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Opinion & Analysis

More Distance Off the Tee (Part 2 of 3): Lower Body Training

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The lower body in the golf swing is the engine that makes everything run. Swinging without it is like attempting to drive a car without an engine. Catch a downhill and sure… it may roll for awhile. But as soon as you encounter a hill, you stop moving. It’s kind of like most amateur’s golf swings. They compensate OK for awhile and think they’re making progress with their totally upper body driven golf swing. Then they lose it.

Related: More distance off the tee Part 1 (Upper Body Training) 

Losing your swing is not as unthinkable or shocking as many people in the golf industry would like you to think. It’s certainly not as dramatic or difficult to fix, either. As long as you are neglecting to use your lower body in creating the rotation necessary to swing the club and the rotary power to make sure the ball goes somewhere consistently, you are doomed. You will live on the roller coaster of good and bad rounds, found and lost swing thoughts and many lost golf balls. But hey, at least you’ll get a lot of strokes in your next club championship, right?

If you haven’t already read about the four major areas necessary for rotation in the golf swing and taken the tests to see how you do on them, that is what you need to do right now before reading any further. If you have looked at your rotational abilities and you are doing OK, then let’s continue on.

When it comes to creating power from the ground via the lower body, it’s all in the legs. The test that’s easiest to use when figuring out how much “pop” you may have is the vertical jump test. Average PGA Tour players jump between 18-22 inches, while LPGA players are between 16-20 inches. Long drive competitors often jump over 30 inches!

It’s simple to make an assumption that vertical leap has something to do with how much power a player can generate. In fact, the R-value that we have found with this relationship is above 0.85… for all you statistics buffs out there. The reason this occurs is because vertical leap is the simplest forms of assessing a person’s ability to generate ground reaction force, which propels them upward.  If you look at the force plate data in golfers, it is very clear that one of the critical components in generating club head speed is also the ability to create larger ground reaction forces.

So if you look at your vertical and you can only jump 13 inches, you probably have some power to gain. Conversely, if you jump 30 inches and only swing 95 mph, there are probably some other issues that you need to address (technique, upper body power, sequencing, equipment etc). But if you are that golfer with a less than impressive vertical leap, check out a couple of the exercises below to start working on your lower body’s ability to generate power. As with all power training, increasing your base level of strength will also help with exercises such as squatting, deadlifting and all other variations of lower body strength training.

For the sake of this article, I am going to assume you’re already doing all that and give you three of my favorite drills that we use with our golfers to improve their ability to generate better lower body power in the golf swing. Remember, no more than six in a set. Try to go all out on every rep.

180-Degree Jumps

The key here is to load into the inside of your loading foot and try to explode up as high as you can. When you land, control the deceleration and then explode back up into the air as high as you can.

Caveman Throws

This is a great option for those of you who would like to avoid high impact exercises like jumps. Triple extension is the single most powerful move we have as athletes. When we extend at the ankles, hips and knees in a coordinated and powerful movement, the force and speed that can be unleashed is quite impressive. Have fun with this one and just make sure you get out of the way of the ball.

90-Degree Box Jumps with Slam 

This one is for all you higher-level athletes out there who want to really get after it. Slam the ball on the outside of your foot to increase your load into the ground and then explode up onto the box as high as you can.

If you have knee issues, I would recommend avoiding the jumping exercises above and sticking to lower-impact exercises. There are, of course, lots of other options to increase your lower body power, but these are some of the most effective and simple to integrate. Enjoy!

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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.

10 Comments

10 Comments

  1. Kit Lefroy

    Feb 9, 2018 at 12:42 pm

    A word of caution – 180 degree jumps and box jumping are potentially dangerous for seniors or anyone with knee problems. Great power exercises, but be careful.

    • the dude

      Feb 9, 2018 at 1:00 pm

      yeah…not to mention if you “catch” your foot on the box while going up and across….you could fall right on your head….and break ……your pride.

  2. Randy Bernard

    Feb 9, 2018 at 11:29 am

    Good stuff, Chris! One question: In the slam before the box jump, why doesn’t the slam begin with a squat, to fully engage the glutes and the quads? (Just to be clear, I don’t mean that the starting position is a squat but that the first motion is to squat, then explode up into full extension, then slam the ball.)

    • Chris Finn

      Feb 10, 2018 at 1:54 pm

      Thanks Randy. The slam starts extended as much as possible to increase the force that is applied through the outside leg as much as possible before the jump takes place. Because of stretch shortening principles, the more force you can apply through the tendons and soft tissue into the ground prior to the concentric explosion phase the more energy the athlete will have available to exert into the ground as they push up into the jump. By starting with more of a rotation into the hip as you squat instead of just a standard sagittal plane squat, it is more multi-planar and pre-loading the rotary sling that is necessary to complete a rotational jump. Let me know if this makes sense. If not we can chat further. Great question! – Chris

      • Randy Bernard

        Feb 17, 2018 at 7:57 pm

        Thanks, Chris. That all makes sense, now that I see the rotational part of the slam. I think I was probably moving (i.e., looking) too fast the first time and missed that. I’ll give it a try next time at the gym here in Asheville.

  3. The dude

    Feb 8, 2018 at 8:08 pm

    Why do people give this a shank???

    • CB

      Feb 9, 2018 at 1:37 am

      Because you never saw and, never will see, guys like Colin Montgomerie do it, and he’s still playing great, so why does anybody ever need to do any of these at all

      • The dude

        Feb 9, 2018 at 3:51 am

        Haha!…..fail

        So …. Mrs Doubtfire is your standard huh?,,,,it’s obvious you have never trained your body to perform better…you’d be pleasantly surprised if you did.

