Improving power and strength
Golf performance coach for Stephen Ames helps golfers find their maximum kinetic link
The triangle: This exercise improves core lower body stability, shoulder and chest flexibility, and hip flexibility. —photo courtesy of Rob Connelly
A great fitness program for golf must address rotational core stability and speed, lower body stability, flexibility and kinetic sequencing (the ability to transfer power from the ground to the hands). The exercises below will help you create a more consistent swing and power. h3. The triangle: To do the movement, use a light dumbbell. Stand with hips square, shoulder width apart. Turn your feet 45 degrees to your right. Holding the dumbbell in your left hand, extend your left arm over your head and lock the elbow. Shift body weight onto your left hip. Rest the back of your right hand along the inside of your right thigh. Slowly slide your right hand toward your ankle. The left knee stays locked; the right knee is slightly bent. Keep two-thirds of your weight on your left hip. Go down as far as you comfortably can. Pause at the bottom, brace your abs and pull yourself back up using your left oblique muscles. Perform six reps and switch sides. h3. Good morning: 
Start by standing upright and holding a light dumbbell in both hands. Your knees are slightly bent, feet are hip width apart. Keeping your chest open, slowly fold through your hips by pushing your tailbone back. Keep your back neutral (avoid bending through the lower spine). At the bottom of the movement, squeeze the back of your legs and butt muscles to bring you back to the starting position. h3. Hip shoulder turn: 
Start by standing in your golf posture. Push your feet into the ground and brace your abdominal muscles. Keeping your hips square (don’t let them turn), rotate into your backswing using your core muscles (not your shoulders!). Return to address, again using your core muscles. h3. Impact bag drill: 
Use an impact bag (pillows or cushions in a garbage bag will work). Stand with the impact bag four inches inside your left foot (or your right foot if you are a left-handed golfer). Rotate into half of your normal backswing, starting the turn with your abs, not your hands. Release the club into the bag by keeping the lower body still and starting the downswing with the ab muscles. Allow the club to release into the bag—do not swing through the bag. Imagine you are snapping the club head into the bag like you would a towel. Do three sets of 10 of each exercise. Rotate into your backswing, using your abs. Only go into one-quarter of your backswing: your hands are just above your waistline/belt. Keeping your lower body still, snap the club into the bag, using 40 per cent speed. Focus on your core being solid and the acceleration/deceleration of shoulders and arms, allowing the club to release into the impact bag. Increase speed to 60 per cent with second set. Perform two sets of 10.