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More Distance Off the Tee (Part 3 of 3): Rotary Power Training

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It is no secret that being able to rotate with speed, efficiency and power is a big part of the recipe to hit it long off the tee. I am going to outline the top-three rotational exercises that we use with our athletes to increase this type of power… but we have to talk about something else first.

If you did not read “4 Critical Tests to Compare Yourself to the Pro’s” yet, do it now. You need to understand that if you can’t rotate at your hips, spine, shoulders and neck, the exercises that follow below are not going to help. If you have not yet earned the right to move fast in rotation because you don’t have the mobility and you still try to do these exercises, you are asking for a injury. Before reading any further, make sure you actually have the mobility to rotate! If you’re still reading, I will assume you have great rotary mobility and are ready to take your rotational power to the next level. That is where these three exercises come in.

As with the other power articles (Part 1 and 2), make sure not to do more than 6 reps per set to assure you are able to go as hard as possible on each rep. Take a rest between each set and make sure you are not out of breath when you start. In order for these exercises to be the most effective, you need to be able to go as hard as you can on each rep; that is not doable if you are sucking wind.

Cable Machine Push/Pull

The key here is to keep your feet planted about shoulder-width apart and don’t be afraid to use your hips in generating as much speed as you can. This is a fun one. Let it rip!

Iron Man Throws

If the cable machine push/pull was fun, you are going to love Iron Man Throws. There are a couple variations: a standard Iron Man Throw, a throw after a hop back, or a throw after a step behind. Keep your throwing elbow high and drive it through the ball. Make sure you are throwing it against a cinderblock wall or something that won’t break when a 6-10 pound ball hits it. Dry wall will crumble!

Landmine Pull to Push

As with the first two exercises, using your legs and proper sequencing is critical for maximum benefit from this exercise. Make sure your hips are always below your shoulders and drive from your legs up and out through your hands.

Definitely make sure that you take your time with all of these exercises between sets and rest as much as you need to assure proper form and maximal speed/force with each rep. Good luck and have fun!

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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.

5 Comments

5 Comments

  1. Kevin

    Feb 16, 2018 at 2:48 pm

    Been following these articles closely. What advice can you offer for people who don’t have a brick wall handy to use for medicine ball exercises?

    • steve

      Feb 16, 2018 at 5:29 pm

      Don’t buy a medicine ball …. 😛 😛 😛

    • The dude

      Feb 17, 2018 at 6:12 pm

      Use the side of your neighbors house…….about 6 am

  2. OB

    Feb 15, 2018 at 6:29 pm

    “You need to understand that if you can’t rotate at your hips, spine, shoulders and neck, the exercises that follow below are not going to help.”
    Well …. that eliminates 99% of all so-called golfers worldwide …. 😀

    • steve

      Feb 16, 2018 at 5:28 pm

      Yup…. buncha stiffs whiffing at golf balls with the latest game improvement clubs. 😛

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Podcasts

The Gear Dive: Vokey Wedge expert Aaron Dill

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In this episode of The Gear Dive, Johnny chats with Titleist Tour Rep Aaron Dill on working under Bob Vokey, How he got the gig and working with names like JT, Jordan and Brooks.

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

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Opinion & Analysis

The Wedge Guy: Is your driver the first “scoring club”?

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I was traveling Sunday and didn’t get to watch the end of the PGA Championship, so imagine my shock Monday morning when I read what had happened on that back nine. Like most everyone, I figured Brooks Koepka had his game and his emotions completely under control and Sunday’s finish would be pretty boring and anti-climactic. Man, were we wrong!!?

As I read the shot-by-shot, disaster-by-disaster account of what happened on those few holes, I have to admit my somewhat cynical self became engaged. I realize the conditions were tough, but it still boils down to the fact that Koepka nearly lost this PGA Championship because he couldn’t execute what I call “basic golf” – hitting fairways and greens – when it counted. And Dustin Johnson lost his ability to do the same just as he got within striking distance.

I’ve long been a critic of the way the game has come to be played at the highest levels; what we used to call “bomb and gouge” has become the norm at the professional tour level. These guys are big strong athletes, and they go at it harder than anyone ever did in “the old days”. Watch closely and you’ll see so many of them are on their toes or even off the ground at impact, especially with the driver. Call me old-fashioned, but I just don’t see how that can be the path to consistent shotmaking.

