The Stack and Tilt Golf Swing and the IronSolid

Since there is 3 inches of snow on the ground and the tempature is hovering around 20 degrees, being locked up in the house since I am completely tired of cold weather at my age, the only thoughts running through my head are what do I do in this situation to improve my golf game.  More research, more validation.  I started researching the Stack and Tilt golf swing method.  Wow!  there is something very interesting in the funadmental that they measure for an effective golf swing.


From the book Stack and Tilt by Andy Plummer and Mike Bennett:


This information led to a complete re-evaluation of the golf swing during which Mike and Andy threw out every convention and, essentially, started from scratch. They watched video and examined images of good and bad players. They discarded conventional "fundamentals" like the grip or "alignment" in favor of new fundamentals like "striking the ground after the golf ball," something the average player doesn't do with any consistency at all but which the best players do incredibly well.


Could it be that in designing the IronSolid training device (which has a US Design Patent) that what I was doing was developing a device that promoted the Stack and Tilt golf swing without even knowing it?  After all the research and videos I have watched this week, my answer is YES!  OK, here is what is really amazing, the Stack and Tilt authors, PGA teaching professionals Andy Plumer and Mike Bennett, reference Ben Hogan many times and show an amazing series of photos that back up their golf swing observations and teaching philosophy.


Striking the ground after the ball on a consistent basis is what all the top professionals do incredibly well, this is exactly what the IronSolid promotes.

Make note in the above shot video the consistent divot pattern in front of the golf ball as this player works on his iron game using the IronSolid.


The IronSolid training device will have you making solid consistent contact in a few practice sessions. Hit it Solid! www.ironsolid.com

Easy Golf Strength

One of the easiest ways to start building your golf strength is to do loaded carries.  I like using a kettlebell as the tools of the trade in my strength program. This simple but effective "hand held gym" will allow you to build incredible strength in a very short time. A good weight to start with is 16kg (35lbs).

  

RKC Kettlebell from www.dragondoor.com

Suit Case Carry is the first carry that you will perform.  Hold the KB in your right hand you will carry this like you would a suit case.  Walk smoothly and slowly about 25 yards, stay upright, stand tall, brace you core, you should feel a tightening across your entire midsection, crush grip the KB, this will build grip and forearm strength. Once you go the desired distance, switch hands and walk back using the same technique.

Next you will do a Rack Carry, you will hold the KB in the rack position in your right arm, and walk 25 yards, again staying tight through the mid section and tall as you walk smoothly.  Go the desired distance and switch to a left arm rack position and return.

Finally you will do an Overhead Carry, clean and press the KB overhead with your right arm. You will now walk the 25 yards with the KB locked out overhead in your right arm.  Walk tall and smoothly, this will tax your entire core and your shoulder stabilizers, keep your shoulder "packed" in the socket and your elbow locked out.  Go the desired distance and switch to your left arm and repeat.

These three simple carries will do wonders for your golf strength. They will build tremendous core strength and strengthen all of the small stabilizer muscles through out your hip girdle and lower back.  The suitcase, rack and overhead carry will strengthen your shoulder stabilizers and your upper back muscles.  These area's are very important in the golf swing.

If you do nothing else for your golf strength but Kettlebell carries you will improve your golf strength tremendously.  To increase the intensity, either carry for longer distance, or increase the weight.

I prefer increasing the distance initially this builds strength plus endurance. Keep up these carries through out the golf season and you will be glad that you incorporated them into your golf fitness routine.

Another great variation is to do the carries in a figure eight pattern, this will work you mobility, coordination and stabilization tremendously.

Golf Strength

Strength, what does that have to do with golf?  This isn't a weight lifting contest.  The type of strength needed to perform a very coordinated ballistic movement such as a golf swing is overall body strength.  There can be no power leaks.

What is a power leak in a golfer, a good example is a sore or weak shoulder, another example is a weak lower back.  Golfers have to be strong from the ground up, the connection points for a golfer are his feet and his hands.  Feet are connected to the ground and your hands are connected to the golf club.  The strength needed in the legs to make sure you have a very stable base to work from and the strength needed in your grip to make sure you can transmit the power into the golf ball with the golf club are very important.

The engine of the golf swing motion needs to be strong, the engine is from the top of your knees to your armpits.  This is the functional core of the body.

Building a strong core is very easy to do with a few simple exercises using the Russian Kettlebell and some bodyweight movements.  The standard 2 arm kettlebell swing will build tremendous power and ballistic speed.  The standard RKC plank will also strengthen the entire torso and overall body.  Kettlebell carries are a tremendous exercise for golfers, the unilateral carry builds and strengthens all the small muscles that tie together the lower back and the abdomen.

For the more advanced golfer learning how to do a Turkish Get Up with a Kettlebell is the "king" of all movements.   If there is one movement every golfer should strive for it is the TGU.  Much more on this later but for now, getting strong(er) should be every golfers goal.

Building a Better Golf Weapon

Hitting a golf ball is a ballistic event, you are striking the golf ball with a tool and you launch it into the air with a desired distance and direction in mind. The ball is the projectile, the golf club is the firing pin and you are the weapon. Since the projectile is uniform in size and come in different compressions, and the firing pin is different for each shot the only thing that is consistent is the condition of the weapon.  You are only so mobile, stable, balanced and strong.  You can improve your choices in projectiles (golf balls) and firing pins (clubs) but unless you build a better weapon you will eventually be limited in your capability to hit a golf ball.

So let's look at the four components of the weapon, mobility, stability, balance and strength and how we can improve on them. Start there, you are the most adjustable piece of equipment you will ever own.