In my previous article, I explored the importance of strength training for golf and how professional golfers have embraced resistance training as a vital part of their fitness regimens. This month, we delve deeper into a critical element of resistance training that can elevate your golf game: power.

UNDERSTANDING POWER IN GOLF

Power is a multifaceted concept, especially when it comes to golf performance. While not every golfer possesses the innate ability to hit the ball further, the good news is that power can be developed through targeted training. Simply put, power in movement is defined as the ability to exert force quickly. This means that while building muscle mass through strength training is essential, it’s not the only factor. Speed is the key to translating strength into power.

THE POWER TRAINING PARADIGM

When we think of power training, we often picture dynamic movements. In the gym, typical power exercises include plyometrics, Olympic lifts, and speed/agility drills. These exercises can be categorised into the three main anatomical planes of the body:

• Sagittal plane: Divides the body into left and right halves. Common movements include kettlebell swings, jump squats and box jumps.
• Frontal plane: Divides the body into front and back sections. Exercises such as lateral bounding and medicine ball throws engage this plane.
• Transverse plane: Divides the body into upper and lower sections. This plane is crucial for golf as it involves rotation, yet many golfers neglect rotary power movements in their training.

THE IMPORTANCE OF ROTARY POWER

The beauty of the human body is that the sequence of power generation in the gym mirrors that of a golf swing: it begins with the lower body, moves through the torso, and finally involves the arms. Take for example the barbell clean: the legs initiate the lift, followed by the torso and then the arms complete the movement. This sequence is identical to the mechanics of a powerful golf swing.

By mastering power movements in the gym, you can enhance your golf swing and increase your driving distance and clubhead speed. Numerous clients I’ve worked with have seen remarkable improvements in their distance and clubhead speed after focusing on the correct sequence of power development in their training.

IMPLEMENTING POWER MOVES

There’s a plethora of exercises you can use for developing power in the gym, but here are three I often make use of with my clients:

1. Kettlebell swings

• Execution: Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Hinge at your hips, letting the kettlebell swing back between your legs, then explosively drive your hips forward to swing the kettlebell to shoulder height.
• Benefits: This exercise builds explosive power in the hips and lower body, essential for generating the force needed during a golf swing.

https://youtube.com/shorts/2h_fepHEtz8?si=IaQWaHvFl0r9hy7A

2. Lateral step to medicine ball pass

• Execution: Stand with your feet shoulder-width apart, holding a medicine ball at chest height. Step laterally to one side, maintaining a slight bend in your knees, and as you step, pass the medicine ball against a wall or to a partner. Return to the starting position and repeat on the other side.
• Benefits: This movement enhances lateral power and engages the core, helping improve stability and force generation during the golf swing.

https://youtube.com/shorts/jyEa1SDmYQY?si=xOr3bLPK9HcshWBt

3. Rotational landmine clean to press

• Execution: Set up a landmine attachment with a barbell at one end. Stand with your feet shoulder-width apart, facing the barbell. Bend your knees slightly, hinge at the hips and grasp the end of the barbell with both hands. In one explosive movement, clean the barbell up to shoulder level, then press it overhead, rotating your torso as you do so. Return to the starting position and repeat.
• Benefits: This dynamic exercise mimics the rotational movement of the golf swing while building strength and power through the entire kinetic chain, from the legs to the core and arms.

https://youtube.com/shorts/5OuNp7gyY1g?si=R3lS0N6y9ZI7lwAt

SAFETY FIRST

While these power exercises can dramatically improve your golf game, safety should always be a priority. Working with a qualified fitness professional is crucial to ensure you perform these exercises correctly and effectively, minimising the risk of injury.

If you have any questions around training or power training, or would like to know more, you can contact me through my website gavingrovestraining.co.za

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