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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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The Gear Dive: Elk is in the house!

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In this episode of TGD brought to you by Titleist, Johnny chats with the one, the only, the legend Steve Elkington.

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

The differences between good and bad club fitters—and they’re not what you think

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Club fitting is still a highly debated topic, with many golfers continuing to believe they’re just not good enough to be fit. That couldn’t be further from the truth, but it’s a topic for another day.

Once you have decided to invest in your game and equipment, however, the next step is figuring out where to get fit, and working with a fitter.  You see, unlike professionals in other industries, club fitting “certification” is still a little like the wild west. While there are certification courses and lesson modules from OEMs on how to fit their specific equipment, from company to company, there is still some slight variance in philosophy.

Then there are agnostic fitting facilities that work with a curated equipment matrix from a number of manufacturers. Some have multiple locations all over the country and others might only have a few smaller centralized locations in a particular city. In some cases, you might even be able to find single-person operations.

So how do you separate the good from the bad? This is the million-dollar question for golfers looking to get fit. Unless you have experience going through a fitting before or have a base knowledge about fitting, it can feel like an intimidating process. This guide is built to help you ask the right questions and pay attention to the right things to make sure you are getting the most out of your fitting.

The signs of a great fitter

  • Launch monitor experience: Having some type of launch monitor certification isn’t a requirement but being able to properly understand the interpret parameters is! A good fitter should be able to explain the parameters they are using to help get the right clubs and understand how to tweak specs to help you get optimized. The exact labeling may vary depending on the type of launch monitor but they all mostly provide the same information….Here is an example of what a fitter should be looking for in an iron fitting: “The most important parameter in an iron fitting” 
  • Communication skills: Being able to explain why and how changes are being made is a telltale sign your fitter is knowledgeable—it should feel like you are learning something along the way. Remember, communication is a two-way street so also being a good listener is another sign your working with a good fitter.
  • Transparency: This involves things like talking about price, budgets, any brand preferences from the start. This prevents getting handed something out of your price range and wasting swings during your fit.
  • A focus on better: Whether it be hitting it further and straighter with your driver or hitting more greens, the fitting should be goal-orientated. This means looking at all kinds of variables to make sure what you are getting is actually better than your current clubs. Having a driver you hit 10 yards farther isn’t helpful if you don’t know where it’s going….A great fitter that knows their stuff should quickly be able to narrow down potential options to 4-5 and then work towards optimizing from there.
  • Honesty and respect: These are so obvious, I shouldn’t even have to put it on the list. I want to see these traits from anybody in a sales position when working with customers that are looking to them for knowledge and information…If you as the golfer is only seeing marginal gains from a new product or an upgrade option, you should be told that and given the proper information to make an informed decision. The great fitters, and I’ve worked with a lot of them, will be quick to tell a golfer, “I don’t think we’re going to beat (X) club today, maybe we should look at another part of your bag where you struggle.” This kind of interaction builds trust and in the end results in happy golfers and respected fitters.

The signs of a bad fitter

  • Pushing an agenda: This can come in all kinds of shapes and sizes. Whether it be a particular affinity towards certain brands of clubs or even shafts. If you talk to players that have all been to the same fitter and their swings and skill levels vary yet the clubs or brands of shafts they end up with (from a brand agnostic facility) seem to be eerily similar it might be time to ask questions.
  • Poor communications: As you are going through the fitting process and warming up you should feel like you’re being interviewed as a way to collect data and help solve problems in your game. This process helps create a baseline of information for your fitter. If you are not experiencing that, or your fitter isn’t explaining or answering your questions directly, then there is a serious communication problem, or it could show lack of knowledge depth when it comes to their ability.
  • Lack of transparency: If you feel like you’re not getting answers to straightforward questions or a fitter tells you “not to worry about it” then that is a big no-no from me.
    Side note: It is my opinion that golfers should pay for fittings, and in a way consider it a knowledge-gathering session. Of course, the end goal for the golfer is to find newer better fitting clubs, and for the fitter to sell you them (let’s be real here), but you should never feel the information is not being shared openly.
  • Pressure sales tactics: It exists in every industry, I get it, but if you pay for your fitting you are paying for information, use it to your advantage. You shouldn’t feel pressured to buy, and it’s always OK to seek out a knowledgeable second opinion (knowledgeable being a very key word in that sentence!).  If you are getting the hard sell or any combination of the traits above, there is a good chance you’re not working with the right fitter for you.

Final thoughts

Great fitters with great reputations and proper knowledge have long lists, even waiting lists, of golfers waiting to see them. The biggest sign of a great fitter is a long list of repeat customers.

Golf is a game that can be played for an entire lifetime, and just like with teachers and swing coaches, the good ones are in it for the long haul to help you play better and build a rapport—not just sell you the latest and greatest (although we all like new toys—myself included) because they can make a few bucks.

Trust your gut, and ask questions!

 

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Podcasts

TG2: TaylorMade P7MB & P7MC Review | Oban CT-115 & CT-125 Steel Shafts

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Took the new TaylorMade P-7MB and P-7MC irons out on the course and the range. The new P-7MB and P-7MC are really solid forged irons for the skilled iron players. Great soft feel on both, MB flies really low, and the MC is more mid/low launch. Oban’s CT 115 & 125 steel shafts are some of the most consistent out there. Stout but smooth feel with no harsh vibration at impact.

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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