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 WITB Edition: Adam Scott

Published

on

In this WITB edition of The Gear Dive, Johnny chats with JJ VanWezenbeeck and Aaron Dill of Titleist Golf on the ins and outs of Genesis Invitational Champion Adam Scott’s setup.

Adam Scott WITB details below

Driver: Titleist TS4 (10.5 degrees, A1 SureFit setting, 2-gram weight)
Shaft: Mitsubishi Kuro Kage XTS 80 X

  • Scott put the Kuro Kage in play this week. Per Titleist’s J.J. VanWezenbeeck, “Adam Scott switched to the TS4 driver at the ZoZo Championship due to head size, shape, and improved launch to spin ratios. This week, after discussions with Adam, he went to a shaft he had previously played for increased stability. He felt the shaft went a little far and he lost head feel. We went on course with lead tape to get the feels to match up then weighted the head to preferred swing weight after testing.”

3-wood: Titleist TS2 (16.5 degrees, A1 SureFit setting)
Shaft: Fujikura Rombax P95 X

Irons: Titleist 716 T-MB (3-iron), Titleist 680 (4-9 irons)
Shafts: KBS Tour 130 X

Wedges: Titleist Vokey Design SM8 (48.08F, 52.08F, 56.10S), Vokey Design SM8 WedgeWorks (60.06K)
Shafts: True Temper Dynamic Gold AMT Tour Issue X100

Putter: Scotty Cameron Xperimental Prototype Rev X11 (long)

Ball: Titleist Pro V1

Scott marks his ball with dots in the pattern of the Southern Cross, which is featured on the Australian flag.

Grips: Golf Pride Tour Velvet

Your Reaction?
  • 2
  • LEGIT1
  • WOW1
  • LOL0
  • IDHT0
  • FLOP0
  • OB0
  • SHANK0

Continue Reading

Opinion & Analysis

The Wedge Guy: An examination of proper “release”

Published

on

One of my favorite ‘contributions’ to this game I love is helping golfers t an “ah-ha” moment, wherein they gain an understanding of the idiosyncrasies of the golf swing that helps them make progress in their ball striking. In so many cases with recreational golfers, keys to improvement can be much more conceptual than physical. In other words, helping a golfer discover what really should be happening in various parts of the golf swing leads them to make their own swing alterations to adopt this new understanding.

I firmly believe that teaching through understanding is much more productive than trying to teach “a new move” through the physical approach. From my observation of recreational golfers, particularly those with “homemade” swings (which all have the potential to produce better and more consistent results in my opinion), one of the most misunderstood intricacies of the golf swing is how the club should be “released” through the impact zone.

Almost universally, golfers seem to think that the club releases through impact by or with an unhinging of the wrists, so that the left arm and shaft form a straight line.

If you genuinely want to improve your ball striking, your distance, your consistency and your scores, I suggest you pursue a genuine and technical understanding of this critical segment of the golf swing. Because most of you are
stuck in front of your TV right now–watching more golf than you are playing–you can make this time count. Every chance you get, watch the slow-motion videos of the golf swing from behind the golfer, looking down the line. A
straight-on view of the golf swing does not reveal this angle, but that is mostly what we are given in swing analysis by television and magazines, unfortunately.

[I’ll offer too, that you can learn a lot more from watching the LPGA players than the guys, as these very talented ladies are much closer to our own strength profiles. In my opinion, most of them are much more fundamentally
sound in their mechanics as they simply have to get the most efficiency out of the swing.]

What you will see, particularly with the wedge and short iron shots is that the hands and arms follow a path through impact that very nearly “covers” their position at address, where a distinct angle is formed by the left arm and shaft of the club…again, looking from behind the golfer down the target line.

As you study these videos and still photos, you’ll see that in the longer, more powerful swings–driver, metals, hybrids–the hands drift a little higher and away from the body more than they do with the middle and short irons, but the angle is still there. As you watch these guys hit the delicate short shots around the greens, the hands almost identically cover their address position.

That’s because a proper “release” of the club is not as much an unhinging of the wrists, but rather a rotation of the hands and arms through impact, in concert with and driven by the rotation of the body core itself. Close examination shows that the hands remain almost directly in front of the sternum through the entire impact zone, and the forearms and hands rotate – not unhinge – so that the club is squared at the ball for consistent impact.

Now, all this diagnosis would not be worth a dime to you if I didn’t show you how to experience this for yourself. Like most new physical activities, you are always best served by trying to LEARN IT IN SLOW MOTION! Simply pick up your 8- or 9-iron and find a place in your house or garage where you won’t take out a table lamp, and make very S-L-O-W swings, while concentrating on making this rotational release motion.

Your goal is to set up at address with the left arm hanging naturally from your shoulder, not pushed out toward the ball. Take the club back with a rotation of the body core, and then back through the impact zone, concentrating on making the left arm and hands exactly “cover” their address position. The angle of the wrists is maintained, and the club rotates through the ball, as your body rotates through impact.

Once you get the feel of it in slow motion, make slightly faster swings, concentrating on the path of the arms and that rotational release. When you actually hit balls with this newly-learned release–DO IT AT 35-50% POWER–you’ll be amazed at the boring trajectories and effortless distance you will get!

Let’s get some feedback on this, guys. How did you do?

Your Reaction?
  • 15
  • LEGIT6
  • WOW2
  • LOL1
  • IDHT0
  • FLOP0
  • OB0
  • SHANK9

Continue Reading

Mondays Off

Mondays Off: Tiger at Riviera and his future in golf

Published

on

Tiger looked pretty bad at the Genesis this weekend and is not playing next week, what does his future look like in golf? Speculation on his future and if he will play some champions events or what. Also discussed: A little on distance and what not to do at a club demo day!

Your Reaction?
  • 0
  • LEGIT0
  • WOW0
  • LOL0
  • IDHT0
  • FLOP0
  • OB0
  • SHANK2

Continue Reading

WITB

Facebook

Trending