The Force in Golf: How Strength and Mobility Power Your Swing
- Dr. David Didlake, DPT
- May 4, 2024
- 4 min read
Updated: Mar 7
May the Force Be With Your Golf Swing
Happy May 4th to my fellow Star Wars and golf fanatics! The force is truly strong when these two passions collide.
By combining Star Wars and golf, we've created a powerful approach to understanding performance. Imagine Darth Vader on a par 5 - would he score anything but a hole in one with the force at his command? While we mere mortals can't use supernatural powers, we can harness our body's natural force production for better golf performance.
And for those who understand golf etiquette, on those occasions when a wayward ball heads off course, good protocol dictates we yell "Fore!" This brings me to an intriguing connection - perhaps "fore" and "force" are more related than we think.
Let me explain...
Force Defined: Beyond the Jedi Training Manual
While "the Force" in Star Wars can move objects through space, we exert force daily in a very non-Jedi way, especially in golf.
Force is defined as "physical strength exerted upon an object" (Oxford English Dictionary). While we'll explore this concept thoroughly below, I recommend reading my complementary article on mobility for golf here. The two concepts work hand in glove.
Don't discount the need for mobility in generating force (not that I'm trying to exert my influence - "these aren't the droids you're looking for"). Without proper mobility, your force production and ultimately your power output will be significantly limited.
The Mathematics of Golf Power
The relationship between force, mobility, and power can be expressed in this simple formula:
Power = (Force × Distance)/Time
Notice how increasing either the distance or the force applied increases the numerator, resulting in higher power output. To drive the ball farther, you must generate substantial force over an appropriate distance and apply it quickly!
Force (Strength) Application in Your Golf Swing
Think of your muscles as rubber bands. The more you pre-stretch a rubber band before release, the greater the power output and distance it will travel. However, if you can't stretch the band sufficiently because it's too taut (like tight muscles limiting mobility) or because you lack strength, your power output diminishes significantly.
"It's important to have both sufficient strength and length for optimal power output!"
Measuring Your Force Production
In my clinic, we test force production through assessments of arm strength, grip strength, leg strength, and core strength as they relate to the golf swing. This is the definitive way to identify your strength deficits.
Strength limitations typically manifest in your swing mechanics, often appearing as "injury-inducing mechanics." These deficits place you at risk for injuries and can result in more "fore bombs" than desired!
For example, if a client shows signs of casting and struggles to execute a proper draw shot, I would test their grip strength. Poor grip strength frequently leads to poor clubface control!
Practical Exercise: The Jedi Grip Strengthener
One of my favorite exercises for improving grip strength is the upside-down kettlebell hold:
Hold a light kettlebell at your side with a normal grip
Position the handle firmly in the "gutter" of your hand
Swing the weight so your forearm reaches a vertical position
Maintain neutral wrist position with the bell upside down
Hold for 10-30 seconds initially
Keep the bell below head level until good grip strength is established
As grip strength improves, progressions and variations can be introduced. And no, these variations don't include Vader's death grip!
The Value of Professional Assessment
"In my experience, there's no such thing as luck." - Obi-Wan Kenobi
While you could attempt to increase grip, arm, leg, and core strength independently, specific movement patterns are critical for successful ball striking. Understanding how to test for these patterns and interpret results provides invaluable insights for golfers of all genders.
A comprehensive strength assessment reveals exactly where you stand and where you should be as a golfer. After analyzing your results, we provide targeted recommendations to elevate your game, ensuring you don't waste time on unnecessary exercises while neglecting what you truly need.
Summary: Unlocking Your Golf Potential
Force, power, and distance are interconnected. To improve distance, control, and shot variety, optimal force production in your hands, shoulders, core, and legs is essential.
To maximize your force production:
Increase force production through strength training
Increase the distance your force travels through mobility training
Decrease time to perform the swing through speed and/or power training
While I recommend addressing all three areas, improving mobility should be your first priority!
Golf professionals can teach you to play within your physical limitations, but you'll perform sub-optimally if these limitations could be improved with proper medical guidance. By collaborating with both golf and medical professionals, you'll be perfectly positioned to elevate your game!
Until next time, may the force be with you.
If you have questions about exercises suited for your needs or want to schedule a comprehensive golf assessment, we're here to help!
Here's to your health, and your golf game!
Dr. David Didlake, DPT
PT, Cert. SMT/DN, CSCS, Cert. TPI Medical Level 3, Dip. Osteopractic, FAAOMPT
Owner, Integrative Therapeutics "Home of the Saint Louis Golf Doc"
Follow me @theintegrativeclinic @thestlgolfdoc
Related Articles
Golf Mobility Exercises: The Foundation of a Powerful Swing. by Dr. David Didlake, DPT
Power Optimization: The Science of Maximizing Your Golf Driving Distance. by Dr. David Didlake, DPT
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5 Common Golf Swing Mechanics That Cause Injury (And How To Fix Them). by Dr. David Didlake, DPT
Unlocking Your Golf Potential: The Science of Effective Practice. by Dr. David Didlake, DPT
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References
For those interested in the definition of force, we've included a key citation:
“Force, N. (1).” Oxford English Dictionary, Oxford UP, March 2024, https://doi.org/10.1093/OED/1772730755.
This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before beginning any new treatment.
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