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Opinion & Analysis

More Distance Off the Tee (Part 2 of 3): Lower Body Training

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The lower body in the golf swing is the engine that makes everything run. Swinging without it is like attempting to drive a car without an engine. Catch a downhill and sure… it may roll for awhile. But as soon as you encounter a hill, you stop moving. It’s kind of like most amateur’s golf swings. They compensate OK for awhile and think they’re making progress with their totally upper body driven golf swing. Then they lose it.

Related: More distance off the tee Part 1 (Upper Body Training) 

Losing your swing is not as unthinkable or shocking as many people in the golf industry would like you to think. It’s certainly not as dramatic or difficult to fix, either. As long as you are neglecting to use your lower body in creating the rotation necessary to swing the club and the rotary power to make sure the ball goes somewhere consistently, you are doomed. You will live on the roller coaster of good and bad rounds, found and lost swing thoughts and many lost golf balls. But hey, at least you’ll get a lot of strokes in your next club championship, right?

If you haven’t already read about the four major areas necessary for rotation in the golf swing and taken the tests to see how you do on them, that is what you need to do right now before reading any further. If you have looked at your rotational abilities and you are doing OK, then let’s continue on.

When it comes to creating power from the ground via the lower body, it’s all in the legs. The test that’s easiest to use when figuring out how much “pop” you may have is the vertical jump test. Average PGA Tour players jump between 18-22 inches, while LPGA players are between 16-20 inches. Long drive competitors often jump over 30 inches!

It’s simple to make an assumption that vertical leap has something to do with how much power a player can generate. In fact, the R-value that we have found with this relationship is above 0.85… for all you statistics buffs out there. The reason this occurs is because vertical leap is the simplest forms of assessing a person’s ability to generate ground reaction force, which propels them upward.  If you look at the force plate data in golfers, it is very clear that one of the critical components in generating club head speed is also the ability to create larger ground reaction forces.

So if you look at your vertical and you can only jump 13 inches, you probably have some power to gain. Conversely, if you jump 30 inches and only swing 95 mph, there are probably some other issues that you need to address (technique, upper body power, sequencing, equipment etc). But if you are that golfer with a less than impressive vertical leap, check out a couple of the exercises below to start working on your lower body’s ability to generate power. As with all power training, increasing your base level of strength will also help with exercises such as squatting, deadlifting and all other variations of lower body strength training.

For the sake of this article, I am going to assume you’re already doing all that and give you three of my favorite drills that we use with our golfers to improve their ability to generate better lower body power in the golf swing. Remember, no more than six in a set. Try to go all out on every rep.

180-Degree Jumps

The key here is to load into the inside of your loading foot and try to explode up as high as you can. When you land, control the deceleration and then explode back up into the air as high as you can.

Caveman Throws

This is a great option for those of you who would like to avoid high impact exercises like jumps. Triple extension is the single most powerful move we have as athletes. When we extend at the ankles, hips and knees in a coordinated and powerful movement, the force and speed that can be unleashed is quite impressive. Have fun with this one and just make sure you get out of the way of the ball.

90-Degree Box Jumps with Slam 

This one is for all you higher-level athletes out there who want to really get after it. Slam the ball on the outside of your foot to increase your load into the ground and then explode up onto the box as high as you can.

If you have knee issues, I would recommend avoiding the jumping exercises above and sticking to lower-impact exercises. There are, of course, lots of other options to increase your lower body power, but these are some of the most effective and simple to integrate. Enjoy!

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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.

10 Comments

10 Comments

  1. Kit Lefroy

    Feb 9, 2018 at 12:42 pm

    A word of caution – 180 degree jumps and box jumping are potentially dangerous for seniors or anyone with knee problems. Great power exercises, but be careful.

    • the dude

      Feb 9, 2018 at 1:00 pm

      yeah…not to mention if you “catch” your foot on the box while going up and across….you could fall right on your head….and break ……your pride.

