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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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Opinion & Analysis

Top 5 wedges of all time

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Wedges. They are the “trusted old friends” in our golf bags. They inspire confidence inside of 100 yards and help us get back on track when we hit a wayward approach.

There was a time not too long ago when a bunker was considered a true hazard, but over the last 80 years, as agronomy has evolved on the same trajectory as club an ball technology, wedges have changed a great deal along the way—from the first modern prototype wedge built by Gene Sarazen to clubs featuring various plating and coatings to increase spin and performance. There are a lot of wedge designs that have stood the test of time; their sole grinds, profiles from address, and performance bring back memories of great hole outs and recovery shots.

With so many variations of wedges in the history of golf (and so much parity), this is my top five list (in no particular order) of the most iconic wedges in golf history.

Original Gene Sarazen Wedge

An early Gene Sarazen wedge. (Photo: USGA)

Gene is famous for a lot of things: the career grand slam, the longest endorsement deal in professional sports history (75 years as a Wilson ambassador), the “shot heard around the world”, and as mentioned earlier—the creation of the modern sand wedge. Although not credited with the invention of the original  “sand wedge” he 100 percent created the modern wedge with a steel shaft and higher bounce. A creation that developed from soldering mass to the sole and flange of what would be our modern-day pitching wedge. Born from the idea of a plane wing, thanks to a trip taken with Howard Hughes, we can all thank Mr. Sarazen for the help with the short shots around the green.

Wilson R90

The next evolution of the original Sarazen Design, the Wilson R90 was the very first mass-marketed sand wedge. Its design characteristics can still be seen in the profile of some modern wedges. Although many might not be as familiar with the R90, you would almost certainly recognize the shape, since it was very often copied by other manufacturers, in their wedge lines.

The R90 features a very rounded profile, high amount of offset, and a great deal of bounce in the middle of the sole, with very little camber. Although not as versatile as modern wedges because of the reduced curve from heel to toe, the R90 is still a force to be reckoned with in the sand.

Cleveland 588

You know a name and design are classic when a company chooses to use the original notation more than 30 years after its initial release. The 588 was introduced as Cleveland’s fifth wedge design and came to market in 1988—which is how it got its name. Wedges were never the same after.

The brainchild of Roger Cleveland, the 588 was made from 8620 carbon steel—which patinad over time. Not unlike the Wilson before it, the 588 had a very traditional rounded shape with a higher toe and round leading edge. The other part of the design that created such versatility was the V-Sole (No, not the same as the Current Srixon), that offers a lot more heel relief to lower the leading edge as the face was opened up—this was the birth of the modern wedge grind.

Titleist Vokey Spin Milled

The wedge that launched the Vokey brand into the stratosphere. Spin-milled faces changed the way golfers look at face technology in their scoring clubs. From a humble club builder to a wedge guru, Bob Vokey has been around golf and the short game for a long time. The crazy thing about the Bob Vokey story is that it all started with one question: “who wants to lead the wedge team?” That was all it took to get him from shaping Titleist woods to working with the world’s best players to create high-performance short game tools.

Honorable mentions for design goes to the first 200 and 400 series wedge, which caught golfers’ eyes with their teardrop shape—much like the Cleveland 588 before it.

Ping Eye 2 Plus

What can you say? The unique wedge design that other OEMs continue to draw inspiration from it 30 years after its original conception. The Eye 2+ wedge was spawned from what is undoubtedly the most popular iron design of all time, which went through many iterations during its 10 years on the market—a lifecycle that is completely unheard of in today’s world of modern equipment.

A pre-worn sole, huge amount of heel and toe radius, and a face that screams “you can’t miss,” the true beauty comes from the way the hosel transitions into the head, which makes the club one of the most versatile of all time.

Check out my video below for more on why this wedge was so great.

Honorable mention: The Alien wedge

To this day, the Alien wedge is the number-one-selling single golf club of all time! Although I’m sure there aren’t a lot of people willing to admit to owning one, it did help a lot of golfer by simplifying the short game, especially bunker shots.

