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Dr. Nick Curry is a chiropractor that is also certified through the highly esteemed Titleist Performance Institute as a medical, fitness, and junior golf wellness professional.  He is the owner of Integrative Health and Sports Performance in Bellbrook and serves at the Team Chiropractor to Wright State and Miami Universities.  To Visit their Website or call 937-848-8500
Pull Strength 

Pull_StrengthWe have spent the last month talking about speed and power production and how to incorporate that into a training program.  If you watched the US Open this past weekend, you saw how advantageous strength and power can be.  The style of play where you just hit it as far as you can and deal with whatever lie you have hasn’t been very well received by traditional golfers, but we can see that it can clearly be effective.  Sure, power is great for hitting the ball farther, but just as important (or more important) was the strength to hit out of that thick rough.  Even if you can’t hit the ball a mile I am sure you have been in thick rough a time or two.  There are 2 areas of strength that are critical for trying to power through those tough lies, grip strength and pull strength. 

Grip strength is something we have covered in a previous article so I’m not going to go too in depth.  Grip strength is actually one of the areas we test that has the largest discrepancy between Tour Pros and Amateurs.  If you ask most Tour Pros how firm do they feel they are gripping the club most will say around 50%.  The problem for amateurs is that a Tour Pros 50% is almost 100% that of an amateur’s grip strength.  If you have ever tried to squeeze the life out of your grip then you know that drastically limits how you are able to control the club.  So the stronger your grip is, the lighter you can grip the club but still have control over the face as it slides through the rough.

Pull strength is exactly what it sounds like, how much weight you can pull.  We test this by doing a standing 1-arm cable row.  The minimum benchmark we aim for is 30% of your bodyweight for 8 reps.  So if you weigh 200 lbs. you should be able to pull at least 60 lbs. with each arm for 8 repetitions.

There is definitely not a shortage in the variety of pull exercises that you can incorporate.  My favorite, however, is the same exercise that we test, the standing 1-arm row.  This exercise is great because it incorporates the golf posture within the exercise.  So not only do you have to work at the pulling motion, but you also have to work at maintaining that good posture.

Interesting fact about pull strength, the faster you swing the club, the more pull strength you need.  I was visiting the Titleist Performance Institute last year and I saw this very intricate physics equation written on a dry erase board.  Without trying to get into a physics lesson, the weight of your club head creates centrifugal force as you are going through your swing.  The faster you swing the club, the more centrifugal force is generated.  In order to maintain posture throughout the swing you must create a counterforce to that centrifugal force. That counterforce is a pulling force.  As an example, if you have a club head speed of 100 mph you need to create 87 lbs of pull against it to maintain posture.  We see this becoming a factor in a lot of junior golfers.  Junior golfers are swinging at high club head speeds but have not yet developed the mass and strength to maintain position.  Pull strength is beneficial for all golfers to workout but especially in the younger golfer. 

Archive 
 
Pull StrengthPull Strength We have spent the last month talking about speed and power production and how to incorporate that into a training program. If you watched the US Open this past weekend, you saw how advantageous strength and power can be. The style of play where you just hit it as far as you can and deal with whatever lie you have hasn’t been very well received by traditional golfers, but we can see that it can clearly be effective. Sure, power is great for hitting the ball farther, but just as important (or more important) was the strength to hit out of that thick rough. Ev...
Elbow-Wrist Release PowerElbow-Wrist Release Power The last power source we like to develop iswrist and elbow power. Wrist releasespeed has been shown to be very important in adding power to the swing. The wrist can actually create power in 3different directions. It can extend,rotate and hinge. The most powerfulgolfers utilize all three planes for speed and power. The elbow can also be used as another link inthe chain of power, and is commonly used by the long drive tour players. To incorporate the elbow link, the playerwill have to bend the elbow at the top of the backswing. This allows th...
Arm Chopping PowerArm Chopping Power The ability to deliver explosive speed withthe arms is one of the most important aspects for power in the golf swing. We call it the Arm-Chopping motion, becausethe arms need to start up over the trail shoulder and explosively fire downacross the body to over the lead hip. Many players tend to eliminate this power source by trying to keep theirarms pinned to their chest during the downswing. This may help improve accuracy but it willdefinitely limit power development. Here are some examples of exercises weincorporate to develop arm-chopping power: χ...
Truck Rotary PowerTrunk Rotary Power The “trunk” refers to the combination of the pelvis and thorax. By monitoring the rotary speeds a player develops in those two body segments we can get a good indicator of what type of power they can ultimately generate in the club. The best way to measure these speeds is by analyzing a kinematic sequence with a 3D motion capture. Not only does the kinematic sequence give us the speeds being produced but it also tells us the order in which they are being utilized during the swing. If that sequence is out of order a lot of power can be lost in...
Vertical Thrust PowerVertical Thrust Power Have you ever noticed that many kids have a large jump during their downswing? The reason is because the jump (vertical thrust) is one of the first power sources developed in kids. The vertical jump is also a technique used by some of the most powerful golfers in the world. Despite vertical thrust power being arguably the greatest source of power it is one that is often neglected by golfers. We utilize some of the following methods to develop strength, speed, and power for vertical thrust: ● Skipping warm-up ●...
Developing Power in the Golf SwingDeveloping Power in the Golf Swing To develop power we first need to understand where power is needed. With any power source, you need to develop strength and speed in all areas. The four power sources that influence the golf game the most are: Vertical Thrust Power Trunk Rotary Power Arm-Chopping Power Elbow-Wrist Release Power Vertical Thrust Power Have you ever noticed that many kids have a large jump during their downswing? The reason you may see a jump is it is one of the first power sources developed in kids. If the other three power sources have not develope...
Low Back PainLow Back Pain Low back pain is the most common injury we see in golfers. It is estimated that more than half of you reading this article will have experienced low back pain that has affected your performance at some point this season. And at least 50% of you have missed 3-6 weeks of participation because of the pain. That is a big deal! The most common cause for low back pain in Tour Pros is overuse. I doubt too many of you are hitting more balls than Touring Pros. The most common cause of LBP in amateurs is mechanics. So here’s the best part, low back pain is very prev...
Golfer's Elbow vs. Tennis ElbowGolfer's Elbow vs. Tennis Elbow When these elbow injuries were being namedGolfer’s and Tennis Elbow there really wasn’t a whole lot of thought put intoit. Golfers actually get Tennis Elbow5-6x more than Golfer’s Elbow. So what’sthe difference? Tennis Elbow (lateralepicondylitis) involves an injury to the extensor muscles (backside of yourforearm and outside of the elbow) and Golfer’s Elbow involves an injury to theflexor muscles (palm side of your forearm and inside of elbow). For a long time these injuries wereconsidered to be “tendinitis&r...
Opposite Speed TrainingOpposite Speed Training One of the most common mistakes I see golfers make with their fitness programs is trying to be too “golf specific” and replicate the golf swing with their exercises. Most of the exercises to increase power and speed have nothing to do with a swinging motion. In fact, when we do include rotary/swinging movements we actually train in the opposite direction more frequently. This is a theory that was given the name “The Big Break Theory” by TPI Advisory Board member, Dr. Tom House. We have noticed that there seems to be a strong...
Upper Body Modifications for PowerUpper Body Modifications for Power The upper body generates the highestrates of speed in the golf swing. Therefore, any modifications that we canperform here will pay off big time in the long run. However, these modifications to greatlyincrease clubhead speed also come with a greater risk of reducingaccuracy. But right now we are justtrying to increase speed and power. Onceyou do that then you learn how to control it. If you go back and read last week’s article on lower body modificationsand thought those tips were completely different from what most teachingprofessionals...
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