Every golfer wants a few more yards off the tee. Golf Digest Fitness Editor Ron Kaspriske suggests some exercises that can help you generate more power.
Released on 12/5/2014
|Executive Producer:||Harrison Levinson|
(bouncing golf ball)
Hi, I'm Ron Kaspriske, fitness editor for Golf Digest.
And this is Get Golf Fit.
(bouncing golf ball)
I don't know a golfer on the planet that doesn't wanna
hit it farther than they do right now.
But let's be honest.
There's two things that really matter
if you're gonna hit it 20, 30, 40 yards farther.
One is center face contact and the other is
you have to swing faster.
So, there are two exercises you can do in the gym
that'll actually help you both
make center face contact and swing faster.
Let's get to it.
So, this beginner exercise is one of my favorites for power.
I'm gonna have Ryan here do a physio ball plank
with a hip rotation.
Check this out.
So, Ryan's gonna get down on the physio ball in a plank.
And that means resting on your forearms.
It almost looks like a push up.
Now right now his abdomen, all those muscles
down there are already firing just
to keep him stable on the ball.
Now he's gonna add the hip rotations.
He'll turn his knee inward and then go back
to the start and then turn the other way.
So, his hips are basically twisting while his upper body
is staying nice and stable.
This is a key power move in golf, don't forget.
So, when you get really good at this
you can start to do it faster and faster.
And then you're gonna add a little element
of cardio vascular routine to it.
It's terrific for that as well.
Now you see here Ryan's struggling a bit.
This exercise is not for the squeamish
but if you want that power you're gonna have to do this.
It's really important that you understand the change
of direction from backswing to downswing
is where you really generate a lot of power.
If you watch tour pros, as they're finishing
their backswing their lower body's actually
starting to unwind.
And that creates that whip like effect
that really moves the club through
the hitting area as fast as they can.
So, this exercise will train you
to do that change of direction.
So, the resistance band helps train the muscles
you need for good rotational power.
Now, you notice he's also holding a medicine ball.
He's gonna get ready to toss the sucker.
But for now he's gonna hold on to it
just so we can demonstrate what the exercise looks like.
So, remember I talked about change of direction.
But what Ryan's gonna do with his upper body
is turn backwards as his lower body starts
to move towards the target.
Go ahead and show them what it looks like, Ryan.
And then he would swing down and through
with the medicine ball just like he was holding a club.
So, let's look at it in real time.
You notice his upper body's going backward,
his lower body is going toward the target.
That's that change of direction we're talking
about at the top of the swing that's
really gonna generate power for ya.
Now as I said, if you really, really wanna
swing that club hard, you're gonna
have to start throwing that ball.
So, you need a solid wall or a friend
you don't like too much.
Do these two exercises and in about a month
from now you're gonna show up for your Saturday morning
round and be bombing it past your buddies.
For more fitness tips go to golfdigest.com
and Get Golf Fit.