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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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Courses

Barnbougle Dunes: World Class Golf

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We arrived to Launceston Airport in Tasmania just before sunset. Located on the Northeast Coast of Australia’s island state, Tasmania, Barnbougle is almost as far from Sweden as it gets… yet it immediately felt like home when we arrived.

Launceston Airport, Tasmania. (C) Jacob Sjöman. jacob@sjomanart.com

The drive from the airport was just over an hour, taking us through deep forests and rolling hills before we arrived to Barnbougle Golf Resort, which consists of two courses — The Dunes and Lost Farm — a lodge, two restaurants, a sports bar and a spa. Unfortunately, it was pitch black outside and we couldn’t see much of the two courses on our arrival. I would like to add that both Johan and I were extremely excited about visiting this golf mecca. We later enjoyed a tasty dinner at the Barnbougle Lost Farm Restaurant before we called it a day.

The locals at Barnbougle Dunes. (C) Jacob Sjöman. jacob@sjomanart.com

The next day, we woke up early and got out to The Dunes Course as very first guests out. Well, to be quite honest, we weren’t actually the first out. There were a few locals — Wallabies, lots of them — already out on the course. The natural landscape at Barnbougle is fantastic and my cameras almost overheated with the photo opportunities. After two intense hours of recording videos and producing photos both from ground, we headed back to Lost Farm for a wonderful breakfast (and view). After our breakfast, it was time to try our luck.

“Tom’s Little Devil.” Hole No.7 at Barnbougle Dunes. (C) Jacob Sjöman. jacob@sjomanart.com

Before describing our experience playing the courses, I would like to mention about Richard Sattler, a potato farmer and owner of Barnbougle. In the early 2000’s, Richard was introduced to U.S. golfing visionary Mike Keiser, who had heard about his amazing stretch of farmland in Tasmania and came down to visit. Mike convinced Richard that Barnbougle (which at that stage was a potato farm and still grows potatoes and raises cattle today) might be perfect for creating a top quality golf course.

After an introduction to well renowned golf architect Tom Doak and the formation of a partnership with former Australian golf pro and golf architect Mike Clayton, the development of the Barnbougle Dunes Course commenced.

The walk between the 4th and 5th holes. (C) Jacob Sjöman. jacob@sjomanart.com

Featuring large bunkers dotted between fun rolling fairways shaped from the coastal dunes, Barnbougle Dunes offers the golfer some tough challenges, in particular on the first nine. This is indeed a course that will entertain all kinds of golfers.

After our round, we looked back at some fantastic highlights such as playing the iconic 7th hole, a short par-3 called ”Tom’s Little Devil,” as well as the beautiful par-4 15th. We were just two big walking smiles sitting there in the restaurant to be honest. Lets also not forget one of the biggest (and deepest) bunkers I’ve seen at the 4th hole. The name of the bunker is “Jaws.” Good times!

As a small surprise for Johan, I had arranged a meeting after our round with Richard Sattler. Richard, ever the farmer, entered the car parking just in front of the clubhouse in a white pick-up van with a big smile un his face. We talked to Richard for almost 30 minutes. He is an extremely humble man and left such a warm impression on us. Richard explained the Barnbougle story: how it all began and the property today.

To me, this is a high-end golf destination offering something very unique with two world-class courses in Barnbougle Dunes and Barnbougle Lost Farm, both ranked in the top-100 greatest golf courses by Golf Digest and Golf Magazine (U.S.). With the courses located just next to each other, it’s probably one of the best golf resorts you can find down under and a golf resort that I would like bring my hardcore golfing friends to visit. Everything here is exceptional with the resort providing spacious rooms, comfy beds, good food and spectacular views.

(C) Jacob Sjöman. jacob@sjomanart.com

Barnbougle Dunes is a real treat to play for any golfer and will leave you with a sweet golfing memory. Compared to the golf courses available on the more remote King Island, Barnbougle is accessible (given Tasmania is connected by better flight connections) and the hospitality and service at is much more refined.

The golf resort is one of the absolute best I’ve been to. I can also highly recommend playing Barnbougle Dunes; I had great fun and you can play it in many ways. Tomorrow, we will be playing and experiencing the other course at Barnbougle: Barnbougle Lost Farm, a Bill Coore/Ben Crenshaw course with 20 (!) holes.

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Podcasts

Geoff Shackelford and Louis Oosthuizen join our 19th Hole podcast

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Louis Oosthuizen and Geoff Shackelford join our 19th Hole this week. Oosthuizen talks about his prospects for the 2018 season, and Shackelford discusses Tiger’s setback at the 2018 Genesis Open. Also, host Michael Williams talks about the PGA Tour’s charitable efforts in the wake of tragic events in Parkland, Florida.

Listen to the podcast below on SoundCloud, or click here to listen on iTunes!

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Opinion & Analysis

Fantasy Preview: 2018 Honda Classic

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It’s off to Florida this week for the Honda Classic, as the lead up to the year’s first major continues. PGA National has been the permanent home of this event since 2007, and it has proved to be one of the most demanding courses on Tour since then. The golf course measures just under 7,200 yards, but it is the often blustery conditions combined with the copious amount of water hazards that make this event a challenge. There is also the added factor of “The Bear Trap,” a daunting stretch of holes (Nos. 15-17) that are arguably the most difficult run of holes we will see all year on the PGA Tour.

