Finn Burkholder: DMP Fitness Client and Mississippi State University Commit
Image by: Chris Basa
Sand traps can be a golfer's worst nightmare. But with the right combination of technique and power, you can escape bunkers with confidence and get back on track to a lower score.
Why Power Matters in Bunkers:
Unlike shots from the fairway, bunker shots require you to hit the sand before the ball. This demands a forceful swing that can generate enough energy to lift both the sand and the ball out of the bunker. Explosive power, particularly in your hips and core, is essential for executing this effectively.
Exercises to Boost Your Bunker Game:
Kettlebell Swings: This dynamic exercise is a powerhouse for developing hip extension and core strength. The explosive movement mimics the power needed to drive through the sand.
Medicine Ball Side Throws: Improve rotational power with medicine ball side throws. This exercise targets your obliques and core, essential for generating force in your swing.
Box Jumps: Increase lower body explosiveness with box jumps. This plyometric exercise builds the leg power needed to generate force from the ground up.
Plyometric Push-ups: Don't forget about upper body power! Plyometric push-ups enhance explosiveness in your chest and shoulders, contributing to a faster swing speed.
Putting It All Together:
Incorporate these exercises into your golf-specific strength training program 2-3 times per week. Focus on explosive movements and proper technique to maximize power development.
The Science of Explosive Power:
A study in the Journal of Strength and Conditioning Research demonstrated the link between explosive training and improved bunker performance. Golfers who incorporated plyometric exercises into their training showed significant improvements in clubhead speed and sand shot distance.
Don't let bunkers intimidate you. With a focus on power development and proper technique, you can master those tricky sand shots and escape with confidence.