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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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Mondays Off

Mondays Off: Sounding off on your favorite golf pet peeves!

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Steve and Knudson weigh in on your favorite golf pet peeves. From not fixing ball marks, to slow play, to guys telling you “good shot” when you make a quad! Knudson shot a 33 in his league and still thinks he isn’t a sandbagger.

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

Want more GolfWRX Radio? Check out our other shows (and the full archives for this show) below. 

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The Wedge Guy: Time for you to talk and me to listen

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I’ve really been enjoying sharing thoughts and insights with all you GolfWRX readers the past few months. And as I expected, I’ve “won a few and lost a few” with regard to offering what you consider useful information. It is always difficult writing for an audience so diverse in experience, attitudes and opinions, but your feedback keeps me on my toes…as it should be.

So, this week the GolfWRX leadership agreed to allow me to give you a chance to tell us more about your own game and how you play it. At the bottom of today’s post is a link to the first “Wedge Guy/GolfWRX Survey.” I hope you will find the questions interesting and that you will share your own insights into the intricate relationship with golf that you all certainly enjoy. Please make note of your answers so that you can compare them to your fellow GolfWRXers when we begin to share the results of the survey in a few weeks.

On a current event note, however, I found Monday morning’s stories about Justin Thomas’ convincing victory over the field and Medinah #3 this weekend quite interesting. In comparison to his 25-under destruction of venerable old Medinah, Lou Graham won the U.S. Open there in 1975 with a score of +3, with the course just under 7,000 yards. Since then, Medinah #3 has hosted several other major championships—getting ever longer but still seeing the scores go lower and lower. It would be hard to argue that Thomas (and the field) completely dismantled the old girl at 7,600 yards, with the course record tied, then broken by two shots, then broken by two shots again. All in one weekend.

Some leading pros made very telling comments about the fact that “long” is not an obstacle for these guys anymore; that the drivers and balls of today are so forgiving they just swing as hard as they can. Add in “soft”, and they have a green light to tear down flags and shoot these ultra-low scores. This is just the way the game has evolved at the highest level—hit driver as hard as you can, find it, hit a towering short iron or wedge into a soft green, like throwing darts.

It’s just not the same game as was played at the highest level when the major venues challenged the golfers’ entire games—driver to long irons to wedges to putting. When was the last time we saw tour professionals tested at the long end of their bags? In contrast, when Johnny Miller won the U.S. Open in 1973 at Oakmont, I think he could only reach one par 5 in two shots and hit something like 13 or 14 approach shots with a 5-iron or longer…and he shot 63! That’s pretty amazing, huh? And a far cry from the short iron and wedge dominance of approach shots today.

Anyway, I’m not saying it was better or worse back then…just that it was a different set of challenges for the professional golfer. But I believe the rest of us pretty much play the same game as back then—testing every club in our bags every round we play.

But back to the Survey. Please take a few minutes and give thought to the 27 questions about you, your long game and your short game, and how you play the game in general. I think it will be quite insightful for all of us at GolfWRX, and for you all too, as you compare your answers to your fellow GolfWRXers.

Here’s the link to the survey. Thanks!

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Podcasts

Gear Dive Special Edition: Justin Thomas

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Hot off his win at Medinah, Johnny has an in-depth equipment chat with BMW champion Justin Thomas.

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

Want more GolfWRX Radio? Check out our other shows (and the full archives for this show) below. 

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