  2. Randy Bernard

    Feb 9, 2018 at 11:29 am

    Good stuff, Chris! One question: In the slam before the box jump, why doesn’t the slam begin with a squat, to fully engage the glutes and the quads? (Just to be clear, I don’t mean that the starting position is a squat but that the first motion is to squat, then explode up into full extension, then slam the ball.)

    • Chris Finn

      Feb 10, 2018 at 1:54 pm

      Thanks Randy. The slam starts extended as much as possible to increase the force that is applied through the outside leg as much as possible before the jump takes place. Because of stretch shortening principles, the more force you can apply through the tendons and soft tissue into the ground prior to the concentric explosion phase the more energy the athlete will have available to exert into the ground as they push up into the jump. By starting with more of a rotation into the hip as you squat instead of just a standard sagittal plane squat, it is more multi-planar and pre-loading the rotary sling that is necessary to complete a rotational jump. Let me know if this makes sense. If not we can chat further. Great question! – Chris

      • Randy Bernard

        Feb 17, 2018 at 7:57 pm

        Thanks, Chris. That all makes sense, now that I see the rotational part of the slam. I think I was probably moving (i.e., looking) too fast the first time and missed that. I’ll give it a try next time at the gym here in Asheville.

  3. The dude

    Feb 8, 2018 at 8:08 pm

    Why do people give this a shank???

    • CB

      Feb 9, 2018 at 1:37 am

      Because you never saw and, never will see, guys like Colin Montgomerie do it, and he’s still playing great, so why does anybody ever need to do any of these at all

      • The dude

        Feb 9, 2018 at 3:51 am

        Haha!…..fail

        So …. Mrs Doubtfire is your standard huh?,,,,it’s obvious you have never trained your body to perform better…you’d be pleasantly surprised if you did.

        • CB

          Feb 9, 2018 at 9:32 pm

          No thanks, I don’t to end up breaking my knees or my back or ribs or whatever like all them super athletes. I’d rather have a bit of a belly, feel relaxed, play fairly OK, make decent money, win a major or two and chill like Jason Dufner. And then have a career in the Senior circuit like Colin. I’d be OK with that. I don’t want to be fake like Eldrick and try to hump all them fake ladies and have no back or legs left and be left lonely. No thanks

        • Ross

          Feb 10, 2018 at 10:07 am

          Monty is one the best ball strikers about and always has been

          Monty is another name for God

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Opinion & Analysis

The Wedge Guy: Is lighter always longer?

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One of the continuing trends in golf clubs – particularly drivers – is the pursuit of increasingly lighter shafts; this obsessive goal has given us the premise that the lighter the club, the faster you can swing it. And that idea is driven by the relentless pursuit of distance at all levels, and for all golfers.

But as long as he is, for example, Dustin Johnson ran away with the Masters because he was exactly that – a “master” at ball control and precision. DJ outperformed almost everyone in the field in terms of fairways and greens. That gave him more birdie putts, better looks because of his precise approach shots, and many fewer tough par saves.

But my topic today is to pose the question: “Is lighter really the key to being longer for all of us “recreational” golfers?”
Let me begin by saying that “recreational” doesn’t mean any lack of seriousness or dedication to the game. Hitting better shots and shooting lower scores is the goal for all of us who care about our golf games, right? What I mean is that we do not make our living playing the game. We do not practice incessantly. We do not spend hours at the gym every day specifically preparing our bodies to optimize our golf skills.

Today I’m going to put on my “contrarian” cap and challenge this assumption of “lighter is longer” on a couple of bases.
First, if you watch every accomplished player, you will see that the body core rotation is fast enough to “beat” the hands and clubhead to the ball. All instructors agree that the big muscles of the legs and body core are the key to power and repeatability in the golf swing. The faster you can rotate your body through impact, the more power you generate, which flows down the arms, through the hands and shaft and to the clubhead. This is a basic law of “golf swing physics”.

The simple fact is, the speed at which you can fire these big muscles is not going to be measurably impacted by removing another half ounce or less of weight from your driver. But what that removal of weight can do is to possibly allow for your hands to be faster, which would aggravate the problem I see in most mid- to high-handicap players. That problem is that their body core is not leading the swing, but rather it is following the arms and hands through impact.

