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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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On Spec

On Spec: Interview with GOLFTEC VP of Instruction Nick Clearwater

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In this episode of On Spec brought to you by Golf Pride Grips, Ryan talks with GOLFTEC’s Vice President of Instruction Nick Clearwater about his history with golf, teaching, and how he and his team at GolfTec help golfers play better.

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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Opinion & Analysis

From the GolfWRX Vault: The day I met Ben Hogan

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In addition to continuing to look forward to new content that will serve and engage our readership, we also want to showcase standout pieces that remain relevant from years past. In particular, articles with a club building or instruction focus continue to deliver value and convey useful information well after their publish dates.

We want to make sure that once an article falls off the front page as new content is covered it isn’t relegated to the back pages of our website.

We hope that you’ll appreciate and find value in this effort.

Industry veteran (and one heckuva writer) Tom Stites, who served as the Director of Product Development at Nike’s Oven, tells the story of how he landed a job as an engineer at the Ben Hogan Company and what his first meeting with Mr. Hogan was like.

Get a taste for Stites’ excellent piece from 2015 below.

Getting near my boy was the real reason I wanted to get to Texas, but the golf was a sweet attraction, too. With a perfect touch and timing, the Good Lord prompted the Hogan Company to advertise for a new product development engineer. On just the right day, I was changing flights at DFW and bought a copy of the Fort Worth paper. In the want ads I saw something like, ”Ben Hogan will pay you cash money to engineer and work on golf clubs.” So I applied.

My product development experience at Kohler got me the interview, but the Good Lord got me the job. It was truly a real miracle, because in 1986 I knew zero about club design and manufacturing. I was quickly made the boss of the model shop, and was to manage the master club maker Gene Sheeley and his incredible team of long-time club artisans.

Me as their boss? That was a joke.

I knew a few things about physics at that time, but these guys were the real deal in club design. I knew immediately that I was in over my head, so I went to Gene and professed my ignorance. I pleaded with him to teach me how to do the job right. At that, I guess he considered me harmless and over the next number of years he became my Yoda. His voice was even a bit like Yoda.

Read the full piece here.

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Opinion & Analysis

Why do Tour players prefer fades over draws from the tee box?

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There is a growing trend on the PGA Tour and other professional golf tours where some of the game’s best players favor a fade from the tee box. Amateur golfers often struggle with golf shots that slice away from their target. These shots can lead them out of play and have them eagerly chasing a more neutral or drawing shot shapes. Additionally, a large fraction of low handicap and professional golfers play a golf shot that draws repeatedly onto their target. These thoughts can leave you wondering why anyone would choose to play a fade rather than a draw with their driver.

The debate over whether players should fade or draw their golf shots has been intensely lobbied on either side. While this is highly player specific, each particular shot shape comes with a set of advantages and disadvantages. In order to discuss why elite golfers are choosing to play a fade and why you might as well, we must first explore how each shot shape is created and the unintended effects within each delivery combination. This article explores the ideas that lead some of the most outstanding players in the world to choose a fade as their go-to shot shape for their driver.

Before examining what makes each shot unique, golfers should be familiar with some common club fitting and golf swing terminology. Club path, clubface angle, impact location, spin-axis or axis tilt, and spin loft are all detailed below.

The curvature of a golf ball through the air is dependent on the backspin and sidespin of each shot. These spin rates are directly linked with each players golf swing and delivery characteristics. During every shot, each golfer will deliver the golf club back to the golf ball in a specific orientation. The relationship between the golf club face and the path of that club will determine much of how the golf ball will travel. A golf clubface that is closed to a club path will result in golf shots that either draw or hook. A clubface more open to the club’s path with create a shot that fades or slices. It is important that face angle measurements are taken in reference to the club path as terms like “out-to-in” or “in-to-out” can results in either of these two curvatures depending on face angle and impact location measurements.

Impact location should not be overlooked during this exchange and is a vital component of creating predictable golf shots that find the fairway and reach their maximum distances. As strikes move across the clubface of a driver gear effect begins to influence how the golf ball travels. In its simplest form, gear effect will help turn the golf ball back to the center of the golf club head. Impact locations in the heel will curve towards the middle and lead to golf shots with a more pronounced fading shape. Toe strikes lead to the opposite reaction and produce more draw or hook spin. Striking a golf ball from the upper half of the driver clubface produce higher launches and less spin, while strikes from the bottom create lower launches with higher backspin rates.

Spin-axis tilt or simply axis tilt is a result of the amalgamation of face angle, club path and strike locations. A golf shot will curve in the direction that its axis tilts during flight. Golfers familiar with launch monitors like Trackman and GCQuad, can reference axis tilt and spin-axis tilt measures for this measurement. Shots that curve to the left will have a leftward tilted axis, and shots to the right a rightward axis tilt. Golf shots tilting to the left and to the right are given names depending on which hand is dominant for that golfer. A draw or hook is a golf shot that curves in the air away from the golfers dominate hand. Right-handed players will see a golf ball hit with a draw spin from right to left in the air. Left-handed golfers see their draw shots spin from left to right. Fades and slices have the opposite shapes.

Spin loft is another critical component of creating and maintaining the flight of a golf ball. In concert with the spin-axis tilt of the golf ball, the spin loft influences the amount of backspin a golf ball possesses and will determine much of how stable that golf ball’s flight becomes. Golf shots hit with more backspin curve less violently than golf shots hit with too little spin especially in the wind. Spin loft is exemplified as golfers find themselves much more accurate with their wedges than their driver. More spin equals more stability, and this leads us to why professional players opt for their fade.

Modern drivers can be built to maximize the performance of each golfer on their best swings, but what about their misses? Golfers often lose confidence standing over their golf shots if they see the ball overdrawing or hooking too often. Overdraws and hooks create golf ball flight conditions that are unpredictable and lead to directional and distance detriments that can cause dropped shots and penalties. Because of this, elite right-handed players do not often like to see the golf ball going left from the tee box. By reducing their chances of hitting hooking tee shots, golfers often feel more freedom to swing the golf club freely and make smooth, powerful motions. This is never more evident than when watching Brooks Koepka and Dustin Johnson hit their drivers. While both players hit the golf ball both ways, their go-to shot from the tee is a left-to-right curving fade.

But wait, doesn’t a draw go further than a fade? While it is not inevitable that a draw will fly further or roll out more than a fade, the clubface and club path conditions needed at impact to produce each shape often lead to differences in spin rates and launch angles that affect distance. Less dynamic loft created by a closed clubface can lead to lower launch, less spin, and more distance. The drawback of these conditions is the reduced spin loft and decreased stability. So how much distance is worth losing to find more fairways? As we continue to see some of the longest hitters on the PGA Tour win tournaments and major championships distance is the premium.

Luckily, modern drivers and club fitting techniques have given players a perfect blend of distance and accuracy. By manipulating the center of gravity of each driver, golfers can create longer shots from their best strikes without giving up protection from their mishits. Pushing the weights more near the clubface of drivers has given players the ability to present more loft at impact without increasing backspin. The ability to swing freely and know that if you miss your intended strike pattern your shot will lose distance but not end up in the most dangerous hazards have given players better, more repeatable results.

While it can be advantageous for casual golfers and weekend players to chase as many yards as possible, players that routinely hit the golf ball beyond 300 yards can afford their misses to fall back if they will remain in play and give them a chance to find the green in two shots. More stability when things do not go as planned thanks to increased spin lofts and less violent curvature has allowed elite level golfers to perform consistently even under the most demanding situations and it is why we continue to see a growing number of players favor a fade from their tee shots.

 

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