TPI Strength and Power (The Single Leg Movement)
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 (Lower Body Unilateral): The Single Leg Movement:
Unilateral movements are a great way to strengthen both sides equally. Our bodies rarely grow symmetrically, which can cause underuse and overuse of certain muscles. Training with unilateral exercises not only helps isolate one side of the body but will also help correct muscle imbalances, which will facilitate in injury prevention and rehabilitation. The main muscles involved in performing lower body unilateral exercises (Push or Pushing Motion) are the glutes, quadriceps, and hamstrings. Strengthening the lower body through unilateral exercises is important in the golf swing as a lot of instability can come from imbalance in strength from our legs. Additionally, lack of lower body unilateral strength can cause inefficient power transfer, inconsistent impact, and loss of posture in the golf swing.
Static Lunges
Firstly, place both feet on the floor in a split stance with your left leg forward and your right leg back, ensuring that your feet are shoulder-width apart. This is your starting position. Next, bend both knees until you reach approximately 90 degrees, and you want to make sure that your chest and torso remains relatively upright. Now, simply extend (straighten) both legs to get back into starting position. When you are performing this exercise, make sure you are engaging your core for stability and initiating the movement from the hips. 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: Bulgarian Split Squat
Firstly, get into a split stance where your left foot is on the floor and your right leg back placed on top of a chair/box (should be at knee height), ensuring that your feet are shoulder-width apart. This is your starting position. Next, bend the left knee until you reach approximately 90 degrees, make sure that your chest and torso remains relatively upright throughout the motion. Now, simply extend the left leg to get back into starting position. When you are performing this exercise, make sure you are engaging your core for stability and initiating the movement from the hips. This exercise is slightly more advanced than the static lunge, and to be performed with caution. Do 8-12 repetitions on each side for 3 sets.
Exercise: Single Leg Box Squat
Firstly, stand on your left leg with a chair or box behind you, then have your right leg placed in front of you with your right heel on the ground. Hold your arms out in front of your body to help with balance. Now begin by bending at the hips, pushing your butt backwards toward the box or chair. Do not stay seated, instead, lightly touch the box, and immediately reverse the movement and stand back up. 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.