Power Surge

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

Credits

Director: Lukas Huffman
Producer: Emoticon Productions
Executive Producer: Harrison Levinson

Transcript

00:00
(bouncing golf ball)
00:01
(trendy music)
00:08
Hi, I'm Ron Kaspriske, fitness editor for Golf Digest.
00:11
And this is Get Golf Fit.
00:16
(bouncing golf ball)
00:18
I don't know a golfer on the planet that doesn't wanna
00:21
hit it farther than they do right now.
00:23
But let's be honest.
00:24
There's two things that really matter
00:25
if you're gonna hit it 20, 30, 40 yards farther.
00:27
One is center face contact and the other is
00:30
you have to swing faster.
00:31
So, there are two exercises you can do in the gym
00:33
that'll actually help you both
00:35
make center face contact and swing faster.
00:38
Let's get to it.
00:41
Oh!
00:42
So, this beginner exercise is one of my favorites for power.
00:45
I'm gonna have Ryan here do a physio ball plank
00:48
with a hip rotation.
00:49
Check this out.
00:50
So, Ryan's gonna get down on the physio ball in a plank.
00:52
And that means resting on your forearms.
00:54
It almost looks like a push up.
00:55
Now right now his abdomen, all those muscles
00:58
down there are already firing just
00:59
to keep him stable on the ball.
01:01
Now he's gonna add the hip rotations.
01:04
He'll turn his knee inward and then go back
01:07
to the start and then turn the other way.
01:11
So, his hips are basically twisting while his upper body
01:13
is staying nice and stable.
01:15
This is a key power move in golf, don't forget.
01:18
So, when you get really good at this
01:19
you can start to do it faster and faster.
01:22
And then you're gonna add a little element
01:24
of cardio vascular routine to it.
01:25
It's terrific for that as well.
01:28
Now you see here Ryan's struggling a bit.
01:30
This exercise is not for the squeamish
01:32
but if you want that power you're gonna have to do this.
01:34
It's really important that you understand the change
01:36
of direction from backswing to downswing
01:39
is where you really generate a lot of power.
01:41
If you watch tour pros, as they're finishing
01:43
their backswing their lower body's actually
01:45
starting to unwind.
01:46
And that creates that whip like effect
01:48
that really moves the club through
01:49
the hitting area as fast as they can.
01:51
So, this exercise will train you
01:53
to do that change of direction.
01:55
So, the resistance band helps train the muscles
01:57
you need for good rotational power.
01:59
Now, you notice he's also holding a medicine ball.
02:01
He's gonna get ready to toss the sucker.
02:02
But for now he's gonna hold on to it
02:04
just so we can demonstrate what the exercise looks like.
02:07
So, remember I talked about change of direction.
02:09
But what Ryan's gonna do with his upper body
02:11
is turn backwards as his lower body starts
02:13
to move towards the target.
02:15
Go ahead and show them what it looks like, Ryan.
02:17
And then he would swing down and through
02:18
with the medicine ball just like he was holding a club.
02:21
So, let's look at it in real time.
02:25
You notice his upper body's going backward,
02:27
his lower body is going toward the target.
02:30
That's that change of direction we're talking
02:32
about at the top of the swing that's
02:33
really gonna generate power for ya.
02:35
Now as I said, if you really, really wanna
02:37
swing that club hard, you're gonna
02:39
have to start throwing that ball.
02:40
So, you need a solid wall or a friend
02:42
you don't like too much.
02:45
Oh!
02:47
Do these two exercises and in about a month
02:49
from now you're gonna show up for your Saturday morning
02:51
round and be bombing it past your buddies.
02:53
For more fitness tips go to golfdigest.com
02:56
and Get Golf Fit.
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