5 Easy Ways to Increase Your Swing Power

Golf requires adequate amount of rotation through your thoracic spine (your upper and middle back) to generate speed and power in your swing. Now, before you pick up a medicine ball and start swinging it back and forth in whatever manner possible, bear in mind you need to have a solid foundation beforehand. This foundation includes adequate coordination, mobility, and balance in order to execute properly. If done correctly and progressed properly, these exercises can help increase your swing power and how far you can drive a golf ball.

 

The Essentials for Improving Your Swing Power

1.) Half Kneeling Medicine Ball Rotational Throw (shot put/scoop toss)

We will start progressing you towards a more powerful rotation by first working you through a half kneeling position. This position gives you more contact with the ground and a good base from which to throw the ball. Since we are working strictly on upper body rotation the goal here is to keep your lower body quiet and stable. If you are losing your balance while throwing the ball or cannot separate your upper body from your lower body then you may need to try a lighter ball, slow down, or regress the exercise. The scoop toss and the shot put can be used interchangeably however the scoop toss puts less stress on the shoulder and elbow so if you are having any issues with either of those joints then omit the shot put throw.

2.) Split Stance Rotational Ball Throw (Scoop Toss/Shot Put)

Once you have mastered the half kneeling rotational throw we will now stand you up to a split stance throw. Like with Similar to the half kneeling position, you want to separate your upper and lower body. Since you have less contact with the ground this will be a more challenging position. To make this position even more challenging, narrow your base so your feet are closer together laterally. This will really challenge your sense of balance as you turn to throw the ball.

3.) Square Stance Scoop Toss/ Shot Put

Now we are starting to get into more powerful throws. The square stance throw will allow you to load your back leg on your wind up and then turn your hip as your rotate into the throw. Still focus on turning through your upper back and hips and not your lower back.

4.) Step Behind Shot Put Throw

This is the most powerful variation as it allows you to gain some momentum as you go to throw the ball.

5.) Single Leg Scoop Toss

This last one can be incorporated after your square stance progression to further work on balance. It may look easy but turning and throwing while standing on one leg can be quite the challenge.

 

 

Before You Attempt to Increase Your Swing Power

Keep in mind that creating speed and power are the aim of these exercises so keep the resistance light! You should be able to maintain a good body position and balance while completing the various throws, so instead of going for the 20 pound medicine ball give the 8-10lbs one a try or even lighter if needed. It’s not a strongman competition so check your ego at the door.

What You Should Know About These Exercises

• Do these at the beginning of the workout after you warm up. It would not be wise to do this in a fatigued state.

• Start with your half kneeling throws and then work your way up.

• You should not feel fatigued, and the total number of reps performed will be low initially but then gradually build up as you are able to handle more and advance through the different body positions.

How Many Times  A Week?

I would recommend performing these throws 2-3x/week when first starting out. The volume is low so you will be able to handle the frequency, and this will also engrain the movement pattern so it becomes a more natural movement.

Reaching Mastery

Aim for mastery of each throw before moving forward. You should feel stable and like you are creating maximum power in each position. If you start to lose your balance or cannot throw as hard as you think then continue to work on that skill before moving forward. This goes for both your dominant and nondominant side as well. You are only able to accelerate as quickly as you can decelerate so make sure you are proficient on both sides!

 

Here is a Sample Progression:

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Week 1,Week 2,Week 3,Week 4,Week 5,Week 6

Half Kneeling Throw 3×4/side (24 total reps),Half Kneeling Throw: 3×5/side (30 total reps),Split Stance Throw: 3×3/side (18 total reps),Split Stance Throw: 4×4 (32 total reps),Square Stance Throw: 4×5  (40 total reps),Shot Put Throw: 3×6 (32 total reps)

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This is just an example and depending on your current fitness level and athletic background you may progress through each throw more quickly or slowly than the example.

It feels pretty good throwing something into a wall as hard as you can providing you do not cause any unwanted damage so have fun with these! Stay tuned for part 2 next month where we will break down some restrictions or limitations you may possibly come across when performing these throws. Until next time.

 

 

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About the Author

Stephen has been in the fitness industry since 2012. He entered the field with a base knowledge of strength and conditioning and simply wanting to help people get into better shape. Now his passion is to help individuals move better, feel better, and exude confidence, and tenacity not just in the gym but in every aspect of life. In his spare time he can be seen roaming around Wilmington on his road bike exploring new areas and businesses, trying new brews from the local breweries, or being more inconspicuous, spending time at home working on various projects.

 

 

 

 

References

http://www.mytpi.com/articles/fitness/4_steps_to_more_rotational_power

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