Add Yards to Your Drive
As you know, a well-structured golf fitness program is built on a system of progressions. These progressions include flexibility, mobility, balance, strength and power. To maximize your golf game, adequate Flexibility and mobility is necessary to complete all phases of the golf swing. To maintain the bodys center of gravity at the various swing positions, Balance must be maintained. Consistent golf performance demands a solid foundation of strength. Strength will prepare your body to generate the force needed to sustain power. Power is what creates club head speed needed for long drives. Lets look at how the kettlebell swing will develop all of these abilities.
Muscles can be viewed like spokes on a bicycle wheel. If any of the spokes become too loose or tight, the entire frame comes out of alignment. This analogy holds true for the human body when there are muscle imbalances present. The flexibility gained with the kettlebell swing is ideal for maintaining muscle balance that is required for optimal golf performance. Muscle Balance and Flexibility as well as Static and Dynamic Stability control 80% of ball flight factors (1).
The kettlebell swing teaches the valuable skill of the hip fold. During the hip fold or bend phase of the swing, the hamstrings are actively stretched. It has been shown that active stretching or involving the nervous system will produce quick gains in both the flexibility and strength of the muscle. This skill will unlock your hips and allow you to express your full power with less effort.
A tight muscle is a weak muscle. When a muscle loses its elasticity it can no longer contract and relax. A common challenge in golfers is to have tight hamstrings. The kettlebell swing will address this issue with great effectiveness in that it will improve both the flexibility AND strength of the hamstring muscles.
The kettlebell swing absolutely meets the criteria for functional exercise because it demands that you maintain your center of gravity over your own base of support. Optimal balance during the golf swing requires both static balance and holding strength and dynamic balance which is the ability to maintain proper posture while moving. Balance and stability is greatly responsible for keeping the golf club on a proper swing plane. During the kettlebell swing, you will need to keep a consistent alignment in your spine while executing both the hip fold and hip thrust phase of the drill. In addition to keeping a proper spine angle, your center of gravity will be challenged as the kettlebell swings back and through our legs. To maintain proper tempo and to maximize power, you will need to catch the kettlebell with your hips. If you perform this exercise with fidelity, you will bullet proof your lower back from injury and create a balanced and stable swing in all phases.
Kettlebell swings increase your ability to generate force consistently throughout your round. If you find your golf swing losing effectiveness on the back 9, then 4 to 6 weeks of kettlebell swings will fix this problem. The HardStyle Golf swing technique requires that you create maximum total body tension at the top position. The repeated act of creating maximum tension will increase the resiliency of both the muscular and nervous system.
The forces and the speed of the kettlebell swing create the perfect environment for developing the fast twitch muscle fibers that are responsible for generating and sustaining power. If you could imagine for a moment trying to fire a cannon from a canoe, you can visualize what would happen. Instead of the cannon firing from the canoe, the cannon would stay put and the canoe would shoot away from the cannon due to lack of an adequate foundation. The human body behaves like this when it lacks flexibility, stability and strength in the presence of power. This scenario explains many of the golf related injures that occur such as lower back strain, shoulder and wrist injuries.
Kettlebells allow for the safe execution of power drills with a lower risk for injury. The swing will produce the same if not greater forces than a vertical jump without your feet leaving the ground. This will eliminate the wear and tear on joints and allow for more frequency of training. It is a general rule that if an athlete can train more frequently while remaining injury free, and then they will see the best gains in performance. Kettlebell swing will accomplish this without question.
Terrence Thomas, RKC draws from 17 years of experience in health and exercise instruction, sports conditioning, and physical rehabilitation. He is the author of the first golf specific kettlebell publication, the newly released Hard Style Golf Conditioning: Kettlebell Drills for a relentless power game.
EDITORS NOTE: Golf Fitness Magazine is the only national consumer publication dedicated to golf-specific fitness, mental focus, and improving ability, performance and health among all golfers. Our priority is to maximize your potential, lower your scores, reduce your risk of injury, and extend your golfing years. Each issue has departments dedicated to men, women, seniors, and juniors along with tips, advice and simple exercise routines from GFMs team of experts. If you want to improve your golf game, and hit the ball farther, click here for special offers on a subscription so you can have all this and more in-depth advice delivered right to you! Get cutting edge fitness & mental tips sent to your inbox each month with our FREE golf performance eNewsletter, Shape Your Game. To contact our Senior Editor, Publisher or Online Editor with questions or comments, please visit our web site golffitnessmagazine.com for more information.
Cut Line: Lyle faces third bout with cancer
In this week’s holiday edition, Cut Line is thankful for the PGA Tour’s continued progress on many fronts and the anticipation that only a Tiger Woods return can generate.