        • CB

          Feb 9, 2018 at 9:32 pm

          No thanks, I don’t to end up breaking my knees or my back or ribs or whatever like all them super athletes. I’d rather have a bit of a belly, feel relaxed, play fairly OK, make decent money, win a major or two and chill like Jason Dufner. And then have a career in the Senior circuit like Colin. I’d be OK with that. I don’t want to be fake like Eldrick and try to hump all them fake ladies and have no back or legs left and be left lonely. No thanks

        • Ross

          Feb 10, 2018 at 10:07 am

          Monty is one the best ball strikers about and always has been

          Monty is another name for God

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Opinion & Analysis

There’s a major omission in Brandel Chamblee’s list of the 10 best seasons in men’s golf

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Brandel’s list is great, but he’s missing a BIG one…maybe the BEST one. Earlier this week Brandel Chamblee, whom I respect and enjoy, tweeted a list of the top 10 years in men’s golf.

It’s a great list and one that was very well thought out. However, there is one season that is missing, and in my opinion, it could go down as one of the top 5 of all time, if not the best: Tiger Woods’ 2008 season.

Yes, the year he played only the first half of the season

Before the trolls start to engage, let’s look at all the facts…

Tournaments worldwide: 7
Wins: 5 (Dubai, Torrey, Bay Hill, Match Play, U.S. Open)
Top 5s: 7
Majors: 1
Scoring average: 67.65
*also won the Tavistock Cup

So, let’s put this in perspective, the guy teed it up eight times total (including the Tavistock). He won six times. His worst finish was fifth. He came from behind to win in Dubai, Bay Hill, and the U.S. Open. The only tournament that he didn’t really have a chance to win was the Masters, and frankly, if he makes any putts at all he wins that too.

He dealt with serious left leg and knee injuries all season; having arthroscopic knee surgery two days after the Masters, hurrying his comeback, and suffering stress fractures in his tibia and continued ACL issues. AND TW also revealed in 2010 that he injured and re-injured his right Achilles tendon multiple times throughout 2008.

In regards to the competition: Phil, Ernie, Padraig, Sergio, Westwood, Adam Scott, and many others were in their primes and gunning for him harder than ever before. Keep in mind that from 2005-2007, Tiger won 21 times in 52 starts on the PGA Tour. What would he have done if he was healthy?

Let’s also discuss the moments in this season. The nuclear putt on the 18th at Dubai, the utter dominance at Torrey, the hat throw on 18 at Bay Hill, The absolute smackdown of Stewart Cink in the Match Play final, Tiger’s back 9 on Friday at U.S. Open, Tiger’s back 9 on Saturday at U.S. Open, Tiger’s final round at U.S. Open, Tiger’s playoff vs. Rocco. So, in perspective, he had maybe 20 moments that year that probably land in his top 100 highlight reel.

While you are all taking this in, go to YouTube and watch videos from that year, and I guarantee you will get lost in the countless moments of absolute greatness. What he did in 2000, 2006, 2007, etc was unbelievable BUT what he did in ’08 is truly unworldly.

And, oh yeah, one other thing: Tiger played six times on the PGA Tour, finished second on the money list just $1 million behind Vijay who played 23 times. He was No. 1 in Fed Ex Cup points going into the playoffs….in 6 events.

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Mondays Off

Mondays Off: Chez wins the Travelers with his own swing and holiday golf is approaching!

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Chez wins the Travelers Championship with a swing that Steve is unsure of. Talking about the Rocket Mortgage and when Knudson is going down to watch. Look out, it is holiday golf and 5.5-hour rounds are the norm!

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

Hot & Cold: Where strokes were won and lost at the Travelers Championship

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In “Hot & Cold,” we’ll be focusing each week on what specific areas of the game players excelled and disappointed in throughout the previous tournament. On Sunday, Chez Reavie captured the second PGA Tour title of his career, and here’s a look at where some of the most notable players gained and lost strokes over the four days of action at the Travelers Championship.

Hot

Chez Reavie held off the challenge of Keegan Bradley to win his first title on the PGA Tour in over a decade, and the American’s irons were critical to his success. Reavie led the field for strokes gained: approaching the green in Connecticut, gaining 6.4 strokes over the field in this area. Check out the clubs Reavie used on his way to victory in our WITB piece here.

Jason Day returned to form last week, and the Australian excelled with his iron play for the four days of action. The 31-year-old has had issues with his ballstriking recently, but at the Travelers, Day gained 6.4 strokes over the field for his approach play – his best performance in this department since the 2016 PGA Championship.

Keegan Bradley’s putter has often been a thorn in the 33-year-old’s side, but last week in Connecticut it served him beautifully. Bradley led the field in strokes gained: putting at the Travelers, gaining a total of 9.8 strokes with the flat-stick. It snaps a streak of 11 straight events where Bradley had lost strokes on the green.

Cold

Jordan Spieth continues to struggle, and once again, the issue revolves around his long game. The Texan lost a combined total of 4.3 strokes off the tee and with his approaches at the Travelers – his worst total in this area since The Players.

Justin Thomas showed plenty of positive signs last week, with the second highest strokes gained: tee to green total in the field. However, Thomas’ putter was stone cold, and the 26-year-old lost a mammoth 7.8 strokes to the field on the greens. That number represents his worst performance of his career with the flat-stick, and Thomas has now lost strokes to the field on the greens in his last seven successive events.

Brooks Koepka struggled on his way to a T57 finish last week, with the 29-year-old losing strokes to the field off the tee, with his irons and on the green. It is the first time that Koepka has lost strokes in each of these three areas in a single event since the 2018 Tournament of Champions.

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