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More Distance Off the Tee (Part 1 of 3): Upper Body Training

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If you read my previous story, Tour Pro’s Revealed: 3 Tests to See How You Stack Up, you are well aware of the fact that improving your upper body power is one of three sure ways to increase your distance off the tee. If you have not, I strongly suggest you check it out to gain some context about what is to follow and what is critical for your golf game.

Through our testing and the testing done of many of the industry leaders in golf performance, we have found that the ability of golfers to generate “push power” from their upper body is critical to maximize efficiency and speed in the swing. The way that you can test your power is simple. Sit in a chair with your feet flat on the ground. Keeping your back on the chair, chest pass with both hands a 6-pound medicine ball as far as you can. When you compare this to your vertical jump as described in More Distance Off the Tee (Part 2 of 3): Lower Body Training Plan, the number in feet you threw the ball should be relatively close to your jump in inches.

If you threw the ball and it went 5 feet, you have an upper body power problem. If you threw the ball 25 feet and jumped only 14 inches, your upper body is not the problem — you probably need to focus on your lower body. It’s not rocket science once you understand what you are looking for. What can be challenging is knowing how to improve your power once you identify a problem. That is where the rest of this article comes in. What I am going to outline below are three of the most common upper body power exercises that we use with our amateur, senior and professional golfers.

The key with any power training exercise is to make sure you are as rested as possible between sets so that you can be as explosive as possible for the repetitions. Try not to do more than 6 repetitions in a set to assure that each one is as fast and explosive as possible.

Med Ball Chest Pass on Wall

This is one of the most basic exercises there is for developing upper body push power. Make sure your feet are about shoulder-width apart and don’t be afraid to use your legs to help maximize the punishment you deliver to against the wall!

Med Ball Wall Ball

Watching the video, you may be scratching you head and wondering why this is in the upper body power article when clearly the athlete is using his legs. The reason is that in the golf swing, power starts with the legs.

Med Ball Sky Chest Throws

This one is simple. Laying on your back, all you need to do is push the ball up as high as you can, catch it on the way down and the explode it back up into the air as high as you can. If you incorporate this exercise into your routine even once a week, you will see huge gains in your ability to swing faster if this was a problem area for you.

That being said, power creation requires not only speed but also strength development. It is also important that you have a solid strength program to increase your ability to generate more force. While this is beyond the scope of this article, finding yourself a solid golf fitness expert will help you create your ideal program.

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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.

15 Comments

15 Comments

  1. Randy Bernard

    Feb 17, 2018 at 8:09 pm

    A next-level version of the third exercise would be to do it with your shoulders and head on a stability ball, rather than from the floor.

  2. Jim Marlow

    Jan 24, 2018 at 10:41 am

    I am 76 years old and spend an hour in the gym 5-6 times a week. I might as well incorporate some exercises that have the potential to increase distance off the tee. My gym has weighted balls but they are much smaller than what you show. How important is the size of the ball and where can you get the type of ball that you demonstrated?

    • Chris Finn

      Jan 31, 2018 at 11:05 am

      The size of the ball is not important Jim, rather the weight. Somewhere between 8-12 lbs typically works to allow you to get the nervous system firing faster.

  3. Ray Bennett

    Jan 23, 2018 at 4:35 am

    Haha..is this article a joke?? If not, then the author knows nothing about the golf swing. Must be desperate for articles to publish, if this is typical.

    • Chris Finn

      Jan 31, 2018 at 11:08 am

      Thanks for the comment Ray. This is based off the latest sports science and statistics relative to the three physiological movements that generate power in the golf swing (vertical thrust, rotation and push power). This article is about training the latter of the three.

      There are technical changes, equipment improvements and many other ways to improve swing speed that are “golfy”, but this is what science is showing to most efficient physically. I would be happy to discuss further with you if you would like to learn. My you can reply back here or email me directly at [email protected] and we can set up a call.

  4. The dude

    Jan 21, 2018 at 5:14 pm

    How heavy the Med ball?

    • George

      Jan 22, 2018 at 4:39 am

      Six pound heavy.

