CHAPTER 6
Explosive Power for Longer Drives
Golf is often thought of as an easy game played by wealthy older adults. It is not often perceived by the public as a sport requiring explosive, complex, and difficult movements. This unfortunate perspective could not be further from the truth. The golf swing is one of the most dynamic movements in all of sport. The explosion of speed experienced by the world’s greatest golfers during the swing is unparalleled in other sports. Let’s consider the extremely small period of time that passes from when a golfer reaches the top of his backswing (figure 6.1) to when he has performed the downswing, made contact with the ball, and then decelerated the golf club at the completion of the follow-through. Approximately .20 seconds. Yes, one-fifth of a second. That is the amount of time it takes a golfer to accelerate the club from 0 miles per hour at the top of the backswing to more than 100 miles per hour (160 km/h) at impact and then back to 0 miles per hour at the end of the golf swing.
Figure 6.1 Golfer at the top of the backswing.
Before we go any further, we should consider the definition of power. Power is work divided by time. Knowing that time is a key component of the power formula, it is easy to see that few movements in sport are as truly powerful as an elite-level golf swing. If we look at some of the more popular and explosive players on the PGA Tour, such as Tiger Woods, Phil Mickelson, Anthony Kim, Hunter Mahan, Dustin Johnson, and Sean O’Hair, we see six very different bodies. The one common thread that ties these players together and allows each of them to regularly hit the ball well in excess of 300 yards is not pure strength. It is the ability to perform movements very, very quickly. Not only can these golfers create movement, specifically the golf swing, very quickly, but they can also get up to these high speeds almost instantaneously.
One of the problems with traditional fitness training for golf is that it doesn’t include explosive movements. Most trainers don’t consider the highly explosive nature of the golf swing when thinking about golf fitness. Instead, they consider golf a sport in which all you need to be able to do is to walk four to six hours while playing. However, in this book we not only want you to understand why power is important to golf, but we also want to show you how it can be trained effectively and transferred directly to your golf swing (figure 6.2).
Figure 6.2 The golf swing is an explosive movement.
A prerequisite for power training is to develop the skill sets from the preceding chapters. This is why we have designed this book so that the functional exercises are in a specific chapter order. For almost every exercise in the power chapter, there is a definite need for balance, stability, mobility, and strength. Therefore, these must all be trained before attempting the movements that develop power. This will not only help you avoid injury but also make your power training more effective. We have devoted this chapter to the golfing athletes who want to take their bodies to the highest level and achieve explosive capabilities. We have included various training modalities, including upper body and lower body plyometrics as well as short power movements utilizing medicine balls, tubing, and body weight. Remember that power by definition requires movements to be quick and not necessarily performed with heavy weight. We are more concerned about proper technique coupled with speed of movement than we are with the amount of weight being moved.
Another thing you need to understand is that power training is not necessarily designed to build large muscles. Strength training programs are often more successful at obtaining those results. Power training programs, on the other hand, will help train the body’s nervous system to react faster. This allows for a more rapid transmission of information through the body, which leads to a quicker and more explosive reaction to stress. This is exactly what you need in the golf swing (figure 6.3). When reaction time is trained, improved, and controlled, it can produce massive power and longer ball flight. Consider the physique of sprinter Usain Bolt and his phenomenal success in the 100 meters. It is easy to see that you can become extremely explosive and powerful and not look like a bodybuilder.
Figure 6.3 Power training leads to faster reactions and more explosive movements.
Although hitting longer is a dream of many golfers, there are many aspects involved in gaining true, useful power in the golf swing. It is not all about one facet of fitness; it’s about creating a solid foundation on which power can be built. Even if you do train correctly and have a body fit for golf, you must always be cautious when training with speed because injuries can be more prevalent. For this reason, it is very important that you warm up before doing power exercises. We suggest doing multiple movements in which you move all body parts, muscles, and joints through a full range of motion. Begin each movement slowly and within small ranges of motion, and gradually increase both the speed and motion. Your goal is not only to get your body loose and used to going through full ranges of motions but also to actually warm up your body so that the muscles are better prepared to both move and protect. Properly warming up does take a little bit more time, but it pays off by helping to keep you on the course and out of the doctor’s office.