Its huge profile looked unorthodox, but by golly did it ever work! Designed to be played straight face and essentially slammed into the sand to help elevate the ball, the club did what it set out to do: get you out of the sand on the first try. You could say that it was inspired by the original Hogan “Sure-Out,” but along the way it has also inspired others to take up the baton in helping the regular high-handicap golfer get out of the sand—I’m looking at you XE1.

That’s my list, WRXers. What would you add? Let me know in the comments!

 

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Podcasts

The 19th Hole: Meet the world’s most expensive putter and the man behind it

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Host Michael Williams talks with Steve Sacks of Sacks Parente Golf about the idea and implementation of their revolutionary Series 39 blade putter. Also features PGA Professional Brian Sleeman of Santa Lucia Preserve (CA).

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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Opinion & Analysis

A day at the CP Women’s Open

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It’s another beautiful summer day in August. Just like any other pro-am at a professional tour event, amateurs are nervously warming up on the driving range and on the putting green next to their pros. As they make their way to the opening tees, they pose for their pictures, hear their names called, and watch their marque player stripe one down the fairway. But instead of walking up 50 yards to the “am tees,” they get to tee it up from where the pros play—because this is different: this is the LPGA Tour!

I’m just going to get right to it, if you haven’t been to an LPGA Tour event you NEED to GO! I’ve been to a lot of golf events as both a spectator and as media member, and I can say an LPGA Tour event is probably the most fun you can have watching professional golf.

The CP Women’s Open is one of the biggest non-majors in women’s golf. 96 of the top 100 players in the world are in the field, and attendance numbers for this stop on the schedule are some of the highest on tour. The 2019 edition it is being held at exclusive Magna Golf Club in Aurora, Ontario, which is about an hour north of downtown Toronto and designed by noted Canadian architect Doug Carrick. The defending Champion is none other than 21-year-old Canadian phenom Brooke Henderson, who won in emotional fashion last year.

From a fan’s perspective, there are some notable differences at an LPGA Tour event, and as a true “golf fan,” not just men’s golf fan, there are some big parts of the experience that I believe everyone can enjoy:

  • Access: It is certainly a refreshing and laidback vibe around the golf course. It’s easy to find great vantage points around the range and practice facility to watch the players go through their routines—a popular watching spot. Smaller infrastructure doesn’t mean a smaller footprint, and there is still a lot to see, plus with few large multi-story grandstands around some of the finishing holes, getting up close to watch shots is easier for everyone.
  • Relatability: This is a big one, and something I think most golfers don’t consider when they choose to watch professional golf. Just like with the men’s game there are obviously outliers when it comes to distance on the LPGA Tour but average distances are more in line with better club players than club players are to PGA Tour Pros. The game is less about power and more about placement. Watching players hit hybrids as accurately as wedges is amazing to watch. Every player from a scratch to a higher handicap can learn a great deal from watching the throwback style of actually hitting fairways and greens vs. modern bomb and gouge.
  • Crowds: (I don’t believe this is just a “Canadian Thing”) It was refreshing to spend an entire day on the course and never hear a “mashed potatoes” or “get in the hole” yelled on the tee of a par 5. The LPGA Tour offers an extremely family-friendly atmosphere, with a lot more young kids, especially young girls out to watch their idols play. This for me is a huge takeaway. So much of professional sports is focused on the men, and with that you often see crowds reflect that. As a father to a young daughter, if she decides to play golf, I love the fact that she can watch people like her play the game at a high level.

There is a lot of talk about the difference between men’s and women’s professional sports, but as far as “the product” goes, I believe that LPGA Tour offers one of the best in professional sports, including value. With a great forecast, a great course, and essentially every top player in the field, this week’s CP Women’s Open is destined to be another great event. If you get the chance to attend this or any LPGA Tour event, I can’t encourage you enough to go!

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