Secondly, speed without precision is essentially worthless to you, and likely even counter-productive to your goal of playing better golf. Even with the big 460cc drivers, a miss of the sweet spot by just a half inch can cost you 8-12% of your optimum distance. You could never remove enough weight from the driver to increase your club speed by that amount. So, the key to consistently longer drives is to figure out how to make consistently more precise impact with the ball.

No golf adage is always true, but my experience and observation of thousands of golfers indicates to me that the fastest route to better driver distance is to get more precise with your impact and swing path, and not necessarily increasing your clubhead speed. And that may well be served by moving to a slightly heavier driver, not a lighter one.

I’ll end this by offering that this is not an experiment to conduct in a hitting bay with a launch monitor, but rather by playing a few rounds with a driver that is heavier than your current “gamer”.

Continuing with my “contrarian” outlook on many aspects of golf equipment, the typical driver “fitting” is built around an intense session on a launch monitor, where you might hit 30-40 or more drives in an hour or so. But the reality of golf is that your typical round of golf involves only 12-13 drives hit over a four-hour period, each one affected by a number of outside influences. But that’s an article for another time.

For this week, think about pulling an older, heavier driver from your closet or garage and giving it a go for a round or two and see what happens.

I would like to end today’s post by wishing you all a very Happy Thanksgiving. It’s been a helluva year for all of us, so let’s take some time this week to count our individual and collective blessings.

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Podcasts

TG2: Reviewing the first major OEM (Cobra) 3D-printed putter!

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The first major OEM with a 3D printed putter is Cobra Golf! I took the new Limited Edition King Supersport-35 putter out on the course and found it to be a great performer. Cobra partnered with HP and SIK Putters to create a 3D printed body mated to an aluminum face that features SIK’s Descending Loft technology.

 

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Opinion & Analysis

You went to play, now you want to stay: Homes near Cabot Links & Cliffs

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At some point, we’ve all had that moment during a vacation where we look around and think to ourselves, “Instead of visiting, why don’t we just move here?” It always sounds a little crazy in the moment, but really, what’s stopping you?

Like many, I have done this myself, and it leads me down a rabbit hole of golf destination real estate to places all over North America where you get world-class golf minutes from home.

So whether you’re a big spender or looking to downsize and find a cozy hideaway, these homes near Cabot Links & Cliffs have it all.

Homes near Cabot Links & Cliffs

Inverness, Nova Scotia

Steps away

$1,495,000 – 12 Mine Road Inverness MLS Number: 202011562

Location, location, location!

This is currently the most expensive house in Inverness NS, and for good reason. It’s steps away from Cabot Links and overlooks the resort. It’s over 2,600 square feet of beautiful open concept living, and with a local address, you get a discount on tee times at the course, although with its growing popularity, you aren’t guaranteed times like if you stay on the actual property.

Who wouldn’t want to wake up to this view every day? Listing: 12 Mine Road – Realtor

Just up the road

$980,000 – 30 Broad Cove Road Inverness, MLS Number: 202010717

If the first one seems a bit crazy, this next one might be right up your alley.

This 4,000 square foot home, is only minutes from Cabot Link and Cliffs and has amazing views that overlook the Gulf of St. Lawrence. It has everything you could want including a large chef’s kitchen and enough room to host friends and family.

Listing: 30 Broad Cove Road – Realtor

Just you and the ocean

$394,000 – 6 Bayberry Road, Port Hood, MLS Number: 202015994

If you like golf but want a little more separation from the Cabot golf resort, less than 20 miles down the road is Port Hood, another quiet seaside town filled with quaint shops and endless views of the ocean.

You can wake up every morning to the sounds of the ocean and the smell of sea air, and when you want to play golf at a top 50 course in the world, you just need to make a relaxing drive along the water to get there—heck, if you are so inclined, and happen to have a boat, you can go almost door to door that way too!

Listing: 6 Bayberry Road – Realtor

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