Introduction
There have been several peer-reviewed articles over the past 20years that have shown grip strength to be a separating factor between high and low-level golfers. Mechanically this makes sense because ultimately the lateral, vertical and rotational forces that we produce from the ground up during the golf swing need to be translated to the grip and shaft of the golf club in an increasing manner during the downswing as we accelerate the club towards impact. The ability to achieve a momentary strong grip pressure at this time will reduce power loss and is limited largely by the golfer’s maximal grip strength. The study we take a look at today goes one step further discovering that increasing grip strength over an 8 week period actually improves ball-striking in high-level golfers. The method they use is an interesting technique quite familiar in specialised strength and conditioning & power lifting circles, but quite foreign to the average punter in the gym.
Article Title
Cummings PM, Waldman HS, Krings BM, Smith JW, and McAllister MJ. ‘Fat grip resistance training improves driving performance in Division I male golfers.’ The Journal of Strength & Conditioning Research Publish Ahead of Print, 2017.
Background
Fat Grip (FG) training is implemented into strength and conditioning programs with the overall goal of increasing grip strength. Previous research assessing the effect of training with increased grip diameters compared to standard Olympic bar diameters has mainly been in acute settings. Therefore, the purpose of this study was to examine to effects FG training compared to normal diameter grip (CON) training during an eight week periodized resistance training (RT) program in Division I male golfers. Subjects (n = 10) were randomly assigned into two groups: the FG group (n = 5, scoring average: 75.4 +/- 2.0) and CON group (n = 5, scoring average: 75.0 +/- 0.5). Both groups participated in eight weeks of RT (3 days per week). The FG group completed every lift and repetition using FG, compared to the CON training group which used normal diameter bars. Pre- and post-training performance variables included swing speed, ball speed, driving distance, driving carry, maximum pullups to failure, right and left hand grip strength, and one-repetition max trap-bar deadlift.
Conclusion
The FG group demonstrated significant increases (p < 0.05) in ball speed, carry, drive distance, and right hand grip strength following eight weeks of RT. In a population, such as low handicap Division I male golfers, FG training may allow for athletes to increase golf specific performance following eight weeks of periodized RT. Strength and conditioning coaches may utilize FG training over the course of a training program with athletes who require adequate grip strength to further elicit training adaptations.
So, the take home message is, there are several good ways to increase grip strength, including lifting heavy weights, hanging off bars, doing pull-ups etc., but including some fat grip training, ie. Adding extra fat grips to the barbell & dumbells, can augment this training with very good effects.