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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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Courses

Barnbougle Dunes: World Class Golf

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We arrived to Launceston Airport in Tasmania just before sunset. Located on the Northeast Coast of Australia’s island state, Tasmania, Barnbougle is almost as far from Sweden as it gets… yet it immediately felt like home when we arrived.

Launceston Airport, Tasmania. (C) Jacob Sjöman. jacob@sjomanart.com

The drive from the airport was just over an hour, taking us through deep forests and rolling hills before we arrived to Barnbougle Golf Resort, which consists of two courses — The Dunes and Lost Farm — a lodge, two restaurants, a sports bar and a spa. Unfortunately, it was pitch black outside and we couldn’t see much of the two courses on our arrival. I would like to add that both Johan and I were extremely excited about visiting this golf mecca. We later enjoyed a tasty dinner at the Barnbougle Lost Farm Restaurant before we called it a day.

The locals at Barnbougle Dunes. (C) Jacob Sjöman. jacob@sjomanart.com

The next day, we woke up early and got out to The Dunes Course as very first guests out. Well, to be quite honest, we weren’t actually the first out. There were a few locals — Wallabies, lots of them — already out on the course. The natural landscape at Barnbougle is fantastic and my cameras almost overheated with the photo opportunities. After two intense hours of recording videos and producing photos both from ground, we headed back to Lost Farm for a wonderful breakfast (and view). After our breakfast, it was time to try our luck.

“Tom’s Little Devil.” Hole No.7 at Barnbougle Dunes. (C) Jacob Sjöman. jacob@sjomanart.com

Before describing our experience playing the courses, I would like to mention about Richard Sattler, a potato farmer and owner of Barnbougle. In the early 2000’s, Richard was introduced to U.S. golfing visionary Mike Keiser, who had heard about his amazing stretch of farmland in Tasmania and came down to visit. Mike convinced Richard that Barnbougle (which at that stage was a potato farm and still grows potatoes and raises cattle today) might be perfect for creating a top quality golf course.

After an introduction to well renowned golf architect Tom Doak and the formation of a partnership with former Australian golf pro and golf architect Mike Clayton, the development of the Barnbougle Dunes Course commenced.

The walk between the 4th and 5th holes. (C) Jacob Sjöman. jacob@sjomanart.com

Featuring large bunkers dotted between fun rolling fairways shaped from the coastal dunes, Barnbougle Dunes offers the golfer some tough challenges, in particular on the first nine. This is indeed a course that will entertain all kinds of golfers.

After our round, we looked back at some fantastic highlights such as playing the iconic 7th hole, a short par-3 called ”Tom’s Little Devil,” as well as the beautiful par-4 15th. We were just two big walking smiles sitting there in the restaurant to be honest. Lets also not forget one of the biggest (and deepest) bunkers I’ve seen at the 4th hole. The name of the bunker is “Jaws.” Good times!

As a small surprise for Johan, I had arranged a meeting after our round with Richard Sattler. Richard, ever the farmer, entered the car parking just in front of the clubhouse in a white pick-up van with a big smile un his face. We talked to Richard for almost 30 minutes. He is an extremely humble man and left such a warm impression on us. Richard explained the Barnbougle story: how it all began and the property today.

To me, this is a high-end golf destination offering something very unique with two world-class courses in Barnbougle Dunes and Barnbougle Lost Farm, both ranked in the top-100 greatest golf courses by Golf Digest and Golf Magazine (U.S.). With the courses located just next to each other, it’s probably one of the best golf resorts you can find down under and a golf resort that I would like bring my hardcore golfing friends to visit. Everything here is exceptional with the resort providing spacious rooms, comfy beds, good food and spectacular views.

(C) Jacob Sjöman. jacob@sjomanart.com

Barnbougle Dunes is a real treat to play for any golfer and will leave you with a sweet golfing memory. Compared to the golf courses available on the more remote King Island, Barnbougle is accessible (given Tasmania is connected by better flight connections) and the hospitality and service at is much more refined.

The golf resort is one of the absolute best I’ve been to. I can also highly recommend playing Barnbougle Dunes; I had great fun and you can play it in many ways. Tomorrow, we will be playing and experiencing the other course at Barnbougle: Barnbougle Lost Farm, a Bill Coore/Ben Crenshaw course with 20 (!) holes.

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Podcasts

Geoff Shackelford and Louis Oosthuizen join our 19th Hole podcast

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Louis Oosthuizen and Geoff Shackelford join our 19th Hole this week. Oosthuizen talks about his prospects for the 2018 season, and Shackelford discusses Tiger’s setback at the 2018 Genesis Open. Also, host Michael Williams talks about the PGA Tour’s charitable efforts in the wake of tragic events in Parkland, Florida.

Listen to the podcast below on SoundCloud, or click here to listen on iTunes!

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Opinion & Analysis

Fantasy Preview: 2018 Honda Classic

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It’s off to Florida this week for the Honda Classic, as the lead up to the year’s first major continues. PGA National has been the permanent home of this event since 2007, and it has proved to be one of the most demanding courses on Tour since then. The golf course measures just under 7,200 yards, but it is the often blustery conditions combined with the copious amount of water hazards that make this event a challenge. There is also the added factor of “The Bear Trap,” a daunting stretch of holes (Nos. 15-17) that are arguably the most difficult run of holes we will see all year on the PGA Tour.

