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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

Fantasy Preview: 2018 Wyndham Championship

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After one of the most exciting Sunday’s of the golfing year, attention now turns towards the race for the FedEx Cup playoffs, and the quest to attain a captain’s pick for the Ryder Cup. For the former, this week’s Wyndham Championship is the final opportunity for players to work their way into the top-125 in the FedEx Cup standings and earn a spot in the opening event of the playoffs. Despite many of the world’s elite understandably taking this week off, there are some big names in action here in Greensboro, with Hideki Matsuyama, Henrik Stenson, Sergio Garcia and Webb Simpson all setting their sights on winning at Sedgefield Country Club this week.

Sedgefield CC is a relatively short par-70 golf course. It measures just over 7,100 yards, and it’s a golf course that doesn’t particularly favour the longer hitters. The rough is playable in Greensboro this week, and like most years at the Wyndham Championship, expect players who have their wedge game dialled in to thrive here at this event.

Last year, Henrik Stenson put on a ball striking clinic, posting 22-under par to win the title by one stroke over Ollie Schniederjans.

Selected Tournament Odds (via Bet365)

  • Webb Simpson 12/1
  • Hideki Matsuyama 16/1
  • Henrik Stenson 18/1
  • Rafa Cabrera Bello 22/1
  • Brandt Snedeker 22/1
  • Shane Lowry 25/1
  • Billy Horschel 28/1

It’s been a bit of a disappointing year for Daniel Berger (35/1, DK Price $9,300), but the Floridian showed some very promising signs at last week’s PGA Championship. After opening his PGA Championship with a very poor round of 73, Berger then shined over the next three days. The American posted three consecutive rounds under par, two of which were 66 or better. It was enough to give Berger a T12 finish and plenty of momentum heading to Greensboro this week.

In St. Louis last week, Berger lead the field for Strokes Gained-Approaching the Green, gaining an impressive 8.5 strokes over the field. It was the second best performance with his irons in his career, and at Sedgefield, Berger is going to have hole after hole where he can attack pins with his precise iron game. The two-time winner on the PGA Tour has had a quiet year, but in a weakened field, with plenty of question marks surrounding those at the top of the market, he has a superb opportunity for win number three here in Greensboro.

A T31 finish at the PGA Championship last week means that Chris Kirk (80/1, DK Price $7,500) has now made the cut in his last ten events. From these ten events, four have resulted in top-25 finishes, and Kirk has been hitting the ball particularly well as of late. Over his previous 12 rounds, Kirk ranks fifth in the field this week for Strokes Gained-Approaching the Green, 10th in ball striking and eight in Strokes Gained-Total.

Kirk will cost you just $7,500 on DraftKings, and looking at some of the players that are more expensive this week, he appears to be a bargain. Kirk is three for three in cuts made at the Wyndham Championship in his last three visits, and the four-time PGA Tour champion looks in excellent shape to mount his best challenge yet in Greensboro. Over his last 12 rounds, Kirk leads this week’s field for proximity to the hole, and on a golf course where flushing short irons to close range is going to be key, the American looks to offer some of the best value around this week.

With 17 out of 19 made cuts this year, and arriving off the back of a T12 finish in his last outing, Rory Sabbatini (75/1, DK Price $7,100) looks undervalued once again on DraftKings this week. Over his previous 12 rounds, Sabbatini ranks 24th in Strokes Gained-Tee to Green and 10th in Strokes Gained-Total. What’s more, is that Sabbatini is coming to a golf course that he has played very well in the past. In his last two visits to Sedgefield CC, the American has finished in the top-10 twice, with his best result coming last year when he finished T4. Coming off a strong showing in Canada, and with his proficiency in making cuts and excellent course history, Sabbatini looks a great DraftKings option here this week.

Recommended Plays

  • Daniel Berger 35/1, DK Price $9,300
  • Chris Kirk 80/1, DK Price $7,500
  • Rory Sabbatini 75/1, DK Price $7,100
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The 19th Hole: Katie Kearney’s Insights from Inside the Ropes with Tiger Woods on Sunday

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“Tiger made the other players disappear!” Golf correspondent, Instagram star and St. Louis native Katie Kearney describes what it was like to be inside the ropes at Bellerive on this week’s edition of the 19th Hole with Michael Williams. Also featured are Golf Channel Contributor Ron Sirak, and Chris McGinley of V1 Golf.

Check out the full podcast on SoundCloud below, or click here to listen on iTunes!

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The Gear Dive: A roundtable with Mike Taylor and the Artisan Golf team

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Artisan Golf’s Mike Taylor, Dave Richey and John Hatfield speak on what it’s like being at the forefront of the “craftsman” movement, Tommy Fleetwood’s Irons, Tiger’s Nike wedges, and working with Patrick Reed. Get all the latest Gear Dive info @thegeardive_golfwrx on Instagram.

Check out the full podcast on SoundCloud below, or click here to listen on iTunes!

  • 3:30 — How it all started
  • 12:15 — Checks and Balances
  • 15:20 — The Importance of a proper wedge shaft
  • 20:15 — Taylor on the high-toe trend in wedges
  • 24:00 — Patrick Reed
  • 27:00 — Artisan Putters and what makes the different
  • 34:30 — Dave Richey advice to young club makers
  • 38:00 — Tommy Fleetwood’s last set
  • 39:30 — Tigers TaylorMade Gear, “no comment”
  • 44:15 — Getting used to IG and Social Media
  • 52:00 — Mike Taylor on the power of knowledge
  • 53:30 — Mike Taylor on bounce
  • 57:40 — Tiger’s new wedge grind to cure his yips
  • 63:55 — Roundtable Favorite track
  • 64:20 — Roundtable Dream foursome
  • 66:10 — Roundtable If you had to buy a wedge/putter/irons
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