​Tips from the Pros: 5 Exercises to Build Power in Your Swing

A powerful swing is an ultimate goal for all players who want to add extra yards to their drives and lower their scores. However, as the pros know, smashing balls on the practice range isn’t going to help. The best way to build power in your swing is with a consistent regimen of conditioning exercises .

The Mechanics of a Golf Swing

A golf swing is more of a wind-up than a swing, and the more you can wind up while maintaining your alignment, the more powerful your swing will be. This coiling will allow the head the club to travel at maximum speed over a short distance, so the point of impact transfers the maximum amount of power from the club to the ball.

The path of the swing is not flat. It follows the vertical, horizontal, and rotational planes of movement. To achieve an effective wind-up, you must condition your body along all three planes. Improving flexibility, mobility, and strength better facilitates the transfer of energy from your lower body to your upper body.

Exercises to Improve Your Power

The core, hips, and shoulders are the main areas that contribute to the overall power of your swing. So, here are five effective exercises to help build power in your swing:

#1 Cable Wood Chops

Cable wood chops are a wonderful exercise for golfers. The diagonal rotational movement works the shoulders, core, and hips along all planes of movement while adding resistance to build strength.

• 1.Connect the handle to the cable tower at the highest position. This exercise can also be performed with a resistance band attached to a point approximately one foot higher than your head.

• 2.Stand perpendicularly to the cable tower an arm’s length away. Stand with your feet shoulder-width apart. Grasp the handle with both hands, with your arms fully extended. This should position your torso parallel to the tower.

• 3.Engage your core, keep your back and arms straight, and, in one fluid motion, twist and pull the handle diagonally across your body to your hip.

• 4.Slowly return to the original position. Repeat three sets of 10 repetitions on each side.

#2 Medicine Ball Throw

The medicine ball throw combines the explosive rotational movement of a golf swing with the resistance of the weighted ball to strengthen the core, hips, and shoulders.

• 1.Stand opposite a wall with your feet hip-width apart. Hold a medicine ball at chest height.

• 2.Rotate away from the wall 90 degrees so that your torso is perpendicular to the wall.

• 3.Explosively twist back to your original position and throw the medicine ball at the wall as hard as you can.

• 4.Repeat three sets of 10 repetitions.

#3 Lateral Lunges

A full range of movement in the hips is essential for an effective swing. The lateral lunge trains the hip joints along the vertical and horizontal planes for better mobility and flexibility.

• 1.Stand in an athletic position with your hips slightly bent, knees soft, and feet shoulder-width apart. You may need to put your hands in front of you for balance.

• 2.Keep your back straight and take a lateral step to the right with your feet still facing forward.

• 3.Lower your hips and squat over your right knee. Do not allow your knee to extend past your toes.

• 4.Slowly return to a straight standing position and bring your right leg back to its original position. Repeat the movement on the left leg.

• 5.Perform three sets of ten repetitions on each leg.

#4 Elevated Glute Bridge

A strong core is the key to maintaining stability and spinal flexibility , and the glutes are one of the largest muscle groups that contribute power to your swing. The elevated glute bridge strengthens both these areas simultaneously.

• 1.Lie on your back with your knees bent at a 90-degree angle, and your feet resting on a stability ball or bench.

• 2.Without letting the ball move, squeeze your glute muscles, engage your core, and raise your hips to form a straight line between your shoulders and knees.

• 3.Pause at the top of the movement, and then return to the original position.

• 4.Repeat three sets of 10-15 repetitions.

#5 Diagonal Bird Dog

The standard bird dog requires a stable core and helps stretch the hip and shoulder joints. Adding the diagonal movement provides an additional challenge to your core and works your joints on multiple planes of movement.

• 1.Begin on all-fours with your back flat and your arms and thighs perpendicular to the ground.

• 2.Engage your core, by pulling your navel toward your spine, and extend your left arm in front of you and the right leg straight out behind.

• 3.Exhale, and move your arm and leg outward to 45-degrees. Inhale, and return to your original position. Repeat with the opposite arm and leg.

• 4.Perform three sets of 10 repetitions on each side.

Final Thoughts

While strength is important for conditioning your body, and adding power to your swing, the key factor for improving driving distances is flexibility. So, in addition to your strength training regimen, ensure you include stretching exercises for a more powerful swing . A combination of strength and flexibility moves will not only give you more power and protect you from injury but, also, improve your overall game.