Connect with us

Opinion & Analysis

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

Published

on

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.

Your Reaction?
  • 97
  • LEGIT9
  • WOW0
  • LOL5
  • IDHT1
  • FLOP3
  • OB3
  • SHANK16

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.

Leave a Reply

Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Podcasts

The Gear Dive: Catching up with @bryangolf

Published

on

In this episode of The Gear Dive brought to you by Titleist Golf, Johnny chats with his old friend Bryan Laroche (@bryangolf) on….well everything.

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. 

Your Reaction?
  • 1
  • LEGIT1
  • WOW1
  • LOL0
  • IDHT0
  • FLOP0
  • OB0
  • SHANK2

Continue Reading

Mondays Off

Mondays Off: Steve’s worst shot of his life and Knudson’s handicap is heading up!

Published

on

Steve played in a tournament and hit one of the worst shots of his life. Knudson’s game is on the decline but his handicap is heading north. Steve talks about member-guest tournaments and the one-day event they have coming up.

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. 

Your Reaction?
  • 2
  • LEGIT0
  • WOW0
  • LOL0
  • IDHT0
  • FLOP1
  • OB0
  • SHANK0

Continue Reading

Opinion & Analysis

What’s the craziest thing you’ve ever done for golf?

Published

on

Golf, like many hobbies, can drive people to do some crazy things—whether it be to play a course on your bucket list, purchase a club you’ve been looking for, or drop everything just to play with your buddies.

As a purely self-diagnosed golf junkie, I have gone out of my way to do all of these things on many occasions, and I have a feeling a lot of others here have some stories to tell similar to these.

The Long Trip

Let me start by saying that I’m not a “Bag Tag Barry” or really a bucket list course kinda guy. Yes, I have courses I want to play, but at the moment the highest on the list starts and ends with the Old Course at St. Andrews – because, simple – it’s St. Andrews. Beyond that, my “hoping to play” list pretty much the standard classics.

But it doesn’t mean that I haven’t gone WAY out of my way to play, especially when you think about the recent 1600-plus mile journey I just took to Sweetens Cove to play in the First Annual “Oil Hardened Classic” run by Eternal Summer Golf Society.

Sweetens has been on my radar since I first heard about it, and if you are at all interested in course architecture I’m sure it has been on your radar for a while too – great piece on it here from WRX Featured Writer Peter Schmitt (You’ve Never played Anything like Sweetens Cove).

Sweetens Cove

When I first heard of this event, I knew it was something I HAD to do. I’ve been playing persimmon clubs (not to be confused will full hickory) for a couple of years now and in case I haven’t made it clear in the past—I love blade irons. To be able to play with a bunch of other “golf sickos” made this something I really wanted to do, and to let you in on a little secret I’ve been hiding for a while, before this I had never done a real “golf trip” before.

Problem: Being in the Great White North puts me a long ways away from South Pittsburg, TN and a golf trip like this with air travel and a rental car was out of the question. So what’s the next best thing? load the car up with a bunch of old wooden clubs, some blades, three golf bags, lots of balls, gloves, enough clothes for a few days, a cooler, and a passport: BOOM my first golf trip.

I-75 was my route for an entire day. 14 hours total with stops: It was an easy drive to Chattanooga, where I filled up on BBQ and stayed the night. From there, it was a simple 40-minute drive over in the morning and with Sweetens Cove in Central Time (just across the line, I should add), I even got a much appreciated extra hour of sleep. The golf course was ours for the whole day and beyond the for fun scheduled matches it was a playground. Groups of 12 people playing the same hole, three-club mini loops, trying out impossible putts on the rolling greens—we did it all.

A few years ago, if you had told me I would drive 28 hours round trip to endlessly loop a 9-hole golf course with persimmon clubs and a bunch of “strangers,” I would have probably called you a total idiot. Now, I can’t imagine not doing it again.

Speaking of long golf trips, how does a 2,700-plus mile round trip to play Cabot Links and Cliffs Sound?

It started with an already planned two-week road trip, Toronto, Boston (to see Fenway), Portland, Halifax then finally to Inverness, Nova Scotia home of Cabot Links—and at the time, only open for “lottery bookers” and resort guests Cabot Cliffs. We had times booked for the links course but Cliffs was another story. Since I’m not one to take no for an answer, and although staying at the resort was well beyond our road-tripping budget, I had a little tip that if you call very early the day you are hoping to play they could potentially find spots for players when resorts guests cancel. Cliffs was still under preview play and tee times were 20 minutes apart so the chances we’re slim but a 5 a.m. alarm and some not-so-subtle begging and bartering got my wife and I an afternoon tee time on the best new course in the world!

It was an amazing experience made even better by the beautiful weather and fun we had that day. I have, still to this day, never had an experience like that on a golf course.

The Must-Have Wedges

I’m an obsessive club collector and builder. There I said it. Not only do I love clubs, but I love the idea of making things, or taking things that are considered less desirable and making them better than ever before.

This all stems from a piece I wrote this spring about a HUGE used club sale about an hour from where I live, Check it out here: Hunting Used Clubs at Fore Golfers Only

Although I did get some fantastic deals at “The Sale,” as the locals call it, there were a few wedges I could not get out of my head after visiting the accompanying retail store after the sale. As I was driving home, in a bit of a snow storm, I couldn’t help but think about the potential of the raw Nike Engage wedges I left behind. I wanted them for a number of reason including the fact that I hadn’t had the chance to work and grind on raw wedges in a while and these were the last Mike Taylor-designed Nike wedges before Nike decided to shut the doors and Artisan Golf was born.

By the time I realized I had to have them, it was already too late to drive back and they were closed, so first thing the next day, I called and asked if they 1) Still had the two exact wedges I remembered seeing  2) if they would hold them for me until the Monday morning after the sale—the only chance I would have to get back there in the next month. Why did I need them when snow was still on the ground? Because I’m a nut!

Monday rolled around, I got out of bed bright and early during another not-so-fun snowfall to shovel the driveway, gas up the car, and drive three hours round trip to pick up two rusty used, Nike Engage wedges for the grand total of $120. But when I finally got the chance to work my magic, it’s hard not to say the effort was worth it.

Your Reaction?
  • 24
  • LEGIT0
  • WOW2
  • LOL0
  • IDHT0
  • FLOP0
  • OB0
  • SHANK0

Continue Reading

19th Hole

Facebook

Trending