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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

Breaking down The Challenge: Japan Skins—pros and cons for each player

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For the first time in over a decade, the PGA Tour will have a skins game event on its calendar, with Tiger Woods, Jason Day, Hideki Matsuyama, and Rory McIlroy participating in “The Challenge: Japan Skins.” With the abundance of star power in their foursome, here’s a quick look at why each of them may or may not walk away with the most skins at the end of their round.

Tiger Woods

PROS: The skins game system and exhibition match atmosphere will be a new experience for his competitors, but Woods has played in these types of events before. The excitement and pageantry from the event will be a familiar setting for him, and he may have an intimidation factor in his favor. The reigning Masters champion still can catch fire during a round, as well. For the 2018-19 PGA Tour season, his five-hole streak of scoring birdie or better during a single round was the longest such stretch among his fellow skins game participants. If he creates a similar streak on Monday, it may result in a profitable day on the course.

CONS: Tiger hasn’t played a competitive round in over two months, with his last start coming at the BMW Championship in mid-August. The competitive juices may take a while to get going, and coupled with his recent knee surgery, the rust on his game may be on full display.

Jason Day

PROS: With the skins game format rewarding aggressive play, Day will look to capitalize with his par-breaking ability. During the 2018-19 season, he made birdie or better on 22.9% of the holes he played. Additionally, he seems to like this time of the year; over the past couple of seasons, the Aussie has played very well in the month of October on the PGA Tour. In 2017 and 2018, his worst finish on the Asian swing of the schedule was T-11. He continued his good play in Asia with a T31 finish at The CJ Cup in South Korea this week.

CONS: While he a solid season on tour, it wasn’t to the same standard Day normally displays. He missed five cuts, the most times he missed weekend play since 2010. Prior to The CJ Cup, he missed the cut in two of his past four PGA Tour starts.

Hideki Matsuyama

PROS: Playing in his native Japan, Matsuyama looks to continue his great success in his home country. While he has enjoyed international success, he’s even better at home, with eight of his 14 professional wins coming in Japan. Additionally, Matsuyama can fill the scorecard with red numbers with the best of them. The Japanese star was third-best on the PGA Tour in total birdies during the 2018-19 campaign. His birdie barrages helped him finish tied-fifth for most sub-par rounds for the most recent season. Spurred on by his countrymen, the golfer representing the host nation will look to put on a show, and he has the firepower to do so.

CONS: The support of the crowd in Japan may be a double-edged sword, and the pressure to perform well may throw Matsuyama off his game. If the skins come to a putting contest, he will have the biggest challenge of all the competitors. His strokes-gained-putting statistic was the worst of all four competitors for the previous PGA Tour campaign.

Rory McIlroy

PROS: The reigning PGA Player of the Year may be the favorite on Monday. He played well throughout the season, with wins scattered throughout the calendar. His most recent play was hot, as he finished the campaign with a win at the Tour Championship. Among the leaders in nearly all the scoring categories, his competitors will have to be on top of their game to win skins from the Northern Irishman. McIlroy was the best on Tour in scoring average, helped by his making birdie or better on nearly 26% of all holes he played. His scoring average was even lower during later tee times, and with the finish to be set under floodlights, the bulk of the competition will occur during McIlroy’s favorite time of day.

CONS: Like Woods, this event will be McIlroy’s first since August. Not having played in nearly two months, coupled with this event being his first foray in an exhibition skins match, may be a disadvantage.

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Bogey Golf

Bogey Golf: Playing a round with pro

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Larry plays a round of golf with PGA Canada pro Evan Bowser. Evan teaches Larry a bunch of tips. We also discuss would you quit playing golf for 30 million dollars? and construct a Frankenstein’s monster to create the greatest golfer of all time.

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 Episode 97: The one with Butch Harmon

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The great Butch Harmon is was honored at the 2019 Houston Open, and he shares his experiences from a lifetime of golf with host Michael Williams, including what’s in the bag for the greatest teacher ever. Also features PGA Tour winner Troy Merritt talking about wining despite adversity and his work with Galvin Green golf apparel.

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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