Fitness – Developing Rotational Power

How Can I Develop More Power?

Developing power in your golf swing is one of the most sought-after parts of the game and gives you a significant advantage over the competition. From a biomechanical standpoint, golf is a truly rotational sport, and rotational power is developed through the kinetic chain from the ground up. Some people have the ability to generate power naturally, but that is a rarity. If you have been losing power or distance in your game, are recovering from an injury, or if you are just interested in developing more power in your swing, these exercises can get you swinging with more confidence. 

Half-Kneeling MedBall Toss

Begin in a half-kneeling position and grasp a MedBall near the down knee. Rotate the ball and your trunk over the up knee and release the ball. This exercise works well as a partner workout, throwing the ball back and forth, into a rebounder or against a wall. Perform 1-2 sets of 8-12 repetitions on each side.

Diagonal MedBall Slams

Begin in a standing position with the MedBall overhead on one side. Rotate the ball and your trunk toward the opposite foot and slam the ball into the floor. Use caution when selecting a ball to throw and a surface to slam it into, as some balls will bounce more than others, and catching a MedBall with your face is not much fun. Perform 1-2 sets of 8-12 repetitions on each side. 

Landmine Press Rotations

Begin by inserting a 25 or 45 lb. straight bar into a landmine press sleeve, with feet shoulder-width apart, facing the end of the bar. Firmly grasp the end of the bar near your chest, inhale deeply, and as you exhale rotate to one side as far as you can comfortably rotate while keeping your core tight and controlling the movement. Return the bar to your chest and begin the process again, rotating to the other side. Perform 1-2 sets of 8-12 repetitions to each side. 

Landmine Press

Begin with the same setup as the rotations, but this time turn your body so you are facing the bar. Grasp the end of the bar with the hand closest to the end of the bar only and begin with the bar at your chest. The hand closest to the grounded end of the bar will swing free. Press the bar up and overhead, rotating your trunk and hips as you press, then slowly return the bar to the beginning position. Perform 1-2 sets of 8-12 repetitions on each side. 

If pain is felt with any of these exercises, discontinue the exercise and consult a health and fitness professional. It is always a good idea to begin with a warm-up and/or mobility sequence, such as the one published in the January edition.