Power is one of the most important physical attributes to perform well in golf. The transfer of power from the legs is the physical attribute that dictates drive length, making it an essential part of your training regime if you’re looking to optimise your game. Let’s look at three power exercise you can use to improve your golf.
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As you develop and enhance power in your golf swing, you'll experience the benefits of transferring that power into stronger and longer drives. The ability to generate more club head speed through a powerful swing can create a significant improvement on the course. With each additional yard gained, you gain an advantage in reaching the green with shorter approach shots, which can increase your chances of hitting greens in regulation and ultimately lead to lower scores. The satisfaction of seeing the ball soar through the air and cover greater distances can boost your confidence, motivation, and overall enjoyment of the game. Increasing power in your swing becomes a rewarding journey that continually pushes your limits and unlocks new levels of performance.
Improved Course Management: With increased power, golfers have the advantage of hitting shorter clubs into greens, enabling them to attack pins more aggressively. This can lead to more birdie opportunities and lower scores. Additionally, power allows players to better navigate hazards and trouble spots on the course, reducing the likelihood of getting stuck in difficult situations.
Developing power in golf often requires improving strength, flexibility, and overall fitness. Engaging in golf-specific exercises and training routines can have significant health benefits, including increased muscle strength, and better posture. Building power in golf can contribute to a healthier lifestyle overall.
Power and strength are heavily correlated, for those who have not reached anywhere near their genetic potential in strength training in the squat and deadlift can see huge benefits in power from strength training. I think using strength and power training in conjunction with one another to see maximal improvement is a great option for those looking to optimise their performance.
Power exercises should not be used to generate fatigue. Power is about expressing force as fast as possible, not being fast under fatigue. Being fast under fatigue is an important physical attribute for some sports, but not golf. Use these exercises for between 3-5 sets of 3-5 repetitions that are fast and explosive, with plenty of rest between sets (2-3 minutes).
Seated box jumps are a brilliant way to improve your power, which will enable you to transfer this into your swing. Generating force rapidly to jump onto a box is a very good expression of power and improved this physiological attribute. Do not put the box to high, this is not a test to see how high you can jump, it is a chance to improve your power output but practicing jumping as high as you can.
Landmine full contact twist are a rotational power exercise, in that they require a high power output whilst the body rotates. This is very applicable to golf and why I put this in the list. It is less specific to power than the jumping variations but more applicable to golf, use both variations within your week of training to see the best results. When using this exercise to train power for golf, do not put much importance on the weight you’re using, think more about how fast you are able to perform the exercise, as this is the attribute you are trying to improve.
Depth jumps are another excellent jumping variation that can be used to improve your power out put. These require a certain degree of athleticism, this rebound movement can be tough on the feet and knees if you have been sedentary recently. A nice way to ease into this kind of exercise is to step off a plate instead of a bench, once you’ve become accustomed to a single plate you can slowly increase the height from which you step off.
Complete 4 rounds
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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.