Golf as a whole has changed over the last decade. Not only does practicing technique and consistency of every stroke matter, but also putting in the work that allows your body to keep up with the demands. One tool you might be interested in is the KBox, created by Exxentric. This unique training tool utilizes a flywheel to help build strength and power that can not only help reduce the risk of injury but also give you that extra yardage you have longed for.

How does this compare to other training methods?

The flywheel is unique in that it adapts to your own capabilities. Compared to your typical barbells and dumbbells, it uses inertia as its main loading source. This is so important because it allows the athlete to train at infinite variables of resistance. Essentially, how much you are willing to push yourself determines how much resistance you will get. When you generate force in one direction, it pulls you back with that same amount of resistance. Here are three examples of how we at P4G utilize the KBox.

KBox Squat

One way that we utilize it is the traditional squat. One of the pros explained earlier was the ability to have resistance catered to your own abilities. The standard squat allows the muscles to be exposed to constant tension through the concentric (upwards) and eccentric (downwards) phases of the squat. It also provides no sticking point, at which you are stuck and have to either drop the weight or exert yourself, increasing the risk of injury. Therefore, it gives us the best bang for our buck, increasing strength and power while doing it safely.

KBox Lateral Squat

Another way we utilize the KBox is to target imbalances and enhance the qualities of the movements expressed in the golf swing. This movement is the lateral squat. With the same implications as above, we can challenge our athletes in different planes of motion. When performing unilateral or single-leg exercises, we can strengthen each leg individually to help with imbalances placed on our bodies through the sport and our daily lives. By lowering the strength difference between individual limbs, athletes can create more power and translate it to their golf swing. Of course, we can’t emphasize the need to be strong and able to generate force in the lateral direction seen during the downswing.

KBox Overcoming Isometric + Vertical Jump

Our last method, and one of the more mentally demanding exercises, is overcoming isometrics. When it comes to output and force generation, nothing can give us maximal force production. If you want one exercise that can fire up the brain before you perform your other exercises, this will be it.

By overcoming isometrics, we can fire up the nervous system and recruit all the motor units to activate all the muscle fibers we are targeting, generally the lower half, allowing the most force to be produced. We pair this up with a vertical jump because we want to utilize everything we just activated and translate it into a movement. We picked the vertical jump because it has the highest correlation to club head speed, and the best part about this is that it causes the least amount of muscle damage while feeling like we just pushed ourselves to the max.