    • Chris Finn

      Jan 22, 2018 at 8:16 am

      10-20 lbs generally but depends on the athlete and how much weight they can move with speed and proper technique.

      • Kurt

        Jan 22, 2018 at 1:23 pm

        Okay, but now tell us this ballistic medicine ball exercise is NOT recommended for the untrained recreational golfer. You final sentences hints at this but you should be more specific.

        • Chris Finn

          Jan 31, 2018 at 11:11 am

          Thanks for the comment Kurt. There are times and places for lateralizations, regressions and progressions for power training. These three exercises shown are relatively low risk compared to higher level power training. If a golfer is unable to walk, I would agree there might be some lower hanging fruit that you want to address first.

  5. Kurt

    Jan 21, 2018 at 12:39 pm

    ” It is also important that you have a solid strength program to increase your ability to generate more force.” This means general conditioning before you attempt golf-specific training. Anybody?
    Here’s the problem: “…the golf swing, power starts with the legs.” If you can’t walk the golf course your legs are too weak or you’re too lazy. Plain and simple.

    • ben

      Jan 21, 2018 at 1:24 pm

      … or yer too decrepit and hopeless. 😛

      • BG

        Jan 21, 2018 at 3:55 pm

        ..or just buy a set of PXGs and problemo solved. It’s all in the clubs.

    • Jp

      Jan 21, 2018 at 6:41 pm

      You forget about those of us who have disabilities that prevent under doctors order that can not walk a golf course, but can enjoy good golf and this type of training.

      • Will

        Jan 21, 2018 at 9:02 pm

        Simple …. give up golf if you can’t walk.

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19th Hole

5 examples of how Lexi Thompson has been treated harsher than any of her peers

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Following Lexi Thompson’s Solheim Cup post-round presser on Friday evening, the 28-year-old has been the topic of much discussion.

Golf pundits and fans alike have been weighing in with their takes after this exchange with a reporter surrounding an untimely shank on Friday afternoon went viral:

After the incident, LPGA Hall of Famer Nancy Lopez said that Lexi has “been picked on and drug through negative comments. She is tired of it”

So has the criticism of Lexi Thompson been justified, or is this yet another example of her being unfairly treated?

Well, here are five times, in my opinion, that Lexi has been scrutinized far differently over the years than her peers.

2022 KPMG PGA Championship

At the 2022 KPMG PGA Championship, Lexi Thompson held a two-stroke lead with three holes to play. She couldn’t close the deal and lost the tournament.

Afterwards, she was fined $2k (as were the rest of the group) for slow play.

Lexi declined to speak to the media and got hammered on social media for doing so…

Almost every golfer at some point has skipped a media session following disappointment on the course, and nobody has really batted an eyelid.

Tiger skipped back-to-back post-round media briefings at the 2019 WGC Mexico after being frustrated with his putting. Remember the backlash over that? Nah, me neither.

Donald Trump

@TheWhiteHouse

Every (or nearly every) big-name golfer under the sun has played golf with Donald Trump. Tiger Woods, Brooks Koepka, Dustin Johnson, Rory McIlroy etc. Nobody really cared.

For whatever reason, when Lexi Thompson did, it was a story, and she took herself off social media soon after the photo was posted.

 

View this post on Instagram

 

A post shared by Lexi Thompson (@lexi)

2021 U.S. Women’s Open

In the final round of the 2021 U.S. Women’s Open, Lexi Thompson had a 6-foot eagle on her opening hole. She missed and made birdie to lead by five.

She then lost the tournament.

Following the round, Brandel Chamblee said on ‘Live From’:

“She’s got 6 feet away. Now professional golfers don’t miss the center of the face by a pinhead. Look where she hits this putt on the very 1st hole. Look where this putt comes off the face. She would have missed the center of the putter there by a half an inch. I have never — I have never — seen a professional golfer miss the center of the putter by a wider margin than that. That was at the 1st hole. “

Honest? Absolutely. Correct? Brandel usually is. Has any other LPGA golfer been handed the full-on Chamblee treatment? Not to my knowledge.

2023 Solheim Cup

Lexi Thompson spoke the words, “I don’t need to comment on that” when a reporter asked her about a failed shot, and the golf community collectively lost their minds.

