TPI Strength and Power (The Push Up)
By Mark Pajich
Through TPI, we can understand how each area of strength and power can help improve the efficiency and power output in your golf swing. There are several important muscle groups that are needed to be trained in two different ways, which is strength and power. Training these movements will not only improve your game but will have a direct effect on your health and fitness.
WARNING: All exercises should be performed with no pain whatsoever. Perform these in a safe environment with proper form.
Push Strength (Upper Body Compound): The Push-Up:
The push-up is an exercise that is most famous for its effectiveness in building strength and push power in the upper body, mainly the frontal side. The main muscles involved in the push-up are chest, front deltoids, and triceps; but it also uses the core and stabiliser muscles in the legs. Many people find the push up tough to progress or regress so we have given some ways to modify the movement. Strengthening the upper body is important because we need a connection of power from the lower body to the club and this connection comes from the upper body. Upper body strength is also important for maintaining ideal positions throughout the swing; without it, the body will not be able to swing with optimal power. Lack of upper body strength can cause inefficient power transfer, inconsistent impact, and loss of posture in the golf swing.
Modified Push Up
Firstly, get into an all-fours position with your knees and hands in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders. Now, bring your hips down so your body forms a straight line from your shoulders to your knees (to maintain a straight line, make sure to engage your core and tuck your pelvis in). From here, simply lower your body until your chest is about 2 inches away from the floor, and your elbows should be 45 degrees away from your body. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Do 8-12 repetitions on each side for 3 sets.
Check out the following video for the proper technique. You can check yourself in a mirror to see if you are doing it correctly.
Exercise: Incline Push Up
Firstly, get into a push-up position with your hands on top of an elevated and stable platform while your feet are on the floor. Your hands should be slightly wider than your shoulders. Now, make sure your body forms a straight line from your shoulders to your toes (to maintain a straight line, make sure to engage your core and tuck your pelvis in). From here, simply lower your body until your chest is about 2 inches away from the platform, and your elbows should be 45 degrees away from your body. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Do 8-12 repetitions on each side for 3 sets.
Exercise: Decline Push Up
Firstly, get into a push-up position with your feet on top of an elevated and stable platform while your hands are on the floor. Your hands should be slightly wider than your shoulders. Now, make sure your body forms a straight line from your shoulders to your toes (to maintain a straight line, make sure to engage your core and tuck your pelvis in). From here, simply lower your body until your chest is about 2 inches away from the floor, and your elbows should be 45 degrees away from your body. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Do 8-12 repetitions on each side for 3 sets.
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.