The Power of Golf (Testing for Strength)
By Mark Pajich
This is the 3rd article in our series “The Power of Golf”. In the last article we showed how to perform four (4) power tests that look for any power leaks in your game. Today, we look at strength. For those with power leaks, the next step is to find out if any power leak is caused by weakness. So we test for strength.
Why is strength important?
Strength is imperative for a number of reasons. Firstly, strength is needed to generate power. No strength = no power. Secondly, the body needs to be able to withstand the forces generated by the golf swing. You will also need good strength to effectively play through different types of terrain. The stronger you are, the less likely you are to come off the golf course with aches and pains or an injury.
Titleist Performance Institute (TPI) recommends the following three (3) strength tests:
The Single-Arm Press Test
The Single-Arm Pull Test
The Split Squat Test
The three tests measure your push strength, pull strength and your ability to generate ground force up through the body.
The Single-Arm Press Test, also know as a Standing Decline Cable Chest Press, tests your push strength. With your feet together, and your non- dominant hand away from your body, push with your dominant hand. Your goal is to be able to complete 8 reps with proper technique at 25% of your body weight. I.e. if you weigh 80kg, then you need to be able to complete 8 reps with a 20kg resistance. Then you do the same with your non-dominant arm.
The Single-Arm Pull Test, also know as the Standing One-Arm Cable Row, tests your pull strength. Same as with the press test you stand with both feet together, your non-dominant arm away from your body, pull the cable towards your ribcage. Your goal is to be able to complete 8 reps with proper technique at 30% of your body weight. An 80kg person would complete 8 reps with a 24kg resistance. Then you do the same with your non-dominant arm.
The Split Squat is an advanced test. As shown in the photo stand with your feet apart, dominant leg in front, and with your arms by your side. Squat almost to the ground without touching the ground or leaning forward. Return to the starting position. If you can complete 8 reps with 25% of your body weight in each hand, you have passed this test.
We do not recommend you attempt any of these if you have an existing injury or limitation.
How did you go?
If you managed to achieve excellent results in each test, then you are on par with the average professional golfer. If you struggled, then you are in the majority. In fact, more than 90% of amateur golfers fail one or more of these strength tests so if you found these tests challenging this might be a good time for you to hit the gym.
For more information on golf-specific fitness programs please contact us at 012-334-1511 or send us an enquiry here.