all you need to do is push the ball up as high as you can, catch it on the way down and the explode it back up into the air as high as you can. If you incorporate this exercise into your routine even once a week, you will see huge gains in your ability to swing faster if this was a problem area for you.

That being said, power creation requires not only speed but also strength development. It is also important that you have a solid strength program to increase your ability to generate more force. While this is beyond the scope of this article, finding yourself a solid golf fitness expert will help you create your ideal program.

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Chris Finn is the founder of Par4Success and a Licensed Physical Therapist, Certified Strength and Conditioning Specialist, Titleist Performance Institute Certified Medical Professional and trained to perform Trigger Point Dry Needling in North Carolina. He is regarded as the premier Golf Fitness, Performance & Medical Expert in North Carolina. Since starting Par4Success in 2011, Chris has and continues to work with Touring Professionals, elite level juniors & amateurs as well as weekend warriors. He has contributed to numerous media outlets, is a published author, a consultant and presents all over the world on topics related to golf performance and the golf fitness business.

15 Comments

15 Comments

  1. Randy Bernard

    Feb 17, 2018 at 8:09 pm

    A next-level version of the third exercise would be to do it with your shoulders and head on a stability ball, rather than from the floor.

  2. Jim Marlow

    Jan 24, 2018 at 10:41 am

    I am 76 years old and spend an hour in the gym 5-6 times a week. I might as well incorporate some exercises that have the potential to increase distance off the tee. My gym has weighted balls but they are much smaller than what you show. How important is the size of the ball and where can you get the type of ball that you demonstrated?

    • Chris Finn

      Jan 31, 2018 at 11:05 am

      The size of the ball is not important Jim, rather the weight. Somewhere between 8-12 lbs typically works to allow you to get the nervous system firing faster.

  3. Ray Bennett

    Jan 23, 2018 at 4:35 am

    Haha..is this article a joke?? If not, then the author knows nothing about the golf swing. Must be desperate for articles to publish, if this is typical.

    • Chris Finn

      Jan 31, 2018 at 11:08 am

      Thanks for the comment Ray. This is based off the latest sports science and statistics relative to the three physiological movements that generate power in the golf swing (vertical thrust, rotation and push power). This article is about training the latter of the three.

      There are technical changes, equipment improvements and many other ways to improve swing speed that are “golfy”, but this is what science is showing to most efficient physically. I would be happy to discuss further with you if you would like to learn. My you can reply back here or email me directly at chris@par4success.com and we can set up a call.

  4. The dude

    Jan 21, 2018 at 5:14 pm

    How heavy the Med ball?

    • George

      Jan 22, 2018 at 4:39 am

      Six pound heavy.

    • Chris Finn

      Jan 22, 2018 at 8:16 am

      10-20 lbs generally but depends on the athlete and how much weight they can move with speed and proper technique.

      • Kurt

        Jan 22, 2018 at 1:23 pm

        Okay, but now tell us this ballistic medicine ball exercise is NOT recommended for the untrained recreational golfer. You final sentences hints at this but you should be more specific.

        • Chris Finn

          Jan 31, 2018 at 11:11 am

          Thanks for the comment Kurt. There are times and places for lateralizations, regressions and progressions for power training. These three exercises shown are relatively low risk compared to higher level power training. If a golfer is unable to walk, I would agree there might be some lower hanging fruit that you want to address first.

  5. Kurt

    Jan 21, 2018 at 12:39 pm

    ” It is also important that you have a solid strength program to increase your ability to generate more force.” This means general conditioning before you attempt golf-specific training. Anybody?
    Here’s the problem: “…the golf swing, power starts with the legs.” If you can’t walk the golf course your legs are too weak or you’re too lazy. Plain and simple.

    • ben

      Jan 21, 2018 at 1:24 pm

      … or yer too decrepit and hopeless. 😛

      • BG

        Jan 21, 2018 at 3:55 pm

        ..or just buy a set of PXGs and problemo solved. It’s all in the clubs.

    • Jp

      Jan 21, 2018 at 6:41 pm

      You forget about those of us who have disabilities that prevent under doctors order that can not walk a golf course, but can enjoy good golf and this type of training.

      • Will

        Jan 21, 2018 at 9:02 pm

        Simple …. give up golf if you can’t walk.

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Opinion & Analysis

Golf in Korea, Gangnam Style

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Greetings from South Korea, a small country in terms of landmass but large in its unbridled enthusiasm for the game of golf.

