fitness, golf, golf instruction, Kyiv, sports, Ukraine

Get Ready For Power

“If you add speed to crap, it’s still crap” ~Anonymous

We know you’re ready to swing faster. It’s perfectly natural. Nearly every televised golf shot these days features launch monitor data on club and ball speed. You see club head speeds in the 120’s and you say, “I want that. I need to do some power training.”

That’s true – power training will help you get faster club head and ball speed, but your’e probably not ready for it. You’ve got to prepare the body for real power training. It takes time, a few months anyway. Let’s take a look at how to do it properly.

This article is part of our Going Full Dechambeau series. For more on what it means to Go Full Dechambeau click here. Briefly – it means getting longer, stronger and faster by three methods:

1. Power Training

2. Swing Technique

3. Club Fitting

So let’s talk about power training. First we should define our terms.

Power = Force x Velocity.

Another way to say that is to say that power is a mix of strength and speed. Golfers of all ages and abilities can benefit from power training, but if you try to get fast before you get strong, the only you’re gonna do is hurt yourself. So, how do I prepare myself?

Great question, glad you asked. The most efficient way to train an athlete is called, periodization. This means you train a certain way for a month or two, and then you change it up to keep the body adapting. If we look at a measurement of training time, say anywhere from 4 – 8 weeks – we’ll call that a cycle. When training athletes for power, the most effective method is a 3 Cycle System. It looks like this:

  • Cycle 1 – Basic Strength
  • Cycle 2 – Balance / Core training
  • Cycle 3 – Power / Sport Specific

So, a cycle can last anywhere from 4 – 8 weeks. So, if you have a 3-4 month offseason in the winter, you can set it up so that you finish Cycle 3 right as your season begins. That way, you’re as powerful as possible going into your season. Once the season begins, then you just need to maintain, which takes a lot less effort. We will follow up with an article on in season power maintenance.

So, what do we do in these cycles? Let’s take a closer look

Cycle 1.

Basic strength and mass exercises. 75% of max. 3 x 8-12 repetitions.

The Big 5

  1. Squat
  2. Hip Hinge
  3. Chop
  4. Push
  5. Pull

For more information on the Big 5 golf power moves, click here.

Cycle 2.

We take the same Big 5 movements from Cycle 1, but we take away stability, which strengthens the core and improves balance. Examples could include a squat on one leg, or doing pushups on a fitness ball. Pushing and pulling can be combined, with arms moving in opposite directions and the core working hard to stabilize the body. Our site is full of Cycle 2 exercises.

Cycle 3.

Power training, at last! Finally, we get to throw heavy medicine balls, swing kettle bells and jump onto boxes. Yes, Cycle 3 is the fun part, and we promise to give you a very special article very soon on ideas for Cycle 3. But if you don’t start in Cycle 1, you’re just adding speed to crap.

A special note. Make sure you practice swinging both right and left handed. This will balance out the body and make you faster in both directions!

To book a golf or golf fitness lesson:

+38 (096) 817-9145

golf, golf instruction, Kyiv, sports, Ukraine, Uncategorized

Finesse Wedges

It’s important to realize that in golf there are two swings – a power swing for big shots and another swing for performance inside thirty yards.  This swing technique we will call a finesse wedge.  With a finesse wedge we create a high soft shot with more backspin that stops quickly on the green. A finesse wedge is not only different from your full swing, but it is almost exactly opposite when it comes to sequencing. So it’s critical to practice them both.  Let’s get into the fundamentals of the finesse wedge.

Screen Shot 2019-07-15 at 10.56.25 PM
Seve Ballesteros shows off his finesse wedge setup

Start with the setup. The feet should be close together, with the front toe facing slightly out and left of the target. This allows us to stay balanced as we turn toward the target and release the club.  Next we need to establish the low point of the swing in front of the ball. This is done by slightly rotating the chest toward the target in setup.   

Take a very light grip with the trail hand slightly on top of the club and a soft fold in the elbows and the left wrist slightly cupped.  There should be just enough hip hinge for the arms to dangle straight down from the shoulders. Lastly, we want to stack the shoulders and hips so there is no lateral bend  away from the target like there would be in a power swing.

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Phil Mickelson demonstrates the “toe up” backswing

Keep the body rotation minimal, the backswing is done softly and mostly arms and hands. Do not take the club inside the target line, keep it on plane with the toe up In the power swing, the lower body and especially the hips are responsible for generating power. In the finesse wedge shot, their job is to create stability.

The downswing should be tension free as you let gravity pull the club down to impact position.  The shaft of the club should be close to vertical at impact as we do not want the forward shaft lean of the power swing.  The release will happen naturally if you relax and rotate your chest toward the target.  Your finish position will have your elbows slightly bent and the club in front of the chest.  The club face should point straight up to the sky.

Screen Shot 2019-07-15 at 10.05.56 PM
Fred Couples – elbows bent, left wrist cupped, club face pointing to sky

The sequencing of the finesse wedge is the exact opposite of the power swing.  With the power swing, the hips initiate the downswing and the shoulders, arms, hands and club head follow.  This sequence will not help your chipping. During the downswing of the finesse wedge, the  the club head moves first and everything else follows in reverse order, with the hips last to join in.

