Build Your Lower Body Strength For More Power

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Jeremy Klinkhamer

15 Responses to “Build Your Lower Body Strength For More Power”

  1. September 19, 2012

    williamcapuozzo

    great stuff

  2. Jeremy ,I have just reviewed these excellent exercises for THE strengthening of THE lower body ,which is THE basis for THE Power in THE golf swing ,as THE Power Comes from THE earth upwards .How do you call THE adjustable REEBOK platform you use un this Video ?
    CAN I use a BOSU ball instead ?
    Now ,a completely different question :I exercise occasionnally with a very ancient piece of equipment ,called THE “BULLWORKER “invented a long Time AGO (1963 ) by GERT F KOLBEL
    THE exercises are based on “ISOMETRICS “:perform THE exercise 6 Times then hold THE 7th one 7 seconds .
    This looks quite easy ,but it isn’t !
    What is your opinion on these static exercises ?
    Are they of no use for golf improvement ?

    • 1. Reebok Adjustable Step
      2. I’m not familiar with this equipment but Isometrics are a fantastic form of strengthening for the golf swing. According to the latest biomechanics research, we get the majority of power in the golf swing due to stabilization of certain body segments at the correct time (just before impact) like a whip. Though acceleration is crucial, segmental stabilization is even more crucial in terms of distance. Isometrics are a form of stabilization strengthening.
      Jeremy Klinkhamer, PT

  3. February 6, 2014

    Dave

    Jeremy: Should these “reps” be done every day.? Or 3-4 times per week for instance? Are there other (leg/glut) exercises that you could direct me to? I’m just a new member and have not gone thru the whole” Ignition” site yet.
    Thanks in advance for any info.
    Dave

    • Welcome to Ignition Golf, Dave!
      The first exercise shown above could be done every day or could be a great pre-golf warm-up. As the exercise gets more difficult with the squat, step and medicine ball this is going to take more muscular effort. If you get to a pretty good level of fatigue in the leg muscles you may want to rest 48 hours to get muscle recovery.
      As for other lower body exercises, go to the FLEXIBILITY tab located in the red bar above. Press that and you will find many pages of exercises, such as ‘What are Glutes” “Advancing your Leg Strength” and “Increase your Lateral Hip Stability.”
      Have a great time looking through the website!
      Jeremy Klinkhamer, PT

  4. February 7, 2014

    RaymondCHASTEL

    Jeremy ,
    How is this fine exercise diff

    • Sorry Raymond, I’m not sure which one you’re referring to. There are a couple you may be thinking of: the “Hip Swivel” is for balance and flexibility and the “Standing Hip Stretch Stretch” is for aiding in recovery and flexibility of hip and glute muscles. Let me know if there is a specific one you’re referring to if not one of the above. The video above is mainly working on golf specific leg strength to promote weight transfer and strength.
      Jeremy

  5. Thanks Jeremy, Just became a member of the site and really like the information. While working on some of Paul’s other advice i.e. using hip turn to pull the arms through I feel a lot more stress on my left knee and have been feeling some pain. Never had knee pain before. I’m a senior so I probably need to back off a bit but was also really liking the extra yards I was seeing also using Paul’s tips. Do you have any advice on what I can do to strengthen my knees (especially the left knee for a rt handed golfer) to support the extra forces due to the fast hip turns (higher torque) so I can reduce the knee pain/stress. Thx! Steve

    • Hi Steve,
      Welcome to the site and thanks for reaching out to me. This is a really important question you’ve asked. So many questions come to my mind immediately… this is exactly why I would need to see your swing. Anatomically, the lead side can be notorious for posting up poorly and causing stress where it shouldn’t be. I’m going to try to give you a decent check-list of things and I’m not sure of their priority since I’m going at this blindly.
      1. Try to turn your lead foot toes toward the target a few degrees… this will give your hip a few more degrees to rotate without putting stress on the knee.
      2. Work on hip stretches (especially internal rotation) – a tight hip can cause stress to move into your lower back or knee.
      3. Encourage your knee to straighten, and stay straight, from just around impact all the way to the finish – at no time after impact should your lead knee be bent… this will cause a sheering force between the femur and tibia.
      4. If you are straightening but it’s happening too hard and fast you could be hyper-extending your knee because of the violent velocity of your lead knee going from bent to straight – this all depends on your swing – you would need to video tape your swing to see if you’re keeping it too bent or violently hyperextending it.
      5. Regardless of your swing characteristics you should be strengthening your glutes, hamstrings, quadriceps and calf muscles.
      6. Rest your knee until you feel your knee has recovered then return with your “back off a bit” idea as you mentioned above.
      7. Here’s a strengthening exercise that might be right up your alley: http://ignitiongolf.com/lower-body-strength/
      8. Here’s a good one too: http://ignitiongolf.com/squat-to-finish/
      9. Here’s hip internal rotation: http://ignitiongolf.com/windshield-wiper-exercise/
      10. Just to make it an even 10: http://ignitiongolf.com/hip-swivel-exercise/

      Hope a few of these work for you. Keep me updated.
      Jeremy Klinkhamer, PT

  6. Thanks very much Jeremy. I think you are right on with some of the exercises you have suggested. I agree it would be more effective if you were able to see my swing. How can I make that happen? I think over the last few years work has been over the top and as a result workouts have dropped to almost zero so my strength and flexibility has really suffered. Expecting good results on the golf course without any effort put forth in the gym is asking a bit much. Would love to hear more from you about golf fitness programs especially for us seniors over 55 types. Where is your gym? Thanks again for your help!

  7. Hello Jeremy

    After how many days should we expect to feel the impact of these exercises?

  8. October 17, 2017

    RaymondCHASTEL

    I’ve seen these fine lower body exercises quite some time ago(2013!),I did buy
    the REEBOX platform and I unfortunately confess I’ve been lazy on them .Thank you for showing them again ,this will prompt me to do them more regularly . I understand hip strength is a major factor to improve your golf swing .Do these exercises develop them or are there others than these ones to work on ?
    Since following your lessons and those of PAUL WILSON and DAVID BRESLOW ,my golf game has impoved ,I shoot straighter and longer and my consistency is very good (Few poor or bad shots );I owe this to all three of you and it helps to ward off the effects of age ,as I ‘ve turned the 83 year mark this summer .I ‘ll neverbe a golf champion ,butit’s a pleasure to play Well and consistently on a regular basis !

    • I use that Reebok step everyday… I’m glad you got one. These exercises certainly develop hip strength and use a nice full range of motion.

      Also, thanks so much for the kind words and praise. We, as your team, can only hope to send out our best information but it takes you implementing that information to really create positive change. You deserve the credit for that my friend. Well done.

      Jeremy Klinkhamer, PT

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