Want to increase how far you hit the golf ball reliably and more consistent? In this guide, I will share with you 15 power exercises you can add into your workout routine in order to increase golf swing speed more!
I’ve learned that a powerful swing isn’t just about brute strength – it’s an art form.
Did you know that the average PGA Tour drive speed is a whopping 114 mph? You can significantly boost your swing speed with the right exercises and techniques, too. In fact, studies show that a 1 mph increase in club head speed can add up to 2.5 yards to your drive!
If you have a favorite exercise you use to swing faster, comment and let me know below!
Understanding Golf Swing Mechanics and Speed
As a golfer always looking to up my game, I’ve learned that mastering swing mechanics is key to boosting your swing speed.
Trust me, it’s not just about swinging harder!
The real magic happens when you nail the perfect combo of grip, stance, backswing, downswing, and follow-through.
I’ve found that creating a wide arc in my backswing is crucial for generating power. When I initiate my downswing, I feel the energy surging from my legs, through my core, and into my arms and club.
Here’s the cool part: faster swing speed equals greater distance. But, technique matters just as much as speed. Without proper form, you’re just swinging in the wind.
In my experience, these muscle groups are the real MVPs of a powerful swing:
Legs: They’re your power source and stability central
Core: The rotation station that transfers energy like a boss
Arms and hands: Your precision tools for perfect impact
Focus on building strength and flexibility in these areas. Combine that with solid technique, and you’ll be crushing drives in no time!
Warm-Up Exercises for Safe Speed Training
Skipping your warm-up is a rookie mistake you shouldn’t make. Before you think about swinging for the fences, always kick things off with some dynamic stretches. These stretches are like giving your body a gentle wake-up call.
Here’s my go-to warm-up routine:
Arm circles: I start small and gradually increase the size. This simple move gets the blood flowing.
Torso twists: This movement is great for loosening up the core.
Leg swings: Hold onto a golf club for balance and swing each leg back and forth to gain hip mobility.
Hip rotations: Pretend you are using a hula hoop. It looks silly, but it works wonders!
After that, I move on to activation exercises. These warm-ups target the muscles I’ll be using in my swing:
Shoulder work: I use resistance bands to wake up those rotator cuffs.
Lower body love: A few bodyweight squats or lunges get my legs ready for action.
Core engagement: I mix it up between planks and Russian twists. A strong core gives you a strong swing!
Trust me, this warm-up routine is a game-changer. Not only does it help prevent those nasty strains and sprains, but it also sets me up for a killer training session.
Remember, a few minutes of prep can save you weeks of recovery!
Core Strengthening Exercises for Golf Swing Speed
Planks with Rotation
Start in a forearm plank position with your legs straight back.
Rotate your torso, reaching one hand towards the ceiling.
Return to the starting position and alternate sides.
Perform 10-12 reps on each side.
Cable Woodchoppers
Set a cable machine to chest height.
Stand sideways to the machine, grasping the handle with both hands.
Rotate your torso, pulling the cable diagonally down across your body.
Slowly return to the starting position.
Complete 12-15 reps on each side.
Russian Twists
Sit on the floor with your knees bent and feet slightly off the ground.
Lean back slightly, keeping your back straight.
Hold a weight or medicine ball at chest level.
Rotate your torso from side to side, touching the weight to the ground on each side.
Perform 20-30 total rotations.
Core strength is vital in generating and transferring power during the golf swing. A strong core is a stable foundation, allowing for more efficient rotation and energy transfer from the lower body to the arms and club.
Building core strength results in higher club head speed at impact. Additionally, a strong core helps maintain proper posture throughout the swing, leading to a more consistent and powerful ball strike.
Lower Body Power Exercises for Golf
Is some of these exercises are new for you, make sure to start with good form and lighter weights. You don’t want an injury to derail your golf season.
Squat Jumps
Start in a standing position with your feet shoulder-width apart.
Lower into a squat position, keeping your chest and weight in your heels.
Explosively jump straight up, extending your hips, knees, and ankles.
Land softly and immediately lower back into the squat position.
Perform three sets of 8-10 repetitions.
Want to make things harder? Buy this box jump box and make your squat jumps even harder!
Lunges with Rotation
Begin in a standing position.
Step forward into a lunge, lowering your back knee towards the ground.
As you lunge, rotate your torso towards the front leg.
Push off the front foot to return to the starting position.
Alternate legs with each rep, performing 10-12 lunges per leg.
Complete 2-3 sets.
Box Jumps
Stand facing a sturdy box or platform (start with a lower height and progress as you improve).
Begin in a quarter squat position.
Swing your arms back, then explosively jump onto the box, landing softly with both feet.