Koreans’ love for the game is evident in the fact that six of the current top 10 players on the Rolex Women’s World Ranking (including the top two) are Korean born players, and Y.E. Yang remains the only Asian player to win a major championship. And we all know who he had to stare down over 18 excruciating holes…

Not only are Koreans obsessed about playing golf, but the numbers also show that we like to buy things. Lots of golf things.

For example, despite having a little over 3 million active golfers (less than 6% of the country’s population), Korea is the third-largest golf consumer market in the world, only after the USA and Japan. It means we spend more on golf and golf-related things than all of Europe combined.

What’s more surprising is that golf hasn’t even been around for very long in Korea. It was said to be first introduced in 1897 when, to pass the time, a group of Englishmen employed by Korea’s Maritime Affairs and Tourism Organization built a makeshift six-hole course next to the Korean Customs Office.

But until Se-ri Pak’s win at the 1996 U.S. Women’s Open almost a hundred years later, most Koreans had no time in their lives for what they considered a hobby for the rich and the powerful elite.

So just how did South Korea go from a disinterested third party observer to a golf world-superpower in a single generation? How is it that its golfing population is actually on the rise while those in the U.S., Japan, and Europe are declining?

Rise of the Machines

With the ever-increasing number of video games and mobile phones, golf faces an uphill battle in getting youngsters away from the tiny screens and onto a golf course. Korea is no exception to the digital peril.

But in Korea, another type of digital revolution has also been responsible for growing the game of golf among people in their 20s and 30s, and even in their 50s. This growth in the unlikely age groups is credited to the burgeoning golf simulation game generally referred to here as “screen golf.”

Many of you have probably heard about golf simulation systems or have even played a few rounds on them. There are a good variety of systems now available in the U.S., and most do a decent job of “simulating” playing golf by calculating ball speed, launch angle, rate of spin and direction.

But to make a long story short, the current Korean golf industry owes a lot to the rise of the Screen Golf culture, which was first introduced in the late 1990s. As I said earlier, not only was golf expensive back then (still is!), but access to golf courses was also extremely limited.

Although screen golf didn’t quite catch on until about 2005, golfers and non-golfers alike gradually realized that it was an acceptable substitute for the real thing, especially in bad weather and during winter months.

Also, it was easy to access and cheap. You didn’t have golf clubs or shoes? No problem. The rental fee is even included with the modest “green fee” of about $15-$25 per person.

Overall, this new way of golfing allowed more people to experience this great game. Soon, people who were curious but could not readily access golf were eagerly lining up to see what the big deal was.

Today, a screen golf facility be found practically on every city block and many are open 24/7. You or your foursome can enjoy a competitive round or leisurely practice in a private room with hundreds of virtual courses from all over the world.

With millions of virtual rounds being played across the country each week, it was only a matter of time before those who experienced the game first-hand were motivated to further invest in their own clubs and venture onto the golf course.

What began as a means of practice in foul weather and largely derided by serious golfers, screen golf is now firmly rooted as an integral part of the Korean golf culture.

Some simulation systems even utilize an AI-assisted voice recognition software as digital caddies, while others analyze your swing or rank your skill level alongside millions of other golfers across the country and keep track of all data.

The popularity of screen golf has also lead to the creation of its own television channel, along with professional men’s and women’s tour participating in weekly tournaments for hefty prize money and sponsors.

Best of all, it proved that one is never too old to learn the game and that golf can be enjoyed by almost everyone, as it was always meant to be.

Be sure to check out the videos below to see just what the big hubbub is all about.

 

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Bogey Golf

Bogey Golf: Great father and son sports stars

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Pat and Larry talk about Charlie Woods and his chances of being great. The guys then get into the NFL playoffs and if Brendan Steele choked.

Check out the full podcast on SoundCloud below, or click here to listen on iTunes or here to listen on Spotify.

Want more GolfWRX Radio? Check out our other shows (and the full archives for this show) below. 

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The 19th Hole (Ep. 108): A tribute to Pete Dye

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Host Michael Williams remembers the great Pete Dye with guests Robert Trent Jones Jr. and award-winning author Bradley Klein.

Check out the full podcast on SoundCloud below, or click here to listen on iTunes or here to listen on Spotify.

Want more GolfWRX Radio? Check out our other shows (and the full archives for this show) below. 

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