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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

Slow players: step aside! A reflection on pace of play by a fed-up golfer

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I’m just gonna say it: You are more than likely, in my opinion, a slow player.

This has nothing to do with handicap, riding vs. walking, or (most likely) the course—it’s about attitude and habits.

Where does this blanket statement come from, you might ask. Well, I consider myself a quick player. Alone and walking on a normal-length (6,500-6,800 yard) course, I can get around in about two hours with nobody in front of me—easily. I don’t run, I walk at a normal pace with intent to get to my ball see what needs to be done, and I hit the shot. When playing alone in a cart, I make it around in under an hour-and-a-half regularly, which makes for either an early day or 36 holes before 10 a.m.

Now before going any further, I need to make a few things clear

  • I’m not an anti-social curmudgeon who gets no pleasure from playing golf with others. I actually prefer to play with other people and talk about golf and whatever else is going on.
  • I’m NOT a golf snob. I mean in some ways I can be, but on the other hand, I’ll take a cart, drink beers, blast music, have fun, pick up short ones, and pay little attention to score. It all depends on the situation.
  • I’m still there to play well. Playing fast and playing well are NOT mutually exclusive. The two can be easily achieved during the same round of golf. Too many people going over too many things is only creating more problems…but I’ll get to that.

So where does this all begin? Like many things, on the putting green before an early round of golf. It is my personal belief that if you are one of the first groups off for the day, you should play in around 3-3.5 hours max. Regardless of handicap, it should be one of those “unwritten” rules of golf—like not randomly yelling in someone’s backswing or walking through someone’s line. I have no problem with a round taking more than four hours at 2 p.m. on a busy Saturday afternoon in July when the course is packed—because the chance of me being out then is pretty close to zero anyway. It’s about the golf course setting expectations with the players especially early in the day and making sure that players understand there are expectations. A marshal tip-toeing around a slow group instead of just asking then to let faster groups play through is the bane of my golfing existence.

Based on previous life experience, it’s actually very similar (but in a weird way opposite) to the restaurant business. A group at a table should never just sit around on a Friday or Saturday night at prime time when there is a lineup, and they have already finished their meal and paid the check. That table is real estate, and if you want to occupy that space, you better keep paying, it’s inconsiderate to the next guests waiting and to the servers that make money from the people they seat—it’s called the restaurant business for a reason. If you want to go on a quiet lunch date and sit and chat with a friend when there are plenty of empty tables, by all means, take your sweet time (and hopefully tip generously), but at the end of the day, it’s about being aware of the situation.

On a wide-open course with everyone behind you, as a golfer, you should be mindful that you should play quickly. If its 7 a.m. and the group behind has been waiting in the fairway for five minutes while you plumbob that six-footer for triple with nothing on the line, maybe it’s time to move to the next tee, or be mindful and let the group behind play through. Don’t think for a second I’m just playing with a bunch of scratch golfers either. I play with golfers of all skill levels, and when I play with beginners I always make sure to politely explain any etiquette in a nice way, and if we “fall behind” to let anyone waiting to play through—it’s common courtesy. Usually, these rounds are played later in the day when we can take our time but if a group comes up we let them on their way as soon as possible.

With so much talk about golf in the UK thanks to The Open Championship, it’s crazy to me how the culture of golf is so different in North America where golf is meant to be social, enjoy the day, take your time, a place to do business (please just pull my hair out now), etc. While in the UK, it’s about playing for score and socializing after: that’s the reason for the 19th hole in the first place. They often employ match play to keep pace up vs. putting everything out too. Golf was never meant to be a full-day event. It’s a game to be played and then one with your day.

I realize we have a problem and instead of just complaining about it, I want to make some simple suggestions for helping things move along a little faster

  • If you are going to use a distance-measuring device have it ready.
  • If you for sure lost a ball, don’t waste time: just drop one—on that note if you are on the other side of the hole, don’t walk across to help your friend look in three inches of grass, play up to the green.
  • Place your bag, or drive your cart to where you will be walking after you finish the hole. It was one of the first things I was taught as a junior and it still amazes me how many people leave their clubs at the front of the green or opposite side of where they will be walking next.
  • Play from the proper tees!!!! I shouldn’t have to explain this.
  • If you are playing with a friend, try match play or Stableford—it’s amazing how this can speed up play.

Golf should never be an all-day activity! If you choose to play early, be mindful of the fact that you hold the power to keep the course on time for the rest of the day. Be respectful of the other players on the course who might want to play quicker—let them through. If you want to be slower and you know it’s going to be a social outing, try to pick a more appropriate time of day to play—like late afternoon.

We all play golf for different reasons but be honest with yourself about your reasons and hopefully, we can all get along out there.

 

 

 

 

 

 

 

 

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On Spec

On Spec: Talking about slow play

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Ryan has guest Rob Miller, from the Two Guys Talking Golf podcast, to talk about slow play. They debate on how fast is fast, how much time should 18 holes take, and the type of players who can play fast and slow.

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

If Jurassic Park had a golf course, this would be it

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I have had the good fortune of playing some unbelievably awesome tracks in my time—places like Cypress Point, Olympic, Sahalee, LACC, Riviera, and a bunch of others.

However, the Bad Little 9 is the most fun golf course I have ever played…period.

Imagine standing on the first tee of a 975-yard track and praying to God almighty you finish with all your golf balls, your confidence, and more importantly, your soul. Imagine, again, for example, standing on a 75-yard par 3 with NOWHERE to hit it beyond an eight-foot circle around the flag, where any miss buries you in a pot bunker or down into a gully of TIGHTLY mown grass.

Sound fun?

I have played the BL9 twice at this point, with the first time being on a Challenge Day in November. It was cold, windy and playing as tough as it can. My playing partners Chris N., Tony C., and I barely made it out alive. I made four pars that day—shot 40—and played well. Do the math, that’s 13 over in five holes on a course where the longest hole is 140 yards.

It’s a golf course that makes zero sense: it’s punishing, it’s unfair, it’s crazy private, and on “Challenge Day,” it’s un-gettable even for the best players in the world. Rumor has it that there is an outstanding bet on Challenge Day for $1,000 cash to the individual that breaks par. That money is still yet to be paid to anyone…keep in mind Scottsdale National has PXG staff playing and practicing there allllll the time. To my knowledge, James Hahn has the lowest score ever at one over. That round apparently had multiple 20-foot par putts.

The Jackson/Kahn team which is responsible for the two big courses at Scottsdale National (Land Mine and The Other Course) were tasked with a challenge by Mr. Parsons: create a 9-hole course with ZERO rules. Take all conventional wisdom out of it and create an experience for the members that they will NEVER forget.

In this video, you will get a little context as to how it came together straight from the horse’s mouth, so I won’t get into that here.

I will end with this before you get into the video.

The Bad Little 9 sits in a very exclusive club in North Scottsdale, most will never see it. HOWEVER, what the idea of it represents is a potential way into bringing more people into the game, making it more accessible, saving real estate, playing in less time and having an experience. Hell, YouTube made short-form content a necessity in our culture. Perhaps the idea behind the Bad Little 9 will inspire short form golf?

I’m in.

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19th Hole

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