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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: Aaron Dill is back!!!

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In this episode of TGD brought to you by Titleist, Johnny has a dear friend and master wedge human Aaron Dill to chat about Cantlay, The Masters, and his new TSi3.

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TG2: Testing the NEW Cobra King Tour irons and the Ben Hogan GS53 MAX driver

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Cobra’s new King Tour irons with MIM technology are built for better players looking to hit precision shots. The feel is very soft and responsive while the smaller profile lets you easily hit any shot in the book. Ben Hogan has released their most forgiving driver, the GS53 MAX and it is easy to hit. Designed with a ton of tech, this driver is long and helps reduce that slice!

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The Wedge Guy: Equipment tidbits for you to think about

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One of the most fun things about being a golfer is that we all want to get better–hit drives longer and straighter, iron shots that find greens more often, pitches and chips that get closer, and putts that go in more often. And we all seem to take great pleasure in finding that next “missing link” in our bags that will help us achieve one of those goals.

Today I want to share some thoughts about how little things can often mean a lot when it comes to tweaking your equipment. On the surface, a golf club seems to be a pretty simple thing—a piece of metal, at the end of a tubular piece of metal or graphite, with a rubber-like handle at the end. But when that golf club is put into motion at 100 mph or so, a lot of dynamics begin to happen.

As we ponder the dynamics of the complex action of swinging a golf club and the broad set of mechanics that come into play on every shot, I thought I’d share some random observations I’ve made over the years about equipment cause and effect:

Increasing your driving distance: The industry has taken us on this dramatic quest for distance and power, and the average driver sold today is over 45” long. That’s two inches longer than the standard of 25 years ago. And while the humongous driver heads brag about “forgiveness”, the fact is that your longest drives (and straightest) will always come from dead center hits. It’s still a fact that a sweet spot miss of just ½” will cost you 7-9% distance loss, and a miss of 3/4” will increase that to 12-15%. I suggest you try gripping down on your driver an inch or more the next time you play and see if you don’t hit the ball closer to the sweet spot and see it consistently going longer and straighter. It’s been proven over and over again.

Examining iron specs: The “standard” way a set of irons was engineered for decades was that the irons vary in length by ½”, and in loft by 4 degrees. But the past few years – driven by the relentless quest for distance – we have seen the loft gaps increased to 5° at the short end of the set and as small as 2.5° at the long end. The harsh reality of this geometry is that almost every golfer will have much smaller distance gaps at the long end of the set than at the short end, where distance precision is critical. I have tweaked my irons for years so that I have smaller length and lie differences at the short end than the long, and that allows my distance gaps to be more consistent. Most golfers could benefit from examining their TRUE carry distances from club to club and then tweaking lofts and lengths to fix their gapping.

Fit your putter. It amazes me to watch how many golfers–even some of the pros on TV–and see the toe of the putter up in the air at address. Simple fact is that this makes the face point left because of the loft. I’ve become a true believer in putter fitting. A good fit will ensure that your putter really is aimed at the target, and that the lie angle allows the ball to come off the putter straight. Yes, the style of putter is a matter of personal preference, but a putter that is accurately fit to you makes this maddening part of the game much less so.

Watch your grips. We spend hundreds of dollars on a driver or set of irons, and we get disposable “handles”. It’s a fact that grips wear out. They get dirty. And they need replacing regularly. Take a close look at yours. Worn, dirty grips cause you to grip the club tighter to have control. And bad shots are much more frequent because of that.

Experiment. The toys are a big part of the fun of golf, so don’t be afraid to experiment. I’ve long suggested all golfers should try the blade style short irons of one of your better player friends or pros, but experiment with other clubs, too. Hit your buddies’ hybrids, fairways, irons, drivers. Try different golf balls. [But I just can’t buy that tees can make a difference, sorry.] It’s fun.

So, there you have some random thoughts of the hundreds that swirl around in my head. Let me know your other questions about equipment, and I’ll try to address them in future columns.

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