If you are looking to increase your distance and improve and maintain consistency in your golf game, your body is the most important piece of equipment that you need to invest in.
Every year club manufactures come out with a new driver promising more distance and straighter shots, and ball makers say the same thing. The fact is, year after year with promises from manufacturers; golfers do not improve from equipment alone. My favorite statement from a few of my clients is “the only thing the driver does is add to my collection". Take a hard look at what is going to improve your game, the club can have the best technology out there, but if the body cannot make a fast consistent swing, it really doesn't matter how good that club is.
When it comes to more distance and consistency you should look no further than your body, the #1 piece of equipment in golf.
Here are 4 physical aspects to consider when looking to improve your golf training and performance:
Flexibility & Mobility Training:
The two most important areas of the body where increased flexibility is a must, is the thoracic spine (mid to upper back) and the hips. These two joints are where we get all of our rotation from. Here are 2 stretches that will help increase mobility in those two areas:
Open Books: This will allow you to get a bigger shoulder turn. Lie on your side with your knees bent and your hands extended out in front of you. Keeping your knees in contact with the ground, try to rotate your top arm all the way across your body, getting your arm as close to the ground, keeping your arm at chest level. Repeat 10-15 Reps on each side.
Stork Turns: Using a golf club or other object for support hook one foot behind the opposite knee. Rotate the bent knee across the standing leg trying to keep your upper body square. Go as far as possible without putting too much stress on the standing knee, hold for 3 seconds and repeat, and do this on both legs to promote non-dominant side training. This exercise will give you more hip mobility and rotation on the backswing and downswing.
Stability Training:
A properly aligned body supported by the knowledge of how to efficiently use rotation throughout the entire body is what equals consistency in your swing. And your lower body is the key to improve golf stability. If the lower body is moving, the upper body has to compensate, leading to a different swing every time. Building stability in the lower body combined with increased mobility in the upper body will allow you to make the same swing every time.
Bridge: Lie flat on your back, bend your knees and keep your feet flat on the floor and arms off the floor. From this position push your heels into the ground and lift your pelvis while concentrating on squeezing your glute (butt) muscles. If you feel this in your lower back or hamstrings go back down and squeeze the glutes again. Hold this for 10 seconds and repeat 10 times.
Single Leg Rotations: Get into your driver stance, raise one leg and balance. Make a turn into the leg that is on the ground and repeat 15 times. If this seems a little too difficult, set the toes down of the foot that is in the air. Repeat on the other side. You should feel this in the glute of the standing leg.
Core Strength Training:
In order to create an ideal upper and lower body separation the core has to be strong. That mid-section area is considered the accelerator in the golf swing. Core strength is important for two reasons, one being that it helps to stabilize the lower body and second, it pulls the upper body around throughout the swing. Watch the video above to see how you can use a BOSU® Elite to help build functional core strength and power in your golf swing.
Dynamic Stability:
Adding in a dynamic stability exercise that encompasses the elements of Rotational Movement Training is where the distance will come from. The video above outlines a lunge with a twist using the RMT Club. It's an excellent exercise to execute after the mobility, stability, and core strength components have been addressed and improved.
Once mobility, stability and core strength have been addressed and improved, adding in a dynamic stability exercise that involves rotation is where the distance will come from.
About the Author: Mike Hansen is a TPI (Titleist Performance Institute) certified instructor for Level 1, 2, and 3. Mike also obtains a level 2 Golf Biomechanics certification. Mike is the founder of HansenFitness for Golf: a golf specific coaching company. Mike is also currently the director of golf fitness for Dove Canyon Golf Club and El Niguel Country Club