Lost on many people is the fact that she literally answered the question instantly after.

Jessica Korda described the reporting of the awkward exchange with the media member as yet another example of the golf media shredding Lexi, but in reality, it was really just golf media covering the furore created by golf fans reacting to the viral clip.

Lexi then won her next two matches, collecting 3 points from 4 for the U.S. team. But nobody seems to care about that.

Instagram

‘yOu ShoUlD PrAcTIce puTTinG’

There’s very few golfers that have been plagued with such inane posts on their Instagram page as Lexi Thompson has.

I’ve tracked golfer’s social media accounts over the past few years (job requirement, sort of?). I can categorically say that Lexi gets some of the angriest and most aggressive responses to her posts of any golfer. Male or female. (She also gets some very nice ones too).

Despite countless posts of Thompson relentlessly practising her putting, the number of comments from dummies accusing her of neglecting that area of her game is both bizarre and alarming. Notice how the comments have been disabled on the post below? Probably not a coincidence.

 

View this post on Instagram

 

A post shared by Lexi Thompson (@lexi)

Go on any other golfer’s social account, and it will be hard to find the same dynamic.

Throw in the scandalous rules decision at the 2017 ANA Inspiration that cost her a second major title and spawned the “Lexi rule,” and it’s hard not to think Lexi has had a bit of a raw deal at times.

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Instruction

The Wedge Guy: My top 5 practice tips

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While there are many golfers who barely know where the practice (I don’t like calling it a “driving”) range is located, there are many who find it a place of adventure, discovery and fun. I’m in the latter group, which could be accented by the fact that I make my living in this industry. But then, I’ve always been a “ball beater,” since I was a kid, but now I approach my practice sessions with more purpose and excitement. There’s no question that practice is the key to improvement in anything, so today’s topic is on making practice as much fun as playing.

As long as I can remember, I’ve loved the range, and always embrace the challenge of learning new ways to make a golf ball do what I would like it to do. So, today I’m sharing my “top 5” tips for making practice fun and productive.

  1. Have a mission/goal/objective. Whether it is a practice range session or practice time on the course, make sure you have a clearly defined objective…how else will you know how you’re doing? It might be to work on iron trajectory, or finding out why you’ve developed a push with your driver. Could be to learn how to hit a little softer lob shot or a knockdown pitch. But practice with a purpose …always.
  2. Don’t just “do”…observe.  There are two elements of learning something new.  The first is to figure out what it is you need to change. Then you work toward that solution. If your practice session is to address that push with the driver, hit a few shots to start out, and rather than try to fix it, make those first few your “lab rats”. Focus on what your swing is doing. Do you feel anything different? Check your alignment carefully, and your ball position. After each shot, step away and process what you think you felt during the swing.
  3. Make it real. To just rake ball after ball in front of you and pound away is marginally valuable at best. To make practice productive, step away from your hitting station after each shot, rake another ball to the hitting area, then approach the shot as if it was a real one on the course. Pick a target line from behind the ball, meticulously step into your set-up position, take your grip, process your one swing thought and hit it. Then evaluate how you did, based on the shot result and how it felt.
  4. Challenge yourself. One of my favorite on-course practice games is to spend a few minutes around each green after I’ve played the hole, tossing three balls into various positions in an area off the green. I don’t let myself go to the next tee until I put all three within three feet of the hole. If I don’t, I toss them to another area and do it again. You can do the same thing on the range. Define a challenge and a limited number of shots to achieve it.
  5. Don’t get in a groove. I was privileged enough to watch Harvey Penick give Tom Kite a golf lesson one day, and was struck by the fact that he would not let Tom hit more than five to six shots in a row with the same club. Tom would hit a few 5-irons, and Mr. Penick would say, “hit the 8”, then “hit the driver.” He changed it up so that Tom would not just find a groove. That paved the way for real learning, Mr. Penick told me.

My “bonus” tip addresses the difference between practicing on the course and keeping a real score. Don’t do both. A practice session is just that. On-course practice is hugely beneficial, and it’s best done by yourself, and at a casual pace. Playing three or four holes in an hour or so, taking time to hit real shots into and around the greens, will do more for your scoring skills than the same amount of range time.

