Fitness – Power Hour

Fitness – Power Hour

Although it is currently wintertime for golfers in Texas, now is the time to train at the gym to build strength during the offseason. The golf world now has a heavy focus on improving strength and the transfer of power into the golf swing, with more golfers now driving the ball further down the fairway. Along with improving mobility and stability, a golfer should devote their time in the gym to create more force within their muscles and build a solid foundation of strength. The lower body and core are extremely important for using force from the ground up to complete the movement of the golf swing. 

Oftentimes, golfers do not know where to begin with strengthening, however, the three exercises listed below are basic and provide a solid baseline of where to begin. Not only will these exercises help improve power, but also improve speed, balance and coordination using unilateral or bilateral arms or legs. A substantial goal for each golfer should be gaining strength in the winter offseason, to translate that into power in your golf swing during the spring season. 

Medicine Ball Toss with a Partner 3×12

Grab a partner and a medicine ball. One partner starts by sitting on the ground facing their partner, who is holding the medicine ball. The person standing will toss the medicine ball to their partner. As the partner on the ground catches the ball, they will bring the ball overhead and lay flat on the ground, then perform a sit-up while simultaneously tossing the ball back to their partner. Repeat this exercise for 12 reps, then switch with your partner.

Kettlebell March 3×20 (10 each side)

Start with one kettlebell in each hand. You will place one kettlebell on the front of your shoulder, while holding the other kettlebell on your side. On the same side as the kettlebell that is on your shoulder, lift your leg into a march and then return to starting position. Repeat for 10 reps, then switch to the opposite side.

Sled Pushes 3×12

Before starting the exercise, make sure that the weight you are adding to the sled is a moderate-to-high challenge. Begin by placing both hands on the sled and lean forward using a hip hinge and maintaining a straight low back. Tighten your core and glutes as you drive forward to push the sled. You should maintain this forward leaning position throughout the exercise.

Dr. Amanda Kayser and Dr. Aubrey Starnes are Doctors of Physical Therapy and Titleist Performance Institute certified practitioners. Both work with clients privately and at The Nelson Golf & Sports Club. Kayser Physical Therapy & Fitness can be contacted at