Unless otherwise noted, perform 8 to 12 repetitions of the exercises in this chapter. For exercises that require resistance tubing, a cable machine, or free weights, start with a low resistance or weight that enables you to complete 3 sets of 12 repetitions per set. Once you can complete 3 sets of 12 repetitions, increase the weight until you can perform 11 repetitions but struggle on the last one. For exercises that use body weight only, begin with 2 or 3 sets of 8 repetitions and increase to 10 repetitions once you can easily complete 3 sets of 8.
Although any exercise can be dangerous if not performed properly, exercises designed to create power are often more strenuous on the body and should be performed under the supervision of an experienced fitness professional and after gaining medical clearance. If you experience any discomfort while performing these movements, consult a qualified professional for guidance.
Deadlift With Barbell
Execution
1. Stand with feet slightly more than shoulder-width apart while holding a barbell. Use a weight that allows you to complete 8 to 12 repetitions with good form.
2. Keep your knees bent, back straight, and weight on your heels.
3. Begin by moving your hips backward and then bending forward at the waist.
4. Go down until the barbell is below your knees.
5. Return to the start position by pushing through the heels and moving your hips forward.
Muscles Involved
Primary: Gluteus maximus, hamstrings, lower back extensors
Secondary: Rectus abdominis, transversus abdominis, psoas major
Golf Focus
The deadlift is a very important movement to be able to perform. This movement pattern ensures that the proper muscles are working any time you need to bend over at the waist. In the golf swing, you must be able to utilize your glutes and hamstrings not only to support and stabilize your lower body through the backswing but also to generate power in transition to the downswing. This exercise will help you learn how to both move efficiently and use the strength of the glutes and hamstrings without placing excessive stress on the lower back. This is crucial for your golf swing so that you can create as much power as possible while staying away from positions and movements that will increase your risk of injury. Keep your back straight throughout the entire exercise so that all movement comes from your hips.
Variation
Deadlift With Cable
Perform this same exercise on a cable machine. However, make sure to maintain resistance during the entire movement. Do not let the weight stack rest when you get into the lower position of the deadlift.
Lateral Bounding
Execution
1. Stand mostly on your right foot with your knees slightly bent.
2. Jump to your left 3 to 5 feet (.9 to 1.5 m).
3. Land on your left foot with your knee slightly bent. Do not allow your hip or torso to move to the outside of your left foot.
4. Repeat, jumping to the right. Perform the desired number of repetitions.
Muscles Involved
Primary: Gluteus medius, gluteus maximus, quadriceps
Secondary: Gastrocnemius, hip adductors
Golf Focus
The creation of power within the golf swing comes from your ability to generate speed from the ground all the way to the club head. Transferring this energy efficiently allows you to hit the ball with all the power you create during the backswing and downswing. As you move into the transition phase of the swing, power is generated as weight distribution shifts to your lead leg. Your lower body initiates this power drive, and once you stabilize your hips, this same energy is transferred up the chain until it eventually reaches the club head. This exercise will help you generate more power from your lower body as well as stabilize more effectively to make sure that all the energy you create within the swing is sent to the ball at impact. This ultimately leads to a more powerful swing that results in increased distance.
Variations
Lateral Bounding With Medicine Ball
Using a medicine ball not only provides increased resistance but also creates a more intense balance challenge since the arms cannot be used for stability. Hold the medicine ball just in front of your chest with your elbows bent.
Lateral Bounding With Turns
This simple addition will greatly challenge both your balance and stability as well as help you work on your golf turns. Once you land, place your arms across your chest and rotate your torso, first toward the stance leg and then to the opposite side.