Screen Shot 2019-07-15 at 10.03.58 PM
Paul Lawrie releases toward the target

As you finish the shot, your momentum will pull your head and body slightly toward the target. Let it happen, and do not try to keep your head still after impact.  Allowing your head to flow toward the target helps to ensure that the low point of your swing is in front of the ball.

Confused? Don’t be. Let’s review our Top 5 Key Points.


1. Setup with feet close together and slightly open to the target

2. Backswing on plane with toe up

3. Release the club with soft elbows and club face pointing to the sky

4. Use optimal sequence for finesse

5.  Gently allow your energy to flow to the pin

Or just watch Anna on the video and do what she does!


golf, golf instruction, Kyiv, sports, Ukraine

Early Extension Fix (Swing flaw #2)

Most golfers know that to hit the ball with any power, you’ve got to use your hips. I knew about this for years, and I tried to use my hips in my swing but somehow I never got it right. Even worse, I couldn’t figure out what I was doing wrong. It was at the Titleist Performance Institute, at a seminar on golf biomechanics that I finally saw the light.

I had been trying to rotate my hips toward the target, but in the process I always lost my posture and ended up standing up straight at impact. What I didn’t understand for ages, but could see clearly on video, is that your spine angle at impact should mirror the angle at address. When it doesn’t, and the hips move forward during the downswing, this is called Early Extension.

Early Extension

Once I understood the necessity of maintaining posture throughout the swing everything changed for me.  Right away I began to get a lot more consistent.  I wish I had understood it years ago, but it just wasn’t really emphasized in the instruction that I was getting.

When you early extend, there’s no room for your hands to move through the hitting area. Your hips are in the way and you’ve got to make crazy adjustments to get the club on the ball. This results in thin, topped or bladed shots and in general, really horrible contact.  It is impossible to hit with any power with early extension.

So how do you fix it? As Anna and I demonstrate in the video above, a great fix is the Butt on the Wall drill.  Focus on maintaining your spine angle at all times, and keeping contact between your butt and the wall. 

good posture at address

Get in your 5 Iron stance and cross your arms in front of your chest.  Then back up to a wall so your butt barely touches it.  It doesn’t have to be a wall, just something stable that’s at least hip height. It could be your golf cart, a tree, a sign, or as we did in our video in Spain, you can even use a little trash bin.  Keep your spine angle and rotate your shoulders and hips, and maintain contact between your butt and the wall!

Once you get the feel for the wall drill, try hitting some balls on the range with the same feeling.  Have a friend video you from down the line and watch to see if you maintain your address posture throughout the swing. As you get better and better with the movement, you’ll begin to feel yourself sink into your right hip on your backswing, and into your left hip on your follow through. The result is more power and consistency.  Watch the video, and try it yourself!


golf, golf instruction, Kyiv, Ukraine

Top Ten Swing Flaws

Here are the Top Ten  swing flaws that weaken your golf game and/or cause injury.  This post is designed to help you recognize your swing flaws, because knowing what you’re doing wrong is the first step to getting better. Don’t worry, we will show you how to fix them all in upcoming posts.

Chicken Wing

10. Chicken Wing

Chicken wing happens whe then the left elbow and wrist break down at impact, making your left arm look like everyone’s favorite beer snack. The chicken wing results in inconsistent contact, and lack of power.

Куряче крило Куряче крило відбувається тоді, коли лікоть і ліва рука згинаються під кутом, роблячи ліву руку схожою на улюблену пивну закуску )). Куряче крило призводить до суперечливих контактів і відсутності сили.

60010995_458338614567210_4281792857481674752_n (1)
C- Posture

9. C- Posture

C- Posture involves a rounding of the upper spine at address. It limits spinal rotation and can cause back injury

C- Поза включає округлення верхнього відділу хребта при початковій позиції. Це обмежує обертання хребта яке може викликати травму спини


S – Posture

8.  S- Posture

S- Posture involves a large curve in the lower back, due to the tilting of the pelvis at address position. It limits spinal rotation and leads to other flaws and injuries.

S- поза включає велику криву в нижній частині спини, через нахил тазу при початковій позиції. Він обмежує обертання хребта і призводить до інших вад і травм.




7. Casting

Casting involves throwing the club head back and away from the target at the beginning of the downswing. Casting can lead to other flaws like scooping and chicken winging, and results in weak and inconsistent shots.

Кастинг виникає коли клюшка відкидається назад  від цілі на початку закінчення замаху. Також кастинг може призвести до інших недоліків, таких як черпання і крило курки та призводить до слабких і непослідовних ударів.


6. Scooping

Casting usually leads to scooping, in which the club strikes the ball ahead of the hands. It can also happen when the player tries to help the ball into the air instead of hitting down and through the ball. It adds loft to the club, leading to high, weak shots and inconsistent contact.