The Fighter. That was the headline of a story Cut Line wrote about Jarrod Lyle following his second bout with cancer a few years ago, so it’s both sad and surreal to see the affable Australian now bracing for a third fight with leukemia.
Lyle is working as an analyst for Channel 7’s coverage of this week’s Emirates Australian Open prior to undergoing another stem cell transplant in December.
“I’ve got a big month coming,” Lyle said. “I’m back into hospital for some really heavy-duty treatment that’s really going to determine how things pan out for me.”
Twice before things have panned out for Lyle. Let’s hope karma has one more fight remaining.
Changing times. Last season the PGA Tour introduced a policy to add to the strength of fields, a measure that had long eluded officials and by most accounts was a success.
This season the circuit has chosen to tackle another long-standing thorn, ridiculously long pro-am rounds. While there seems little the Tour can do to speed up play during pro-am rounds, a new plan called a 9&9 format will at least liven things up for everyone involved.
Essentially, a tournament hosting a pro-am with four amateurs can request the new format, where one professional plays the first nine holes and is replaced by another pro for the second nine.
Professionals will have the option to request 18-hole pro-am rounds, giving players who limit practice rounds to just pro-am days a chance to prepare, but otherwise it allows Tour types to shorten what is an admittedly long day while the amateurs get a chance to meet and play with two pros.
The new measure does nothing about pace of play, but it does freshen up a format that at times can seem tired, and that’s progress.
Tweet of the week: @Love3d (Davis Love III) “Thanks to Dr. Flanagan (Andrews Sports Medicine and Orthopedic Center) for the new hip and great care! Can’t wait to get back to (the PGA Tour).”
Love offered the particularly graphic tweet following hip replacement surgery on Tuesday, a procedure that he admitted he’d delayed because he was “chicken.”
The surgery went well and Love is on pace to return to the Tour sometime next spring. As for the possibility of over-sharing on social media, we’ll leave that to the crowd.
Made Cut-Did Not Finish (MDF)
Distance control. The Wall Street Journal provided the octagon for the opening blows of a clash that has been looming for a long time.
First, USGA executive director Mike Davis told The Journal that the answer to continued distance gains may be a restricted-flight golf ball with an a la carte rule that would allow different organizations, from the Tour all the way down to private clubs, deciding which ball to use.
“You can’t say you don’t care about distance, because guess what? These courses are expanding and are predicted to continue to expand,” Davis said. “The impact it has had has been horrible.”
A day later, Wally Uihlein, CEO of Acushnet, which includes the Titleist brand, fired back in a letter to The Journal, questioning among other things how distance gains are putting a financial burden on courses.
“The only people that seem to be grappling with advances in technology and physical fitness are the short-sighted golf course developers and the supporting golf course architectural community who built too many golf courses where the notion of a 'championship golf course' was brought on line primarily to sell real estate,” Uihlein wrote.
For anyone paying attention the last few years, this day was inevitable and the likely start of what will be a drawn out and heated process, but Cut Line’s just not sure anyone wins when it’s over.
Tiger, take II. Tiger Woods’ return to competition next week at the Hero World Challenge was always going to generate plenty of speculation, but that hyperbole reached entirely new levels this week as players began giving personal accounts of the new and improved 14-time major champion.
“I did talk to him, and he did say it's the best he's ever felt in three years,’” Day said as he prepared for the Australian Open. “If he's hitting it long and straight, then that's going to be tough for us because it is Tiger Woods. He's always been a clutch putter and in amongst the best and it will be interesting to see.”
Rickie Fowler added to the frenzy when he was asked this month if the rumors that Woods is driving the ball by him, by 20 to 30 yards by some reports, are true?
“Oh, yeah,” he told Golf.com. “Way by.”
Add to all this a recent line that surfaced in Las Vegas that Woods is now listed at 20-1 to win a major in 2018, and it seems now may be a good time for a restraint.
Golf is better with Woods, always has been and always will be, but it may be best to allow Tiger time to find out where his body and game are before we declare him back.
Searching for answers. Twelve months ago, Hideki Matsuyama was virtually unstoppable and, regardless of what the Official World Golf Ranking said, arguably the best player on the planet.
Now a year removed from that lofty position, which featured the Japanese star finishing either first or second in six of his seven starts as the New Year came and went, Matsuyama has faded back to fifth in the world and on Sunday finished fifth, some 10 strokes behind winner Brooks Koepka, at the Dunlop Phoenix.
“That hurt,” Matsuyama told the Japan Times. “I don’t know whether it’s a lack of practice or whether I lack the strength to keep playing well. It seems there are many issues to address.”
Since his last victory at the WGC-Bridgestone Invitational, Matsuyama has just two top-10 finishes on Tour and he ended his 2016-17 season with a particularly poor performance at the Presidents Cup.
