EXERCISES TO IMPROVE LOWER- BODY VERTICAL POWER 1 2
(1) ROTARY MED-BALL SLAMS: These train the sequence of pushing off the lead leg and transferring power from the body to the club. Holding a soft and light med ball in a backswing-like position, push hard into the ground and then rotate your body as if making a through-swing while firing the ball straight down ( above ). Do several forceful reps in each direction.
(2) ECCENTRIC DUMBBELL SPLIT SQUATS: Stronger legs allow you to leverage ground forces better – and that’s a real speed accumulator in golf. From a split stance while holding dumbbells at your sides, take several seconds to lower into a squat, then drive hard through the front foot up to the start position ( above ). Do several reps switching leg positions.
GOLF DIGEST SOUTH AFRICA 117
MAY 2026
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