So there you have my five practice tips. I’m sure I could come up with more, but then we always have more time, right?

More from the Wedge Guy

 

 

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19th Hole

Vincenzi: Fortinet Championship First Round Leader picks

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The PGA Tour begins its fall season with a trip to Wine Country as the world of golf patiently awaits the 2023 Ryder Cup which is just a few weeks away. Silverado is a course where plenty of players with varying skill sets can compete, but strong West Coast history tends to be a major factor.

In the past four editions of the Fortinet Championship, there have been six first-round leaders or co-leaders. Of the six, three have started their rounds in the morning wave, and three started in the afternoon. The leading scores have all been between 63 and 65.

As of now, the winds look to be very docile, with speeds of 4-7 MPH throughout the day. I don’t see either the AM or PM wave as having a major advantage.

2023 Fortinet Championship First-Round Leader Picks

Zac Blair +9000 (FanDuel)

First-Round Tee Time: 1.22 p.m PT

A big theme for me this week is targeting players who have had success at both Silverado and the West Coast in general. Blair finished 22nd here last year, and also finished 4th back in 2019. That year, he shot 66 in rounds two and three, showing his ability to go low on this track.

In 2022, Blair gained 3.8 strokes putting and in 2019, he gained 8.6. The 33-year-old seemingly has these greens figured out.

C.T. Pan +9000 (FanDuel)

First-Round Tee Time: 8.23 a.m PT

At the end of the 2023 season, C.T. Pan showed flashes of what made him a good player prior to his injury struggles early in the year. He finished 4th at the AT&T Byron Nelson in May, and 3rd at the RBC Canadian Open in June. He also finished 6th at Silverado back in 2021, gaining 4.5 strokes on approach and 6.6 strokes putting.

A few weeks off may have given Pan a chance to reset and focus on the upcoming fall swing, where I believe he’ll play some good golf.

Joel Dahmen +110000 (FanDuel)

First-Round Tee Time: 7:28 a.m PT

After becoming a well-known name in golf due to his affable presence in Netflix’ “Full Swing” documentary, Dahmen had what can only be considered a disappointment of a 2023 season. I believe he’s a better player than he showed last year and is a good candidate for a bounce back fall and 2024.

Dahmen finished in a tie for 10th at the Barracuda Championship in late July, and the course is similar in agronomy and location to what he’ll see this week in Napa. He has some strong history on the West Coast including top-ten finishes at Riviera (5th, 2020), Pebble Beach (6th, 2022), Sherwood (8th, 2020), TPC Summerlin (9th, 2019) and Torrey Pines (9th, 2019).

James Hahn +125000 (Caesars)

First-Round Tee Time: 1:55 p.m PT

James Hahn absolutely loves golf on the West Coast. He’s won at Riviera and has also shown some course form with a 9th place finish at Silverado back in 2020. That week, Hahn gained 4.7 strokes putting, demonstrating his comfort level on these POA putting surfaces.

He finished T6 at the Barracuda back in July, and there’s no doubt that a return to California will be welcome for the 41-year-old.

Peter Malnati +125000 (BetRivers)

First-Round Tee Time: 12.27 p.m PT 

Peter Malnati excels at putting on the West Coast. He ranks 3rd in the field in Strokes Gained: Putting on POA and has shown in the past he’s capable of going extremely low on any given round due to his ability to catch a hot putter.

His course history isn’t spectacular, but he’s played well enough at Silverado. In his past seven trips to the course, he’s finished in the top-35 four times.

Harry Higgs +150000 (BetRivers)

First-Round Tee Time: 1.55 p.m PT

In what is seemingly becoming a theme in this week’s First-Round Leader column, Harry Higgs is a player that really fell out of form in 2023, but a reset and a trip to a course he’s had success at in the past may spark a resurgence.

Higgs finished 2nd at Silverado in 2020 and wasn’t in particularly great form then either. Success hasn’t come in abundance for the 31-year-old, but three of his top-10 finishes on Tour have come in this area of the country.

Higgs shot an impressive 62 here in round two in 2020, which would certainly be enough to capture the first-round lead this year.

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