Many golfers dream of distance, wanting better positioning and options on their second shot; from making the green in two on a par five, to simply out-driving your buddy or your spouse. Power is the key to getting your ball out there.
The crucial element to creating power is strength. Power is the result of strength applied at speed. Therefore to have a powerful swing many physical components need to come together. To isolate power, you need to remove all the components of an efficient golf swing: mobility, stability, balance and coordination. Without these components you may still be able to apply power to your swing but that power will likely be in the wrong place during the swing to effectively generate club head speed… or if you do manage to create power, it may only help you drive your ball even further into the bush. Strength will enhance the other components of your game – the mobility, stability, balance and coordination.
Here are two exercises to improve the power in your swing:
Mini Squats
Stand with your feet shoulder width apart and your hands on the kitchen counter or table for support. Squat down until there is a bend of about 50 degrees in your knees. Hold for 2 seconds at the bottom of the squat before returning to the starting position. Progress by doing the same exercise but on 1 leg. It’s important that you maintain a straight line from the front of your hip, middle of your kneecap to your big toe whilst completing the squat. Do 2 sets of 8-12 repetitions.
Jumps
Find a set of stairs, and stand with your feet shoulder width apart. Now bend down to between 45-60 degrees knee flexion; pause for a second before exploding up and jumping onto the 1st step.
Progression: Repeat the same exercise as above but do it on one leg. Or alternatively jump up onto the second step rather than the first step.
Repeat 5 X with a minute break between each repetition.
Greg Redman
Head Physiotherapist and Strength Coach
Golf Canada
