The Key To Power in the Golf Swing
Generating power is the cornerstone of a successful golf swing. Increased power translates to higher clubhead speed, which leads to greater ball speed and more distance off the tee. In today’s game, elite-level pros are prioritizing distance like never before, recognizing its critical role in lowering scores. Data consistently shows that gaining distance can be one of the most effective ways to reduce strokes. But how do we make this a reality? It all begins with mastering the kinematic sequence, then applying higher forces through the kinetic sequence.
In the past, I have talked about the kinematic sequence at length. Here is a quick video highlighting what the kinematic sequence is and why it’s important…
But what about the kinetic sequence?
The kinetic sequence is like the kinematic sequence, but now we are looking at the FORCES that create and drive the kinematic sequence. By taking a closer look at the forces and how we create these forces, we can unlock insight into creating power in the golf swing and begin assessing and addressing shortcomings in our ability to create these forces.
The kinetic sequence is broken up into 5 movements.
1. Weight shift
2. Tilt
3. Twist
4. Bend
5. Jump
Let’s look at these in more detail…
1. The weight shift
The first key of the kinetic sequence in the golf swing is the lateral force we create or the weight shift. We want to start this forward (towards the target) weight shift at about the time we begin our downswing. More specifically, the best players in the world begin shifting their weight before they finish the backwards rotation of the backswing. These opposing forces help create a little extra stretch or “lag” that will be leveraged to create quick explosive forces. Check out this quick video on lag to learn more on this…
2. The tilt
As we begin the downswing, we add a slight side tilt away from the target. This frontal plane or side to side tilt motion has not only a power producing effect (torque) but a club planning component to it as well, helping to get the club a bit shallower than it could otherwise be.
3. The twist
At this point, we can begin leveraging a twist to create forces and speed. This twisting torque starts at the feet with the front foot pushing away and the back foot pushing behind you to create a twisting moment at the pelvis. This rotates the pelvis towards the target without extending the back and hips towards the ball (if done correctly).
4. The bend
This is a slight move through the downswing of bending at the back. Think of bending and slight rounding of the spine. The though is this bending move here helps elite golfers maintain their posture and angles as they create force in the swing.
5. The jump
The last major force producing move in the golf swing is the jump. Not actually a jump, but a rapid extension of the lower extremity. This push and straightening of the knees vertically is the last transfer of force to eventually get to the club.
Can you create an efficient kinetic sequence?
The question here is can you create these isolated forces efficiently and without compensation. This means we need availability to the required range of motion AND the stability at key joints to move these key regions without bringing along the surrounding regions. A great place to start to understand this a little better are these three tests from TPI’s (Titleist Performance Institute) physical screen.
Test 1: The pelvic rotation test
This tests for your ability to rotate the pelvis (mobility) without the trunk coming along for the ride (stability).
If you do well on this test, then we are ready to start improving on your force development for this movement. Try the drill below…
Test 2: Torso rotation test
This is another useful test to continue to assess the ability to separate the trunk from the pelvis, but now we are assessing trunk rotation on pelvic stability.
If we do okay on this test, let’s start building on strength and speed in trunk rotation while improving pelvic stability with this drill here…
Test 3: shoulder 90/90 test
This test is useful for understanding your ability to reach a full backswing position and separate our shoulder (arm) from our torso as we initiate the downswing.
If we do a good job with this test and get better than 90 degrees of rotation in both positions, then we can begin working on improving strength and speed at this region. Try the drill below…
Conclusion:
The kinetic sequence highlights the forces driving the kinematic sequence, the cornerstone of an efficient golf swing. To maximize force transfer, we must first establish a well-coordinated kinematic sequence, which relies on both mobility and strength. Once this foundation is set, we can enhance our maximal force output through dynamic, high-intensity drills designed to optimize these movement patterns. By combining these elements, golfers can achieve a more powerful and efficient swing.
-Dr. Nick DC, MS, TPI, CSCS
If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
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