TPI Strength and Power (The Squat)
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 Compound): The Squat
The squat is an exercise that is universally known for its effectiveness and overall importance to build strength in the legs. The main muscles involved in the squat are glutes, quadriceps, and hamstrings. What makes the squat so versatile is that we can modify it to target more than the main muscle groups as well as progress or regress with ease. Strengthening the lower body through squats is important because most of the power in the golf swing comes from our legs, but the lower body is also a very important stabiliser to maintain certain positions throughout the swing. Lack of lower body strength can cause inefficient power transfer, inconsistent impact, and loss of posture in the golf swing. The following exercises are variations of the squat that you can perform at different levels of difficulties, starting from a beginner level progressing into harder and more challenging variations. Try them out.
The Bodyweight Box Squat
Firstly, stand in front of a box with feet a little wider than shoulder width, toes facing front. Next, grab a stick and place it on your elbow crease with your arms forward, fists clenched, and thumbs pointed to the sky. Now, engage the core muscles and initiate the movement by driving your hips back, bending at the knees and ankles and pressing your knees slightly open. Sit into a squat position on the box while keeping your heels and toes on the ground, chest up and shoulders back. Lastly, press into your midfoot and straighten your legs to return to a standing upright position. Do 8-12 repetitions for 3 sets.
Check out the following video to see the proper technique. You can check yourself in a mirror to see if you are doing it correctly.
Exercise: DB Goblet Squat
Firstly, stand with your feet a little wider than shoulder width, toes facing front. Next, grab a dumbbell and hold it right in front of your chest like cupping a goblet. Now, engage the core muscles and initiate the squat by driving your hips back, bending at the knees and ankles and pressing your knees slightly open. Make sure that you consciously try to always keep a relatively upright posture with a neutral spine (not hyperextending or arching your back). Lastly, press into your midfoot and straighten your legs to return to a standing upright position. Do 8-12 repetitions for 3 sets. This variation of the squat makes it much easier to increase difficulty and teach the body to move correctly.
Exercise: Zercher Plate Squat
Firstly, stand with your feet a little wider than shoulder width, toes facing front. Next, grab a weighted plate and hold it right in front of your abdominals like holding a large pizza. Now, engage the core muscles and initiate the squat by driving your hips back, bending at the knees and ankles and pressing your knees slightly open. Make sure that you extend your arms in front to add extra challenge to your core stabilising muscles. Lastly, press into your midfoot and straighten your legs to return to a standing upright position. Do 8-12 repetitions for 3 sets. This variation of the squat challenges shoulder and core stabilisation and strength. Do not perform this exercise if you are experiencing pain or discomfort in your shoulders.
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.