Getting Loaded
We began this year of POWER with exercises, stretches and swing drills to reinforce the action of shifting weight forward in the downswing. From the Boditrack pressure mat we know a good pressure number is 80/20 lead verses trailing foot at impact. (The pressure mat is working out well in both our
Scoring and
Short Game schools; thank you for your feedback!)
We then added the importance of POSTURE as the key fundamental in our search for POWER. This month we will take a close look at the backswing and how power is delivered by loading the body.
The late Ben Doyle expressed the importance of the backswing when searching for power when he said,
"You can't dump what you don't load."
The key for loading power the backswing is torso mobility, and it is important to turn your trunk! The Boditrak pressure mat reveals good backswing load up numbers to be 20/80 on the trailing foot side at the top of the backswing.
These activities will help you get loaded in the backswing. Be sure to like Classic Swing on Facebook to view them in video.
Strengthen with One Arm Dumbbell 
Rows.
Using a chair or an exercise ball and a light dumbbell (always better to start out light). With one hand on the exercise ball and chest parallel to the ground, raise the weight from the floor to shoulder while keeping chest parallel to the ground. This works the power muscles in the shoulders and upper back. Do 10 reps and 3 sets with both arms, 3 times per week.
Stretch with One Arm Diagonal Extensions
Using an exercise band or light tubing for resistance (can be purchased at Wal-Mart), diagonally extend the band across the body from the lead foot to way above the trailing shoulder. Do 20 reps twice and criss-cross both sides of the body. This activates the muscles in your chest, shoulder, back, and arm extension.
Did you think gaining POWER was going to be easy?
How about a stretch & strengthen combo?
The Standing Torso Turn
This drill requires a stretch band and a ball. Affix one end of the stretch tube to a door knob or other stationary object. Take your normal set up position and place a beach ball or physio ball between your thighs. Steadily draw the tube laterally across your body. Do not jerk or use momentum to get the job done. Need a bit more resistance? Shorten the tube. The main muscle group to focus on here is your external obliques. The obliques are part of the large muscle group on the outside of your core. Use them to stretch and rotate the trunk in the backswing. Try it on both sides for 10 reps, 3 times a week.
Next month -- more discussion on the core and the TRI-FECTA move for POWER!