Ball strikers have excelled here in the past, with Adam Scott, Sergio Garcia and Rory McIlroy all boasting fine records at PGA National. The par-70 golf course contains six long Par 4’s that measure over 450 yards, and players will be hoping that the wind isn’t too strong — when it does blow here, the course can turn into a brute. Last year, Rickie Fowler posted 12-under par to win the event by four strokes over Morgan Hoffmann and Gary Woodland. It was the first time in the last five years that the winning score reached double digits.

Selected Tournament Odds (via Bet365)

  • Rickie Fowler 8/1
  • Rory McIlroy 10/1
  • Justin Thomas 11/1
  • Sergio Garcia 18/1
  • Tyrrell Hatton 28/1
  • Tommy Fleetwood 30/1
  • Gary Woodland 30/1

Previous champions Rickie Fowler and Rory McIlroy are sure to be popular picks this week, but it’s Justin Thomas (11/1, DK Price $11,300) who I feel offers slightly more value out of the front runners. Thomas has begun the year well, finishing in the top-25 in all four events he has played. The numbers show that his game is getting better all the time. His iron play has steadily improved, picking up more Strokes for Approaching the Green week by week. Last week he gained six strokes approaching the green at the Genesis Open, which was fourth in the field.

At the ball strikers’ paradise, Thomas fans will be glad to know that he ranks fourth in the field for Ball Striking over his last 12 rounds. He is also ranked fourth for Strokes Gained Approaching the Green and second in Strokes Gained Total. Comparatively, neither Fowler nor McIlroy rank inside the top-50 for ball striking and the top-40 for Strokes Gained Approaching the Green over the same period.

Thomas’ accuracy on his approaches has been sensational lately. He leads the field in Proximity to the Hole for his past 12 rounds, and on a golf course that contains many long par 4’s it should play into Justin’s hands, as he’s been on fire recently with his long irons. He is third in the field for Proximity on Approaches Between 175-200 yards, and second in the field for Approaches Over 200 yards in his last 12 rounds. Thomas has a mixed record at PGA National, with a T3 finish wedged in between two missed cuts, but I like the way his game has been steadily improving as the season has progressed. It feels like it’s time for the current PGA Champion to notch his first win of the year.

On a golf course where ball striking is so important, Chesson Hadley (55/1, DK Price $7,700) caught my eye immediately. The North Carolina native has been in inspired form so far in this wraparound season with four finishes already in the top-5. The way he is currently striking the ball, it wouldn’t be a major surprise to see him get his fifth this week. Hadley is No. 1 in the field for Strokes Gained Approaching the Green, Strokes Gained Tee-to-Green and Ball Striking, while he is No. 2 for Strokes Gained Total over his last 24 rounds.

Having taken last week off, Hadley returns to a golf course where he has finished in the Top-25 twice in his three visits. Yet there is a sense that this year he’ll be aiming even higher than that. Chesson is fifth in this field for Proximity to the Hole from 175-200 yards and fourth overall over the past 24 rounds. With that level of accuracy on such a tricky golf course, Hadley will be confident of putting himself in position to claim win No. 2.

My next pick was a slow sell, but with the number so high I couldn’t leave him out. Adam Scott (55/1, DK Price $7,700) has been struggling for some time now. He has slipped out of the World’s Top-50, changed his putter from the short putter to the long putter and back again over the winter break, and he doesn’t have a top-10 finish on the PGA Tour since the FedEx St. Jude Classic last summer. Despite all of this, I don’t feel Scott should be as high as 66/1 with some bookmakers on a golf course where he has excelled. To put it in perspective, Scott is the same price to win this week in a modest field as he is to win The Masters in April.

There are also signs that Scott blew off some of the rust last week in LA. The Australian was 12th in the field for Strokes Gained Approaching the Green, which indicates that things might slowly be coming around for a man who is known for his prodigious ball striking. Scott’s achilles heel is the flat stick, and I wouldn’t expect that to change this week. He’s been very poor on the greens for some time now, which must be incredibly frustrating for a man who gives himself so many looks at birdie. But average putters have performed well at PGA National in the past, where it seems that excellent ball striking is the key for having a good week. Scott won here in 2016, and on his two other visits to PGA National in the past five years he twice finished in the top-15. If he can continue to improve his iron play the way he has been, I feel he could forge his way into contention.

My long shot this week is Sean O’Hair (200/1, DK Price $6,800). The Texan hasn’t done much so far this year, but he is making cuts and he arrives at a course that seems to bring out the best in him. O’Hair has five top-25 finishes in his last seven appearances at PGA National, which includes a T11 at last year’s edition. At 200/1 and with a DK Price of as little as $6,800, there is little harm in taking a chance on him finding that form once more this week.

Recommended Plays

  • Justin Thomas 11/1, DK Price $11,300
  • Chesson Hadley 55/1, DK Price $7,700
  • Adam Scott 55/1, DK Price $7,700
  • Sean O’Hair 200/1, DK Price $6,800
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19th Hole

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