So, my curiosity then drove me to the year-to-date statistics on the PGA Tour website to dive into this a bit deeper. What I found was quite interesting, and I believe can be helpful to all of you readers as you think about how to lower your handicap this season. Follow me here, as I think there are some very helpful numbers from the PGA Tour.
I’ve long contended that golf is a game of ball control . . . let’s call it shotmaking. Your personal strength profile will determine whether you are a long hitter or not, and there’s probably not a lot you can do (or will do) to change that dramatically. But PGA Tour statistics indicate that accuracy, not distance, is the key to better scoring.

The Tour leader in driving accuracy is Jim Furyk, the only guy who is hitting more than 75% of the fairways. The Tour average is under 62%, or not even 2 out of 3. That means the typical round has the tour professional playing at least 4-5 approach shots from the rough. I’m going to come back to that in just a moment and explore the “cost” of those missed fairways.

The Tour leader in greens-in-regulation is Tiger Woods at 74%, almost 3-out-of-4 . . . but the Tour average is less than 66%, or just under 2-out-of-3. I believe enlightenment comes by breaking that GIR statistic down even further.
From the fairway, the Tour leader in GIR is Justin Thomas at 85% and the worst guy at 65%, three points better than the tour average for GIR overall. Hmmmmm. From the rough, however, the best guy on Tour is Taylor Gooch at 63.4%, which is not as good as the very last guy from the fairway.

But let’s dive even a bit deeper to better understand the importance of driving accuracy. Is it true these guys are so good from the rough that hitting fairways doesn’t matter? Not according to the numbers.

From the rough in the range of 125-150 yards – a wedge for most of these guys – the tour’s best hit it 25-27 feet from the hole and only 30 tour pros are averaging inside 30 feet from that distance. But from the fairway, 25 yards further back – 150-175 yards – the tour’s best hit it inside 21-23 feet, and 160 guys are getting closer than 30 feet on average. Even from 175-200 in the fairway, the best on tour hit it closer than the best on tour from the rough 50 yards closer.

So, what do you do with this information? I encourage any serious golfer to really analyze your own rounds to see the difference in your scoring on holes where you find the fairway versus those where you don’t. I feel certain you’ll find throttling back a bit with your driver and focusing more on finding the fairway, rather than trying to squeeze a few more yards of the tee will help you shoot lower scores.

If you have the inclination to see what more fairways can do to your own scores, here’s a little experiment for you. Get a buddy or two for a “research round” and play this game: When you miss a fairway, walk the ball straight over to the fairway, and then 15 yards back. So, you’ll hit every approach from the fairway, albeit somewhat further back – see what you shoot.

Next week I’m going to follow up this “enlightenment” with some tips and techniques that I feel certain will help you hit more fairways so you can take this to the bank this season.

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Opinion & Analysis

Hot & Cold: Where strokes were won and lost at the PGA 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, Brooks Koepka made it four wins from his last eight appearances at major championships, and here’s a look at where some of the most notable players gained and lost strokes over the four days of action at Bethpage Black.

Hot

While Brooks Koepka’s play off the tee was excellent at last week’s PGA Championship, the American utterly dominated the field with his deadly approach play. The 29-year-old led the field in New York for his approach play gaining 9.5 strokes over his competitors. In case you were wondering, this represents Koepka’s career-best performance with his irons. Check out the clubs Koepka did the damage with at Bethpage Black in our WITB piece here.

Jordan Spieth finished T3 at last week’s event, and the Texan was streets ahead of anyone for the four days with the flat-stick in hand. Spieth gained a mammoth 10.6 strokes over the field on the greens of Bethpage Black, which is over three strokes more than anyone else achieved. It was the best-putting display of the 25-year-old’s career thus far, and Spieth now heads to Colonial CC ranked first in this week’s field for strokes gained: putting over his last 12 rounds.

Dustin Johnson came agonizingly close to capturing his second major title last week, and encouragingly for DJ is that he gained strokes in all of the significant strokes gained categories. Johnson also led the field for strokes gained: off the tee, gaining 7.2 strokes over the field – his best performance in this area this year.

Cold

Bubba Watson endured a wretched two days on the greens at Bethpage Black. In just 36 holes, Watson lost 6.8 strokes to the field with the flat-stick. Even more frustrating for Watson is that he gained 6.5 strokes for the two day’s tee to green. A tale of what could have been for the two-time Masters champion.

Phil Mickelson faded badly at last week’s championship, and it was a poor display with his irons that did the damage. Lefty lost 6.3 strokes to the field for his approach play in New York, which is his worst display in this area for 2019.

It was a quick exit for Tiger Woods at Bethpage Black, and though the 15-time major champion was far from his best off the tee (losing half a stroke), it was Woods’ putting that was his undoing. Woods lost almost a stroke and a half on the greens at Bethpage – his worst display with the putter since last August.

 

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