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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

Are golf fans and the media right to judge Brooks Koepka?

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Brooks Koepka’s relationship with observers of the game has been uncomfortable of late. You only have to go back to August of this year, when at the PGA Championship, Tiger Woods poured his heart and soul into his final round at the year’s last major with the spectators of St. Louis delivering in kind to create one of the best atmospheres at a golf event in recent years. Koepka that day, received polite applause from the crowd that Sunday evening as he tapped in nonchalantly on the 18th green to win his second major championship title of the year. After the climate that Woods had created, that final scene, it is fair to say, was a little anti-climactic.

Koepka, who ascended to the summit of the game after victory at the CJ Cup on Sunday has come under fire for being an aloof golfer who lacks personality and passion on the golf course. His lack of emotion while competing rubs many people the wrong way, especially ever since he described golf as “kind of boring” in a 2015 interview with Golf Digest.

Koepka’s blasé appearance on the golf course has led to a distant relationship between himself and both golf spectators and the media. The media’s perceived lack of appreciation for Koepka is fueled by his robotic style on the golf course. Unlike, Woods, McIlroy, or Spieth, who express themselves on the course and offer marketable narratives at all times, Koepka is considered dull and lacking a personality.

This lack of appreciation from golf’s media lights a fire under the American. Earlier this year, Koepka displayed the type of emotion that golf fans would love to see on the course when he railed against the media for the lack of attention they give him.

“You’ve got guys who will kiss up, and I’m not gonna kiss up. I don’t need to kiss anyone’s butt. I’m here to play golf. I’m not here to do anything else. I don’t need to bend over backwards to be friends with anyone [in the media], but certain guys do that because they want their names written. I’d rather be written about because of my play. Sometimes it does suck, but I’ve started to care less. Come Sunday, I won’t forget it when everyone wants to talk to me because I just won. I don’t forget things.”

It is clear what now motivates Koepka (at least in part): His indignation at the lack of respect he feels he receives from the media has given him the impetus to work even harder, resulting in a career-defining year which saw him bag two majors, the PGA Player of the Year award and the world number one ranking.

Are golf fans unfair to judge Koepka on his emotionally void performances? I don’t think they are. While it’s only right to appreciate the level of dedication, skill, and nerve that Koepka has displayed on his way to the top of the sport, fans of any sport want to root for a player who showcases their thirst for victory as imperative to their being. Think Rafael Nadal, Tom Brady, Cristiano Ronaldo etc. Athletes are admired as much for their skill as they are their desire to win that they express outwardly, energizing fans of their sport. Nowadays, sports are as much a competitive activity as they are entertainment. As long as Koepka fails to show how much he wants to win to the public, fans of the sport and the media are not going to show him the adoration and attention that he deserves.

How will Koepka’s personality affect his status in the game of golf?

Should the American continue to claim major titles and hold onto the world number one ranking, will appreciation rise? Probably not. His situation is reminiscent of tennis legends Pete Sampras and Ivan Lendl. Both world class champions throughout their illustrious careers, yet both failed to capture the imagination of fans due to their stoic and emotionally lacking approach on the court.

While the attention and love Koepka receives currently is limited for someone who is world number one, his unresponsive, passive demeanor doesn’t afford him the luxury of having a dip in form and still staying relative. Woods barely played from 2014-17, yet any news from the 14-time major winner in this period was still box office, while the likes of McIlroy and Spieth who have both suffered substantial dips in form over the past couple of years have received bundles of attention both from the media and from spectators during this period. Koepka does not have the same comfort, and he will need to stay at the top of the game or his limited attention from the golfing world will diminish.

However, it’s difficult to imagine the 28-year-old going anywhere anytime soon though. The three-time major winner has a game designed to dismantle even the most challenging of golf courses. While viewers may be unenthused by BK’s robotic nature, it’s something they may have to accept. Koepka’s feeling of being slighted by the golfing world may have had one of the most positive effects on his career, and as long as he feels unappreciated, he can allow his talent to hit back at his critics.

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The 19th Hole (Ep. 55): How to cure the chipping yips, from Master Instructor Jim Waldron

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The yips can be career-ending. Master Instructor and GolfWRX contributor Jim Waldron talks with host Michael Williams on what causes the yips and how to get rid of them. Also appearing in this episode is Dean Knuth of Heat Golf, and Bodo Siebert of Tagmarshal.

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

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The Gear Dive: Golf prodigy Cole Hammer talks equipment, not turning pro, committing to Texas

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Cole Hammer, who once qualified for the 2015 U.S. Open at 15 years old, joins The Gear Dive Podcast with Johnny Wunder to discuss equipment, being a Freshman at the University of Texas, committing for 4 years, not turning pro and his crazy big summer including a win at the 2018 Western Amateur.

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

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