Golf is a ground-up sport. Here's how to train like it | How To Play Golf

At the RBC Canadian Open this past June, golfer Cameron Champ, age 30, demonstrated an extraordinary feat of athletic power. During the third round on the ninth hole, Champ drove the ball an astonishing 400 yards.

The Science Behind the Drive

This remarkable drive, achieved with a ball speed of 195 miles per hour and a swing speed of 129 mph, highlights the physical capabilities of professional golfers. While the TPC of Toronto’s relatively flat terrain and slight breeze contributed, the drive remains exceptional. The ability to consistently generate such power isn’t simply about coordination, practice, and confidence; it fundamentally begins with lower body strength, according to Tom Hemmings, a PGA Tour trainer and a Golf Digest Certified Fitness Trainer.

Did You Know? Tom Hemmings works with many professional golfers at the Sea Island Resort in St. Simons Island, Georgia.

Building a Foundation of Power

Hemmings emphasizes that lower-body strength and stability are crucial for maximizing distance. He explains that skilled golfers effectively “push into and off the ground” to transfer energy into their swings. To help golfers build this foundation, Hemmings recommends a progression of four exercises designed to increase stability and activate key lower-body muscles.

Expert Insight: Hemmings’ exercise progression focuses on building strength through increasingly challenging stances, starting from a stable ground position and progressing to single-leg exercises, demanding greater stability with each step.

The exercises, designed to mimic the lunge, squat, and hinge motions essential for human movement, include:

Dumbbell single-leg bridges: Lift hips off the floor, holding for three seconds, focusing on pressure through the heel and toes. One set of 10 repetitions per side can be used for activation, or two to three sets for strength.
Dumbbell split squats with thoracic rotation: From a split-squat stance, rotate the chest toward the front knee, dropping slowly for three seconds and explosively pushing upwards. One set of eight repetitions per side for activation, or two to three sets for strength.
Dumbbell staggered-stance hip hinges: Bend from the hips while maintaining a straight spine, applying weight to the straight leg. Slowly drop for three seconds, then return to an upright position with controlled tempo. One set of eight repetitions per side for activation, or two to three sets for strength.
Dumbbell single-leg squats: Hold a dumbbell at chest height while squatting on one leg, keeping the other leg extended and maintaining a straight spine. Hold for three seconds at the bottom, then push upward. One set of eight repetitions per side for activation, or two to three sets for strength.

Hemmings suggests athletes can increase the difficulty of these exercises by adding repetitions or weight. He recommends starting with the ground-based exercises and progressing to the more challenging single-leg variations.

Frequently Asked Questions

How fast was Cameron Champ’s ball speed?

Cameron Champ’s ball speed was 195 miles per hour during the drive on the ninth hole at the RBC Canadian Open.

What is the role of the legs in a golf swing, according to Tom Hemmings?

According to Tom Hemmings, lower-body strength and stability are absolutely necessary to hit a golf ball a long way. Good golfers know how to push into and off the ground and transfer that energy into their swings.

What type of trainer is Tom Hemmings?

Tom Hemmings is a PGA Tour trainer and a Golf Digest Certified Fitness Trainer.

Considering the emphasis on lower body strength and stability for maximizing golf performance, how might incorporating these exercises into a fitness routine impact your own game?

Golf is a ground-up sport. Here’s how to train like it | How To Play Golf