While Matsuyama’s take seems extreme considering his season, there are certainly answers that need answering.
Trump playing 'quickly' with Tiger, DJ
Updated at 11:14 a.m. ET
An Instagram user known as hwalks posted photos to her account that included images of Tiger Woods, President Trump and Dustin Johnson Friday at Trump National, as well as video of Woods' swing.
Tiger Woods is scheduled to make his return to competition next week at his Hero World Challenge. But first, a (quick) round with the President.
President Donald Trump tweeted on Friday that he was going to play at Trump National Golf Club in Jupiter, Fla., alongside Woods and world No. 1 Dustin Johnson.
After Turkey call I will be heading over to Trump National Golf Club, Jupiter, to play golf (quickly) with Tiger Woods and Dustin Johnson. Then back to Mar-a-Lago for talks on bringing even more jobs and companies back to the USA!— Donald J. Trump (@realDonaldTrump) November 24, 2017
Woods and President Trump previously played last December. Trump, who, according to trumpgolfcount.com has played 75 rounds since taking over the presidency, has also played over the last year with Rory McIlroy, Ernie Els and Hideki Matsuyama.
Chawrasia leads major champs in Hong Kong
HONG KONG – S.S.P. Chawrasia extended his lead at the Hong Kong Open to two strokes Friday after a 4-under 66 in the second round.
Chawrasia, who had led by one at the Hong Kong Golf Club, is at 9-under 131 overall and took as much as a five-stroke lead at one point.
''Yesterday I was putting very well, and today, also I make some up and downs. I saved a couple of short putts. That's why I think I'm leading by two shots most probably,'' the Indian said. ''The next two days, I'm just looking forward.''
Thomas Aiken (64) is second, followed by Alexander Bjork (66), Joakim Lagergren (66), Poom Saksansin (68) and Julian Suri (67) at 5 under 135.
Aiken's round was the lowest of the tournament.
''It is tough out there. The greens are really firm. You've got to hit the fairway,'' Aiken said. ''If you get above the holes, putts can get away from you.''
Justin Rose (69) had six birdies, but three bogeys and a double-bogey at the par 3 12th kept him at 3 under for the tournament.
Masters champion Sergio Garcia (71), playing for the first time in Hong Kong, was at even par, as was defending champion Sam Brazel (71) and 2014 champion Scott Hend (67).
''I have to play better,'' Garcia said. ''The way I felt like I played, it's difficult. This kind of course, you need to play well to shoot a good score.''
Day (68) just one back at Australian Open
Jason Day posted a second-round 68 to move himself just one off the lead held by Lucas Herbert through two rounds at the Emirates Australian Open. Here’s where things stand after 36 holes in Sydney.
Leaderboard: Herbert (-9), Day (-8), Cameron Davis (-7), Anthony Quayle (-6), Matt Jones (-4), Cameron Smith (-4), Nick Cullen (-4), Richard Green (-4)
What it means: Day is in search of his first worldwide victory of 2017. The former world No. 1 last visited the winner’s circle in May 2016, when he won The Players at TPC Sawgrass. A win this week would close out a difficult year for the Aussie who struggled with his game while also helping his mother in her battle with cancer. Day’s last victory on his native soil came in 2013, when he partnered with Adam Scott to win the World Cup of Golf for Australia at Royal Melbourne.
Round of the day: Herbert followed an opening 67 with a round of 66 to vault himself into the lead at The Australian Golf Club. He made six birdies, including four on his second nine, against a lone bogey to take the outright lead. The 22-year-old, who held the lead at this event last year and captured low-amateur honors in 2014, is coming off a runner-up finish at the NSW Open Championship, which boosted him from 714th to 429th in the Official World Golf Ranking. His 5-under score was matched by Dale Brandt-Richards and Josh Cabban.
Best of the rest: Matt Jones, who won this event over Jordan Spieth and Adam Scott two years ago, turned in 4-under 67. Jones is best known to American audiences for his playoff victory at the 2014 Shell Houston Open and for holding the 36-hole lead at the 2015 PGA Championship at Whistling Straits, which was eventually won by Day. Jones will start the weekend five shots off the lead, at 4 under par.
Biggest disappointment: Spieth has a lot of work to do this weekend if he expects to be in the title picture for the fourth year in a row. Rounds of 70-71 have him eight shots behind the lead held by Herbert. Spieth made a birdie and a bogey on each side Friday to turn in level par. The reigning champion golfer of the year has finished first, second and first at this event over the last three years.
Storyline to watch this weekend: The Australian Open is the first event of the 2018 Open Qualifying Series. The leading three players who finish in the top 10 and who are not otherwise exempt will receive invites into next summer’s Open Championship at Carnoustie.