Ball strikers have excelled here in the past, with Adam Scott, Sergio Garcia and Rory McIlroy all boasting fine records at PGA National. The par-70 golf course contains six long Par 4’s that measure over 450 yards, and players will be hoping that the wind isn’t too strong — when it does blow here, the course can turn into a brute. Last year, Rickie Fowler posted 12-under par to win the event by four strokes over Morgan Hoffmann and Gary Woodland. It was the first time in the last five years that the winning score reached double digits.

Selected Tournament Odds (via Bet365)

  • Rickie Fowler 8/1
  • Rory McIlroy 10/1
  • Justin Thomas 11/1
  • Sergio Garcia 18/1
  • Tyrrell Hatton 28/1
  • Tommy Fleetwood 30/1
  • Gary Woodland 30/1

Previous champions Rickie Fowler and Rory McIlroy are sure to be popular picks this week, but it’s Justin Thomas (11/1, DK Price $11,300) who I feel offers slightly more value out of the front runners. Thomas has begun the year well, finishing in the top-25 in all four events he has played. The numbers show that his game is getting better all the time. His iron play has steadily improved, picking up more Strokes for Approaching the Green week by week. Last week he gained six strokes approaching the green at the Genesis Open, which was fourth in the field.

At the ball strikers’ paradise, Thomas fans will be glad to know that he ranks fourth in the field for Ball Striking over his last 12 rounds. He is also ranked fourth for Strokes Gained Approaching the Green and second in Strokes Gained Total. Comparatively, neither Fowler nor McIlroy rank inside the top-50 for ball striking and the top-40 for Strokes Gained Approaching the Green over the same period.

Thomas’ accuracy on his approaches has been sensational lately. He leads the field in Proximity to the Hole for his past 12 rounds, and on a golf course that contains many long par 4’s it should play into Justin’s hands, as he’s been on fire recently with his long irons. He is third in the field for Proximity on Approaches Between 175-200 yards, and second in the field for Approaches Over 200 yards in his last 12 rounds. Thomas has a mixed record at PGA National, with a T3 finish wedged in between two missed cuts, but I like the way his game has been steadily improving as the season has progressed. It feels like it’s time for the current PGA Champion to notch his first win of the year.

On a golf course where ball striking is so important, Chesson Hadley (55/1, DK Price $7,700) caught my eye immediately. The North Carolina native has been in inspired form so far in this wraparound season with four finishes already in the top-5. The way he is currently striking the ball, it wouldn’t be a major surprise to see him get his fifth this week. Hadley is No. 1 in the field for Strokes Gained Approaching the Green, Strokes Gained Tee-to-Green and Ball Striking, while he is No. 2 for Strokes Gained Total over his last 24 rounds.

Having taken last week off, Hadley returns to a golf course where he has finished in the Top-25 twice in his three visits. Yet there is a sense that this year he’ll be aiming even higher than that. Chesson is fifth in this field for Proximity to the Hole from 175-200 yards and fourth overall over the past 24 rounds. With that level of accuracy on such a tricky golf course, Hadley will be confident of putting himself in position to claim win No. 2.

My next pick was a slow sell, but with the number so high I couldn’t leave him out. Adam Scott (55/1, DK Price $7,700) has been struggling for some time now. He has slipped out of the World’s Top-50, changed his putter from the short putter to the long putter and back again over the winter break, and he doesn’t have a top-10 finish on the PGA Tour since the FedEx St. Jude Classic last summer. Despite all of this, I don’t feel Scott should be as high as 66/1 with some bookmakers on a golf course where he has excelled. To put it in perspective, Scott is the same price to win this week in a modest field as he is to win The Masters in April.

There are also signs that Scott blew off some of the rust last week in LA. The Australian was 12th in the field for Strokes Gained Approaching the Green, which indicates that things might slowly be coming around for a man who is known for his prodigious ball striking. Scott’s achilles heel is the flat stick, and I wouldn’t expect that to change this week. He’s been very poor on the greens for some time now, which must be incredibly frustrating for a man who gives himself so many looks at birdie. But average putters have performed well at PGA National in the past, where it seems that excellent ball striking is the key for having a good week. Scott won here in 2016, and on his two other visits to PGA National in the past five years he twice finished in the top-15. If he can continue to improve his iron play the way he has been, I feel he could forge his way into contention.

My long shot this week is Sean O’Hair (200/1, DK Price $6,800). The Texan hasn’t done much so far this year, but he is making cuts and he arrives at a course that seems to bring out the best in him. O’Hair has five top-25 finishes in his last seven appearances at PGA National, which includes a T11 at last year’s edition. At 200/1 and with a DK Price of as little as $6,800, there is little harm in taking a chance on him finding that form once more this week.

Recommended Plays

  • Justin Thomas 11/1, DK Price $11,300
  • Chesson Hadley 55/1, DK Price $7,700
  • Adam Scott 55/1, DK Price $7,700
  • Sean O’Hair 200/1, DK Price $6,800
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19th Hole

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