Upper Body Strength
Why is it Important?
Upper body strength plays a significant role in enhancing club head speed, showing a small but positive association with high club head speeds. Improved upper body strength enhances the ability of tissues to withstand load, potentially reducing injury likelihood and maximizing availability for practice and competition. Strength forms the foundation for optimizing speed and power development, often translating into increased power and explosive strength. The pectoralis major and latissimus dorsi are the two main upper body muscles used in the golf swing, focusing on exercises that target these muscles is key to improving upper body strength
How Can You Assess It?
The two simplest assessments targeting the pectoralis major and latissimus dorsi are the Bench Press 1RM and Pull-Up 1RM. For the Pull-Up 1RM, consider your body weight plus any added weight (using a weight vest, belt, or holding weights between your legs). Choose a weight manageable for 1-5 repetitions and perform as many reps as possible. If you exceed five reps, take a break, add more weight, and repeat. Use this 1RM calculator to estimate your 1RM.
How Can You Develop It?
Developing strength involves lower repetitions with more sets. Generally, 3-5 sets of 3-6 reps at 65-85% of your 1RM with 2-3 minutes of rest between sets is effective. Here are some exercises to improve your upper body strength:
Upper Body Explosive Strength
Why is it Important?
There is a moderate positive association between upper body explosive strength and high club head speeds. Upper body muscles are highly active during the swing, producing a powerful stretch-shortening cycle activity. Because of this, explosive strength has a more direct correlation to club head speed than maximum strength. As previously mentioned, the pectoralis major and latissimus dorsi are the main upper body muscles used in the downswing, making explosive training vital for these muscles.
How Can You Assess It?
Two simple assessments for upper body power are the Seated Medicine Ball (MB) Chest Pass and the Supine MB Overhead (OH) Throw. The MB Chest Pass tests the explosiveness of the pectoralis major, while the Supine MB OH Throw assesses the latissimus dorsi's explosiveness. Measure the distance or velocity of the medicine ball, with velocity being preferable if a radar gun is available. Use a lighter medicine ball, typically 4lb or 6lb, and perform these assessments from a lying or seated position to eliminate lower body assistance.
How Can You Develop It?
Explosive strength is best developed with low repetitions and more sets using a light medicine ball. Aim for 3-5 sets of 1-5 reps to effectively enhance explosive upper body strength. Here are some exercises to increase your upper body power:
Conclusion
While studies show Explosive Upper Body Strength/Power is more important than General Upper Body Strength golfers should still focus on improving both qualities. By focusing on these key areas of upper body strength and power, golfers can decrease their injury risk, significantly improve their club head speed, and lead to better performance on the golf course.
References
Steck, H., Martinez, A. R., Bartonietz, K., Wenzel, N., & Keiner, M. (2024). Strength and Power Training for Improved Athletic Performance. Sports Medicine, 54(5), 785-799. https://doi.org/10.1007/s40279-024-02004-5
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