Have you lost distance in your drive? Tired of clubbing down? Want to hit the ball farther? Here’s a sure way to gain yards with your swing…
Power in the golf swing depends on a multitude of factors including dissociation between the upper and lower body, stability, strength, and proper sequencing. Follow this program for improving these important physical attributes for gaining power in your golf swing.
Restoring proper dissociation, stability and strength is just half of the solution. Be sure to follow up with one of the PGA Certified Golf Instructors at Hillcrest Golf Club for help in integrating these factors into your golf swing.
Half-Kneeling Narrow Stance
Purpose: Glute strength and Stability
Using a pillow or foam cushion, Kneel on 1 knee with the heel of your other foot directly in front of your knee. Keep toes up on the back leg.
Perform 2x30 seconds on each leg.
Pelvic Rotation with Upper Body Stabilized
Purpose: Dissociation between upper and lower body
With arms on a stable surface like a kitchen counter. Lift and drive one knee towards the opposite shoulder while rotating your hips towards the same side.
Perform 10 times to each side.
Bent Arm Tornadoes
Purpose: Dissociation between upper and lower body
With feet shoulder-width apart and knees slightly bent, bend elbows and rotate upper body back and forth while lower body stays quiet.
Perform 10 times to each side.
Upper Extremity Ball Squeeze with Rotation
Purpose: Sequencing and Rotational Mobility
With feet shoulder-width apart and knees slightly bent, squeeze a ball between your hands with elbows up (even with shoulders). Rotate to the right leading with the right hip. Then rotate to the left leading with the left hip.
Perform 10 times to each side.
Pelvic Rotation with Resistance Band
Purpose: Sequencing and Rotational Strength
(For right-handed Golfers, left-handed golfers do the opposite)
Squat Jump
Purpose: Power
Squat as low as is comfortable. Leading with the arms, jump straight up. Land with soft knees.
Perform 10 times.
Big Stick Swings
Purpose: Sequencing and Rotational Power
With a broomstick or golf club, move into your backswing. Now swing (like a baseball swing) leading with your trailing hip and fully turning to ending golf swing posture.
Perform 10 times to each side.
