Welcome to the 8 week challenge week six a powerful swing


This week we move from our balance series to our next session which targets power generation. We have all experienced a swing that is powerful and yet it is often a feeling that is difficult to repeat.

As a teacher, I feel it is critical for my students to understand the “Anatomy of the golf swing” which is why I devote an entire chapter to this topic in my new book.

Because we are discussing power over the next two weeks I have included a short synopsis of the two most powerful phases of the golf swing – the downswing and impact positions.


The transition at the top of backswing occurs when the direction of the swing changes from right to left or the uncoiling phase of the swing. This is one of the most physically active phases of the golf swing. The highest forces of side bending, shear and rotation occur at the neck and low back during this phase. To maximize club head speed, proper energy transfer is necessary.


By far the most physically active of any phase of the golf swing is when most parts of the body are moving, maximum velocity is reached, and contact is made with the ball. Controlling the amount of hip slide is crucial from a physical training standpoint.

  • The head and neck experience a side bending motion towards the right combined with a forward bend.
  • Shoulders are brought back to a square position.
  • The mid and low back experience a side bending motion towards the right combined with a rotational motion towards the left.
  • Lower body is turning with the hips being slightly open towards the target.
  • The entire shoulder girdle is working to generate speed at impact.
  • The mid-back muscles stabilize the shoulders.
  • The trunk muscles, abdominals and the erector spinae are active.
  • The muscles of the hips, adductors, abductors and legs are active.

(You can find many more of my power generating exercises in my book, Swing Flaws and Fitness Fixes)

1. Mobility:
We focus on increasing flexibility in the body, specifically the hips, hamstrings, torso and shoulders.

2. Stability:
Works areas of the body requiring stability, such as the core (abdominals and back muscles).

3. Balance:
Exercises designed to enhance balance and a greater sense of body awareness or feel.

4. Power:
Now that we are establishing more flexibility, stability and balance we implement “power” building exercises for more speed and strength in your swing.

 If you missed the previous weels, check out the exercises we implemented by clicking here.

Bridge position with glute strengthening exercise

Phase one:

Knees bent feet placed approximately one foot from the glutes. Inhale as you press your lumbar spine towards the floor and engage the gluts.

Exhale as you lift your hips off the floor, one vertebrae at a time. Reverse the movement as you lower your gluts back to the floor.

Repeat five to ten times.

Phase two:

Bring the feet together and lift the right leg off the floor.

Inhale as you lower your leg to knee height, exhale as you lift the leg again.

Repeat twenty-five times on each leg.

Phase three:

Add a five pound ankle weight to your workout.

Bridge position with glute strengthening exercise

Hip stability / trunk mobility exercise

Hip stability / trunk mobility exercise

Place the right knee on the floor, left leg at a ninety degree angle.

Place the club across the chest and stabilize the hips. Rotate the trunk to the right and the left.

Move with control, focusing on the range of motion in the trunk and stabilizing the hips.


Stand tall, engaging N.T.R.

Inhale as your “sit” down until your glutes touch the ball or the seat of a chair.

Note: maintain an upright posture.

Exhale and return to the starting position. Repeat ten times.


Three point dog leg

Three point dog leg

Begin on your hands and knees.

Lift your right leg, knee at a ninety degree angle.

Focus on activating the glute and stabilizing the core.

Do not arch the back.

Bring your right knee to the outside of the left knee.

Return to the starting position and repeat ten times. Switch sides.

Please e-mail me and let me know how you are progressing.


Editor's Note: Katherine Roberts, founder of www.KRFlexFit.com and www.YogaForGolfers.com has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRFlexFit.com