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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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