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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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Club Junkie

Club Junkie: VA Composites Nemesys wood shaft review and a big golf week for me!

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This week is a big golf week — playing in a member invitational! Got the bag sorted out and there are 14 clubs that I am going to live or die on the course with. I have been hitting the new VA Composites Nemesys wood shaft and am very impressed. A great counterbalanced option with a mid-low launch and low spin.

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Opinion & Analysis

Book review: The Golf Lover’s Guide To England

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There is this notion in the British isles, completely foreign to America, that states that visitors shall have access to all but a smallish passel of private clubs. In abject contrast, the finest clubs of the USA do their level best to keep their gates closed to both the riff and the raff, neither of which is nearly as detrimental to their continuity as some fearful members might believe. In this era of the database, would it be that hard to allow a visitor access once in her/his/their lifetime to Cypress Point, or Friar’s Head, or Prairie Dunes? Into the database their GHIN number would go, and if said individual were fortunate enough to win the lottery for a coveted golden ticket, err, tee time, that would be it for all time. I digress, however, as that rant is not the purpose of this book review.

The Golf Lover’s Guide To England, written and compiled by Michael Whitehead, lists 33 elite golf clubs across that country, divided into four regions, which are further divided into nine districts. Each of these clubs would be identified as unlikely in the USA, but is certainly accessible in England. The short story is: this nearly-pocket-sized compendium should accompany any traveler of golfing purpose, as it is invaluable for understanding the ins and outs of making contact, locating courses, and learning of their nature and history. The long story goes quite a bit deeper.

Michael Whitehead has the forethought to organize his works (Scotland was his first TGLGT volume) in meticulous fashion. The volume opens with a colorful map of the targeted country, complete with numbered flags to identify each of the courses reviewed within. The entire book explodes with wondrous colors, both in page background and course photography, and heightens the sensory experience of its study.

A delightful touch is the location of the Acknowledgements section in the front of the book. Typically relegated to one of the final pages that we skip past, before closing the cover, this is not the case here. Whitehead recognizes the invaluable assistance of his supporting cast, and situates them front and center. Good for you, Mr. Whitehead.

A brief history of the game in England is followed by the first of the four (North, Midlands & East Anglia, South East, South West) regions. The most populous of these is the South East, and we will use it to break down the districts. Five courses occupy an unnamed, scattered district. Five more are situated in the Surrey/Berkshire sandbelt, and four of those sites offer 36 holes on property. A final three fit into the Kent Coast district, and one of them has 27 holes within its confines. Thus it goes throughout the other three regions, albeit at a less-frenetic pace.

Moving along, each of the 33 seminal courses is granted six pages for description and assessment. Whitehead assigns color-coded price guides to each course, ranging from the up-to-49-British-Pounds entry point to the over-200-British-Pounds stratum. He also offers seasonal stratification, identifying the High (expensive) season, the Shoulder (mid-range) seasons, and the Low (economic) season. To facilitate contact with the club, Whitehead does his level best to provide online, email, and telephone booking options for each of the clubs. He adds in area courses of interest, in case the reader/traveler is confined to a specific locale. What more could one need, in advance of the golf trip of a lifetime?

For starters, one might wish to know a bit more about the course. Mr. Whitehead goes into the distances of teeing grounds, the need (or not) for a handicap certificate, the availability of caddies and rentals (push cart, electric push cart, clubs and motorized carts), the dress code, and (if any) tee time restrictions. In other words, any botched planning falls squarely on the shoulders of the golfer. Michael Whitehead has led the horse to the trough, filled it with water, and essentially dunked the equine mouth in the aqueous substance.

I’ve a friend who hates to know anything about a course he has yet to play. Attempt to mention any facet of the course and his response is a loud and grating LA-LA-LA-LA-LA, ad infinitum or until you cease your attempt at enlightenment. For the rest of us sane travelers, a bit of back story about the property, the architect, and the laying out of the course adds to the anticipation. As an architecture aficionado, I base the majority of my trips around the works of the golden-age architects, here in the USA. If afforded the opportunity to travel to England, I would seek out the works of Harry Colt, Alister MacKenzie, Herbert Fowler, and their contemporaries. Thankfully, all of this information is listed in Whitehead’s thorough volume.

The old carpenter’s motto of measure twice and cut once can certainly be applied when considering a purchase of this volume. Abandon its opportunity and you risk a return trip to the lumber yard, at considerable expense. Take advantage of what it has to offer, and your trip’s chances at success are doubled at the very least.

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Golf's Perfect Imperfections

Golf’s Perfect Imperfections: What’s your target score?

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Without a target score, you are just wandering in the field like a feather in the wind. The North Star for your mindset starts with a target score!

 

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