Кастинг зазвичай призводить до черпання, в випадку коли клюшка ударяє м’яч попереду рук. Це також може статися, коли гравець намагається допомогти м’ячу в повітря, замість не потрапляння удару вниз і через м’яч. Це додає градус клюшці, що призводить до високих, слабких ударів та непослідовних контактів.


5.  Swaying

When the right hip moves away from the target and gets behind the right foot, this is known as swaying. This takes the body off balance, far from it’s center of gravity and is almost always accompanied by reverse spine angle


Коли праве стегно відходить від мішені і потрапляє за праву ногу, це відоме як коливання. Це призводить до не  рівноваги, далеко від центру ваги і майже завжди супроводжується зворотним кутом хребта


Reverse Spine Angle

4. Reverse Spine Angle

Goes with the sway, involves the spine angle leaning back toward the target instead of coiling behind the ball. This is a major cause of low back injuries.

Кут зворотного хребта

Йде з коливанням, включає кут хребта, нахиляючись назад до мішені, а не повертаючись до м’яча. Це є основною причиною травм у попереку.


Flat Shoulder Plane

3. Flat Shoulder Plane

This often goes with a loss of posture, when the player stands straight up during the backswing and rotates the shoulders in a flat plane, resulting in an Over the Top transition.

Це часто відбувається з втратою постави, коли гравець стоїть прямо під час зворотного руху і обертає плечі в плоскій площині, в результаті чого переходить верх.



2. Early Extension

Early Extension

When the player is in good posture at the top of the backswing, but then stands straight up in the downswing, this is early extension. In this position, the hands cannot go where they need to be to hit the ball properly because the hips are in the way, blocking them. This results in thin shots, topping the ball, and inconsistent contact.

Коли гравець знаходиться в хорошій позі у верхній частині backswing, але потім стоїть прямо в downswing, це ранні розширення. У цьому положенні руки не можуть йти туди, де вони повинні бути, щоб правильно вдарити м’яч, тому що стегна в дорозі, блокують їх. Це призводить до thin ударів, перевищення м’яча і непослідовного контакту.


Over the Top

1.Over the Top

At last, the number one swing flaw, seen on every driving range and fairway around the world… When the player throws the hands forward and away from the body at the beginning of the downswing, instead of down and inside of the swing plane, this is Over the Top. This produces a swing that comes across the ball outside to in…This movement will produce one of two shots, a pull hook, or most often, THE SLICE! 

Нарешті, дефект номер один, що бачиться на кожному range полі та fairway по всьому світу … Коли гравець кидає руки вперед і далеко від тіла на початку замаху, а не вниз і всередину  коливання. Це створює rоливання, які потрапляють на м’яч назовні, щоб … Цей рух призводить до одного з двох ударів, гачок для підтягування, або найчастіше, THE SLICE!

COMING SOON: How to fix all these flaws!!!! 





fitness, golf, las vegas, sports

How to Generate Power?

This question has dogged me since my youth. My little brother seemed to figure it out, and he was longer than any of us. He couldn’t explain it to me in a way that I understood, though. Nor could any of my other friends who were low handicappers. I couldn’t get much out of the golf magazines I read either.  So I played round after round of golf with the same results: high weak fades that were fairly consistent. My short game became my focus, but I always knew there was something about the game that I was missing.

So now, I finally understand it, I’m hitting it farther than I ever have before, and my clients are getting it too! I will do my best to articulate in the simplest way possible. 

Power in the golf swing is created by sequencing. That is to say, a sequence of movements resulting in a powerful shot. This sequence begins with the lower body, continues into the upper torso and finally moves into the hands and the club face. This act of sequencing is the key component to creating lag. If you can improve your sequencing and create lag, you will improve your power. No matter if you are a junior, senior, mens or ladies golfer. 

The Sequence, beginning from the top of the backswing:

  1. low body/ hips 
  2. Upper torso/ arms
  3. hands / clubface 


Sounds easy, right? Get the low body going, then the upper body, and finally the hands and at last the club face.  Now try doing it. It’s not so easy, at least it never has been for me or my clients. Why? Because we tend to move our upper and lower body simultaneously.  So how do we fix it? We must first learn to move our hips and shoulders separately. 

How do we do that?

Practice exercises where the shoulders are stable and the hips are rotating.  Then  practice moves where the hips are stabilized and the shoulders turn. Once you’ve learned to turn your hips and shoulders independently,  it’s time to move on to sequencing drills. 

So, instead of jumping right into sequencing – here’s your first movement on your quest for prodigious power.  This move is called side step up with medicine ball. As Anna demonstrates, the movement mimics a slight lateral weight shift onto the lead leg combined with a pelvic rotation toward the target. At the same time, the shoulders are stabilized and held back by the medicine ball position. Practice this move on both legs and you’re half way there! Combine with last week’s single leg push pull, and you have got hips and shoulders that turn independently. 

Here’s the new video, as well as a repost of last week’s move. Next week: Dynamic Sequencing Drills! 


Side Step Up w Medicine Ball (internal hip rotation)
Use a step slightly under knee height.



1 Leg Push / Pull (torso rotation)

use with 2 cables or cable & DB