Overhead Throw on BOSU Ball
Execution
1. Kneel on the curved half of a BOSU ball. Toes are off the ground.
2. Hold a medicine ball over your head as for a soccer throw.
3. While maintaining your stability and balance, throw the medicine ball to a partner.
4. Catch the ball and repeat.
Muscles Involved
Primary: Rectus abdominis, hip adductors, triceps
Secondary: Gluteus maximus, psoas major, hamstrings, pectoralis major, latissimus dorsi
Golf Focus
Although the overhead toss is not a movement that mimics the golf swing, it is great for building strength and balance throughout the body simultaneously. One muscle group that athletes often ignore during their fitness training is the adductor muscles of the inner thigh. These muscles are very important for creating proper pelvis motion and core stability throughout the golf swing. By keeping your feet off the ground during this exercise, you really have to work the adductor muscles and all the muscles within the abdominal region. Another benefit of this exercise is that the body automatically assumes the golf setup posture at the hips and pelvis when kneeling on the ball. As such, this exercise is great for strengthening the muscles that help create stability of the pelvis and spine while maintaining your golf posture.
Variation
Overhead Mock Throw on BOSU Ball
When a partner is not available, you can get great benefits from performing this exercise without actually releasing the ball. Just kneel on top of the BOSU ball and make mock throws of the medicine ball by bringing it over your head into a soccer throw position and then, using both arms, bringing it out in front of your chest. Perform the movement at a speed that you are able to maintain proper balance on the BOSU ball. As you become better at the balance aspect of this exercise, increase the speed at which your arms move through the movement.
Plyometric Push-Up
Execution
1. Get into a normal push-up position with hands about shoulder-width apart.
2. Lower yourself down as for a normal push-up.
3. Push up as hard and as fast as you can so that your hands come off the ground.
4. Land with elbows slightly bent, and repeat.
Muscles Involved
Primary: Pectoralis major, triceps, deltoid
Secondary: Rectus abdominis, rotator cuff
Golf Focus
Most shots in golf do not require immense amounts of upper body strength and power. However, there are certain times when these fitness components become extremely important for your shot-making potential. One of the reasons that Tiger Woods is so good at scrambling is because he has the upper body strength and power to complete some very difficult shots. It is inevitable that some of your tee shots will end up in some really deep rough. Without enough strength, you will have no other option but to safely hit back out to the fairway, and even this can be challenging. Increasing the power in your upper body by doing plyometric push-ups will give you many more options after poor tee shots. You will be able to get back to the fairway much more easily, and you will also have more opportunities to go for the green from a terrible lie.
Variation
Supine Medicine Ball Throw on Stability Ball
This exercise will work the same major muscle groups, but it is much easier. Use a proper medicine ball weight so that the throw is challenging but the ball is easy enough to catch safely. Once you begin using larger medicine balls, progress to plyometric push-ups so that you don’t get hurt throwing lots of weight. Lie on your back with your knees bent. Hold the medicine ball with both hands on top of your chest. Using both hands, throw the ball straight up into the air. Catch and repeat.
Torso Throw on Stability Ball
Execution
1. Lie with your upper back on a stability ball and your arms above your chest.
2. Catch a ball thrown to you by a partner, and rotate 90 degrees away from the partner.
3. Rotate back toward the partner, and release the ball when your shoulders are stacked on top of each other and you are facing the partner.
4. Perform the desired number of repetitions and repeat, rotating to the other side.
Muscles Involved
Primary: Internal oblique, external oblique, gluteus maximus
Secondary: Latissimus dorsi, hamstrings
Golf Focus
To produce a repeatable, efficient, and powerful golf swing, it is important to create separation between the pelvis and shoulders while maintaining stability within the hips, pelvis, and core. In addition, once this separation has been created, a golfer needs to be able to close the separation quickly as he approaches impact. The torso throw on stability ball exercise is a great movement for any player looking to develop the ability to separate the upper and lower body, develop stability during movement of the torso, and gain the ability to close the separation created during the backswing and onset of the downswing.
Variation
Torso Throw on Stability Ball With Tubing
A great variation of the torso throw exercise is to perform this movement using a piece of tubing when a partner is not available to throw you the ball. Make sure the tubing isn’t too tight to begin with, and concentrate on making full turns on your shoulders and maintaining a solid feel throughout the core and shoulder regions.
Opener Rotation
Execution
1. Attach tubing to a pole, and hold onto a handle in each hand. Arms are straight out in front of your chest, palms facing each other.
