Warm-up and MobilitySpeed, Power, and Distance All clubs Intermediate ⏱ 3 min 🇫🇷 Video in French

Strength Exercises by Swing Phase

Name: Strength Exercises by Swing Phase
Uploaded: 2022-11-26T12:00:00+00:00
Duration: 3 min 23 s
Description: To gain distance, you have to work at it. Coach Laurène, from the French Golf Federation, suggests four power exercises—one for each phase of the swing—with one simple rule: after each set, pick up the club again to get back into the swing of things.

To gain distance, you have to work at it. Coach Laurène, from the French Golf Federation, suggests four power exercises—one for each phase of the swing—with one simple rule: after each set, pick up the club again to get back into the swing of things.

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French Golf Federation (FFGolf) · his YouTube channelFree lesson selected by Fred P.

To be continued

8 minSame problemCéline Boutier's Warm-up Before a TournamentCéline Boutier · Intermediate 32 minSame problemBrooks Koepka's Warm-Up: His Pre-Shot RoutineBrooks Koepka · Intermediate / Expert 17 minSame problemMin Woo Lee's Warm-Up at the Driving Range, Step by StepMin Woo Lee · Intermediate / Expert

What the lesson shows

Each exercise is designed to swing phase. For the ascent, a resistance band under your feet, hands shoulder-width apart: an explosive squat, then extend and rotate to gain height and width on the backswing; four repetitions, with a variation that involves rotating from the bottom position. For the transition, the goal is to create a delay between the lower and upper body—what she calls the "X factor": you start with the lower body by pulling the resistance band toward the floor four times.

For the’impact, a ball or medicine ball helps you build explosive power and strengthen your abs more and more. For the crossing, a spinning jump onto a small box (height depending on your skill level) gives you a sense of the’extending the left leg, which causes the upper body to rotate: flexion, extension, rotation. After each exercise, pick up the club—or the driver—again to regain the feel for your swing. Stop if you feel pain.

The Exercise, Step by Step

Rise: Place the resistance band under your feet, hands shoulder-width apart; perform an explosive squat, then extend and twist—four times.
Alternative: Go down and turn right away, aiming for width and height.
Transition: Hold the resistance band in your hand, start with your lower body, and pull the band toward the floor four times.
Impact: Using a ball or a medicine ball, throw it with increasing explosiveness.
Cross-step: Stand facing a small box appropriate for your level, bend your knees, extend your leg, and jump while turning your torso.
After each exercise, pick up the club and take a swing to get the feel back.
Stop if you feel any pain.

Key Takeaways

Four exercises, four phases: approach, transition, impact, and follow-through.

During the backswing, aim for height and width.

During the transition, the lower body starts moving before the upper body.

Impact is worked on through explosive movements using a ball.

During the crossover, extending the left leg causes the upper body to turn.

After each exercise, take a swing with the club to carry over the feel.

Mistakes to Avoid

Perform the exercises one after another without picking up the club in between.
Start the transition with your arms instead of your lower body.
Choosing a box that's too high for your level.
Perform the exercises without using explosive force.

Driving Range Mode

Keep it in plain sight, on the rug.

Resistance band: explosive squat followed by a twist, for the ascent
Elastic band pulled toward the floor by the lower body, for the transition
Ball throws, for impact
Spinning jump onto a crate, for the crossing
One swing with the club after each set

Your Questions

What is the purpose of the exercise where you pull the resistance band toward the floor?

Creating a delay between the lower and upper body during the transition: the lower body starts, and the upper body follows. Coach Laurène refers to this as the “X factor.”.

Why restate the financial statements after each fiscal year?

To recapture the feel you’ve been working on in your swing: width in the backswing, initiating the swing from the lower body, explosive power at impact, and extension of the left leg through the follow-through.

What equipment do you need?

An elastic band, a ball or a medicine ball, and a small box—the height of which depends on your skill level. And your club to get back into the swing of things.

Learn More

All “Warm-up and Mobility” videos →Find the lesson that's right for you All “Speed, Power, and Distance” videos →Find the lesson that's right for you Céline Boutier's Warm-up Before a TournamentCéline Boutier starts by calibrating her wedges from 30 to 75 yards, then works up through the bag four or five balls per club, always at a target. Brooks Koepka's Warm-Up: His Pre-Shot RoutineFrom the 56° wedge to one-meter putts, Koepka goes through his warm-up club by club: odd-numbered irons, back and forth to the driver—no technical thoughts. Min Woo Lee's Warm-Up at the Driving Range, Step by StepUse elastic bands to support your left leg and keep your right shoulder raised, then lift the bag three times, using controlled movements without ever overdoing it.

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