By Matthew Brookes
Last month we examined how ground interaction can lead to more power in your golf game. Following on from my “From the Ground Up” article, we’re transitioning this month to amateurs who create sufficient ground forces but not necessarily the desired club-head speed.
This most likely occurs when there’s a weak link in your “Power Chain”. The chain is made of three links: the legs, core and upper body. If there is a weakness within one of these links, then energy created from the ground won’t necessarily make it into the ball at impact. Here are three exercises that’ll help increase the power.
1. Kneeling Overhead Slam
With the use of a slam ball, start in a kneeling position grasping the ball. Now lift the ball above your head feeling a lengthening in the abdominals. You should feel a shortening and contraction in the abdominals as you slam the ball down into the ground as hard as you can.
2. Lying Chest Pass
Start in a lying position with a soft medicine ball between both hands, sitting on your chest. From this position we are going to throw the ball vertically into the air above you. It pays to make a couple lighter throws first just to get the coordination and timing of the throw correct. Once confident, find your rhythm and employ a minimal pause between each throw.
3. Cable Step And Turn
Set the cable machine at chest height then take one step away, keeping your chest facing the machine and arms stretched. It’s important to note that the same width between your chest and hands is kept throughout this movement. With your feet starting together, take one step away from the machine and then rotate the shoulders away from the machine. Return to starting position and repeat on the other leg.
Never go too heavy with any of these exercises; good form when performing at speed is of utmost importance. We are looking for a fast movement and anything too heavy will slow you down. Complete each exercise as a single set with 10 reps, 4 sets and 60 seconds rest. If you’d like to go a little harder, make it a giant set and repeat each exercise one after the other with a two minute rest after each set.
Matthew Brookes is a PGA teaching professional and golf specific fitness trainer at Dubai Creek Golf & Yacht Club’s Peter Cowen Academy Dubai.