2. Rotate one arm, your head, and your torso as far as possible to one side.
3. Slowly return to the start position, and repeat with the other arm.
Muscles Involved
Primary: Rotator cuff, posterior deltoid, internal oblique, external oblique
Secondary: Serratus anterior, middle trapezius, lower trapezius, rhomboid
Golf Focus
During the downswing, power is generated by the legs and transmitted through the core and into the arms. When the energy generated within the legs reaches the shoulder complex, it is important that the muscles stabilizing the shoulder blade be strong and work in concert with the muscles of the core. The opener rotation is a great exercise to help strengthen the core and shoulder stabilizers simultaneously. Using a piece of tubing is a great way to improve your shoulder and core stability to help transfer the power from the ground through your torso and into the arms just before impact. In the illustration, you can see that the target-side shoulder blade is maintaining its descended position at the onset of the downswing. This position allows for proper stabilization and mobilization of the shoulder throughout the swing, allowing for maximal energy transfer to occur.
Variation
Opener Rotation From a Golf Cart
The opener rotation is a great exercise to perform before playing a round of golf or practice round. We use this exercise quite often in the PGA Tour trailers. Although most amateur golfers don’t have the luxury of working out in a gym before a round of golf, they usually have access to a golf cart. Try this exercise with the tubing attached to one of the poles on your cart for a great warm-up of your core and shoulders.
Plyometric Front Squat
Execution
1. Stand with legs about shoulder-width apart and feet slightly turned outward. Hold a bar across your chest with arms crossed to support the bar.
2. Knees should be above the ankles and not dropping in toward the center.
3. Jump up as high as possible while maintaining body control.
4. Land back in the starting squat position. As soon as your feet touch the ground, start the jump again.
Muscles Involved
Primary: Gluteus maximus, hamstrings, quadriceps
Secondary: Rectus abdominis, hip adductors
Golf Focus
As we have mentioned throughout this book, power needs to be generated by the legs driving into the ground. The plyometric front squat is a fantastic exercise to build powerful muscles throughout the legs and buttocks. We have all seen the best golfers in the world explode their pelvises just before impact. This pelvis drive helps anchor the golfer into the ground and allows for proper transmission of that power through the body into the club. Use this exercise to help produce more power in your golf game. Start with very little to no weight, and as you become stronger, add a little weight at a time. This is not an exercise where you will ever load up with a lot of weight. It is designed for light weight that can be moved quickly—just like the golf swing. In the illustration, you can see the golfer creating a powerful extension through the pelvis and really taking advantage of the large muscles in the legs and buttocks to derive maximum energy from the ground up.
Variation
Front Squat
It is advisable to try the regular front squat before attempting the plyometric version of this exercise. When you can perform the front squat safely and with good movement, try the plyometric movement—first with no weight and then slowly adding a little weight as you feel comfortable.
Plyometric Golf Throw to a Partner
Execution
1. Stand in your golf posture. A partner stands directly to your left, holding a medicine ball. This is the start position.
2. Your partner throws the medicine ball to you. While tilting within your golf posture, catch the medicine ball as you rotate your torso and arms to your right.
3. In one smooth movement, decelerate the medicine ball, and then initiate movement back to your left by pushing your legs down to the ground to accelerate your arms and the ball back toward your partner.
4. Release the ball back to your partner and finish your rotation so you are in a full standing position.
5. Return to the start position and repeat for the desired number of repetitions.
6. Repeat, rotating to the other side.
Muscles Involved
Primary: Internal oblique, external oblique, pectoralis major
Secondary: Gluteus maximus, gluteus medius, transversus abdominis
Golf Focus
Once you come to the top of your backswing, it is important to use your core to decelerate the movement away from the target and simultaneously use your legs to begin driving your pelvis toward the target. This is when true separation of the pelvis and shoulders occurs. Learning how to use the legs to initiate the downswing while concurrently creating separation of the pelvis from the upper body is an important aspect of developing power and efficiency during the swing. Golf throws help develop eccentric (lengthening) and concentric (shortening) power within the pelvis, core, and arms.
Variation
Golf Posture Throw to a Wall
When a partner isn’t available, this exercise can be done by throwing the ball against a wall. Instead of catching the ball as you did in the main exercise, start the movement by holding the medicine ball in your golf address posture. Initiate the movement into your backswing as you would in your normal golf swing. Initiate the downswing through the legs, and release the ball toward the wall.