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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

Are golf fans and the media right to judge Brooks Koepka?

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Brooks Koepka’s relationship with observers of the game has been uncomfortable of late. You only have to go back to August of this year, when at the PGA Championship, Tiger Woods poured his heart and soul into his final round at the year’s last major with the spectators of St. Louis delivering in kind to create one of the best atmospheres at a golf event in recent years. Koepka that day, received polite applause from the crowd that Sunday evening as he tapped in nonchalantly on the 18th green to win his second major championship title of the year. After the climate that Woods had created, that final scene, it is fair to say, was a little anti-climactic.

Koepka, who ascended to the summit of the game after victory at the CJ Cup on Sunday has come under fire for being an aloof golfer who lacks personality and passion on the golf course. His lack of emotion while competing rubs many people the wrong way, especially ever since he described golf as “kind of boring” in a 2015 interview with Golf Digest.

Koepka’s blasé appearance on the golf course has led to a distant relationship between himself and both golf spectators and the media. The media’s perceived lack of appreciation for Koepka is fueled by his robotic style on the golf course. Unlike, Woods, McIlroy, or Spieth, who express themselves on the course and offer marketable narratives at all times, Koepka is considered dull and lacking a personality.

This lack of appreciation from golf’s media lights a fire under the American. Earlier this year, Koepka displayed the type of emotion that golf fans would love to see on the course when he railed against the media for the lack of attention they give him.

“You’ve got guys who will kiss up, and I’m not gonna kiss up. I don’t need to kiss anyone’s butt. I’m here to play golf. I’m not here to do anything else. I don’t need to bend over backwards to be friends with anyone [in the media], but certain guys do that because they want their names written. I’d rather be written about because of my play. Sometimes it does suck, but I’ve started to care less. Come Sunday, I won’t forget it when everyone wants to talk to me because I just won. I don’t forget things.”

It is clear what now motivates Koepka (at least in part): His indignation at the lack of respect he feels he receives from the media has given him the impetus to work even harder, resulting in a career-defining year which saw him bag two majors, the PGA Player of the Year award and the world number one ranking.

Are golf fans unfair to judge Koepka on his emotionally void performances? I don’t think they are. While it’s only right to appreciate the level of dedication, skill, and nerve that Koepka has displayed on his way to the top of the sport, fans of any sport want to root for a player who showcases their thirst for victory as imperative to their being. Think Rafael Nadal, Tom Brady, Cristiano Ronaldo etc. Athletes are admired as much for their skill as they are their desire to win that they express outwardly, energizing fans of their sport. Nowadays, sports are as much a competitive activity as they are entertainment. As long as Koepka fails to show how much he wants to win to the public, fans of the sport and the media are not going to show him the adoration and attention that he deserves.

How will Koepka’s personality affect his status in the game of golf?

Should the American continue to claim major titles and hold onto the world number one ranking, will appreciation rise? Probably not. His situation is reminiscent of tennis legends Pete Sampras and Ivan Lendl. Both world class champions throughout their illustrious careers, yet both failed to capture the imagination of fans due to their stoic and emotionally lacking approach on the court.

While the attention and love Koepka receives currently is limited for someone who is world number one, his unresponsive, passive demeanor doesn’t afford him the luxury of having a dip in form and still staying relative. Woods barely played from 2014-17, yet any news from the 14-time major winner in this period was still box office, while the likes of McIlroy and Spieth who have both suffered substantial dips in form over the past couple of years have received bundles of attention both from the media and from spectators during this period. Koepka does not have the same comfort, and he will need to stay at the top of the game or his limited attention from the golfing world will diminish.

However, it’s difficult to imagine the 28-year-old going anywhere anytime soon though. The three-time major winner has a game designed to dismantle even the most challenging of golf courses. While viewers may be unenthused by BK’s robotic nature, it’s something they may have to accept. Koepka’s feeling of being slighted by the golfing world may have had one of the most positive effects on his career, and as long as he feels unappreciated, he can allow his talent to hit back at his critics.

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The 19th Hole (Ep. 55): How to cure the chipping yips, from Master Instructor Jim Waldron

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The yips can be career-ending. Master Instructor and GolfWRX contributor Jim Waldron talks with host Michael Williams on what causes the yips and how to get rid of them. Also appearing in this episode is Dean Knuth of Heat Golf, and Bodo Siebert of Tagmarshal.

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

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The Gear Dive: Golf prodigy Cole Hammer talks equipment, not turning pro, committing to Texas

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Cole Hammer, who once qualified for the 2015 U.S. Open at 15 years old, joins The Gear Dive Podcast with Johnny Wunder to discuss equipment, being a Freshman at the University of Texas, committing for 4 years, not turning pro and his crazy big summer including a win at the 2018 Western Amateur.

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

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