The definition of power in a fitness context is “an amount of work done in a particular time.” Another way to think of it is Strength x Speed = Power.
So, if we truly want to develop power in our golf swing, we need to train with speed.
High-level golf is dominated by players that can hit the ball a long way, there is no doubt about it. The guys and gals we watch on Sundays are professional athletes, make no mistake. But there are some things in the golf swing that we all have in common regardless of skill level.
Relatively speaking, all golf swings have a similarly rotary nature. At the most basic level, we all turn away from the ball, and then unwind and turn through the ball. Ideally, we add some strength to the motion. What separates the long hitters from the short hitters is usually the speed at which they make the rotation and transition in their golf swing.
The more speed you can swing the golf club, the more powerful your swing is. If you have the skill and stability (Part 1) to make a solid connection with the golf ball, you will hit the ball a long way… sounds simple right?
The game of Golf is difficult enough. If we cannot adequately advance the ball it just makes scoring that much harder. With that in mind, I would like to give you my 3 best rotational power exercises to work on. If you combine these drills with a solid practice routine, you will give yourself a great chance at taming this impossible game.
Top 3 exercises to develop your rotational power.
1. Medicine Ball Toss Rotational
This exercise specifically targets your ability to rotate powerfully, which is critical for several sports skills, including hitting, throwing, and changing direction.
2. SS lunge cable rows
3. Step and swings with heavy and light clubs
These exercises are designed to get your body strong enough to make a powerful rotational swing that holds up for 18 holes or more. This strength program will also help to get your body strong enough to decelerate and control the newfound speed of your swing and get your body comfortable moving at the higher speeds you create throughout the golf swing. This also helps coordination by getting your body used to the coordinated motor pattern sequencing firing needed to increase speed in a golf swing.
A word on power training.
Power training is very demanding and should not be done for extended amounts of time. Because of the speed component, it requires a lot of energy and creates a large workload on the body, often causing soreness (DOMS) after. Therefore, optimal recovery is necessary. if you are new to power and speed training, you should consult a skilled trainer or coach before beginning to minimize the risk of injury.
If you truly work to increase your power, you need to allow adequate rest time for energy levels to restore between sets (approx. 2-4 minutes). Huffing and puffing while performing multiple sets of these exercises means you are training your cardiovascular system, not training for power.
Here are the results we want your body to achieve:
-Strong enough to make a powerful rotational swing that continues to deliver for 18 holes or more.
-Comfortable contracting and moving at high speeds throughout the golf swing.
-Capable of decelerating and controlling the newfound speed of your swing.
-to get your body used to the coordinated motor pattern sequencing firing needed to increase speed in a golf swing (otherwise known as coordination).