Step back down carefully and reset for the next rep.
Perform three sets of 6-8 jumps.
Building lower body strength is crucial in generating club head speed in golf. The power generated from the ground up through the legs helps result in a faster swing.
Strong, explosive leg muscles allow golfers to push against the ground more forcefully during the downswing, creating a faster rotational force that transfers through the hips, torso, and arms to the club.
Upper Body Strength Exercises for Golf Swing Speed
If you have access to more equipment, these upper body exercises are awesome to try.
Resistance Band Chest Press with Rotation
Secure a resistance band at chest height to a stable anchor point.
Stand sideways to the anchor, holding the band with both hands at chest level.
Step away to create tension in the band.
Press the band forward, extending your arms.
As you press, rotate your torso away from the anchor point.
Slowly return to the starting position.
Perform three sets of 10-12 reps on each side.
Lat Pulldowns
Sit at a lat pulldown machine with a wide grip on the bar.
Start with your arms fully extended overhead.
Pull the bar down to your upper chest, focusing on using your back muscles.
Slowly return the bar to the starting position with control.
Maintain a slight arch in your lower back throughout the movement.
Complete three sets of 10-12 repetitions.
Seated Cable Rows
Sit at a cable row machine with your feet secured on the platform.
Grasp the handle with both hands and your arms extended.
Keep your back straight and chest up.
Pull the handle towards your lower ribs, squeezing your shoulder blades together.
Slowly extend your arms back to the starting position.
Perform three sets of 10-12 reps.
Upper body strength significantly impacts golf swing speed by enhancing the golfer’s ability to control and accelerate the golf club through the hitting zone.
Strong chest, back, and arm muscles allow for a more powerful rotation and extension during the swing while providing the stability needed to maintain proper form at high speeds. This will help you swing fast and maximize the distance on each shot.
Plyometric Exercises to Boost Golf Swing Speed Power
Medicine Ball Slams
Stand with your feet shoulder-width apart, holding a medicine ball overhead.
Quickly bend at the hips and knees while forcefully throwing the ball to the ground.
Catch the ball on the rebound or pick it up quickly.
Immediately return to the starting position and repeat.
Perform three sets of 8-10 repetitions.
Clap Push-Ups
Start in a standard push-up position with hands slightly wider than shoulder-width apart.
Lower your body towards the ground.
Explosively push up with enough force for your hands to leave the ground.
Clap your hands together while in the air
Land with soft elbows and immediately lower into the next rep.
Begin with three sets of 5-8 reps, increasing as you build strength and power.
Explosive Step-Ups
Stand facing a sturdy box or platform (height should be challenging but manageable).
Place one foot on top of the box.
Explosively drive through the elevated foot, bringing your other foot onto the box.
As you step up, bring the knee of your trailing leg up towards your chest.
Step back down and repeat, alternating legs.
Perform three sets of 8-10 reps per leg.
Plyometric exercises are highly beneficial for golf power development. They focus on explosive movements that train the stretch-shortening cycle of muscles.
This type of training enhances the body’s ability to generate force quickly, which is crucial in improving swing speed, where power must be produced in a fraction of a second.
Rotational Exercises for Increased Golf Swing Speed
Medicine Ball Wall Throws
Stand sideways to a wall, about 3-4 feet away.
Hold a medicine ball at chest height with both hands.
Rotate your torso away from the wall, loading your back hip.
Explosively rotate towards the wall, throwing the ball forcefully.
Catch the rebounding ball and immediately repeat.
Perform three sets of 8-10 throws on each side.
Resistance Band Rotations
Secure a resistance band at waist height to a stable anchor point.
Stand sideways to the anchor, holding the band with both hands at your midsection.
Step away to create tension in the band.
Keeping your arms extended, rotate your torso away from the anchor.
Control the return to the starting position.
Complete three sets of 12-15 reps on each side.
Cable Rotational Pulls
Set a cable machine to chest height.
Stand perpendicular to the machine, grasping the handle with both hands.
Step away to create tension, with your arms extended.
Rotate your torso away from the machine, pulling the cable across your body.
Slowly return to the starting position, maintaining control.
Perform three sets of 10-12 reps on each side.
If you don’t have a cable machine, wrap these resistance bands around any pole you have in your house or backyard!
Rotational strength and flexibility play important roles in golf, as the golf swing is essentially a rotational movement. Strong rotational muscles allow for an increasing swing speed, which is the primary source of power in the golf swing.
This improved flexibility also enables you to take a fuller backswing and provides a more efficient energy transfer.
Speed-Specific Training Drills for Golf
Oversized Club Swings
Use a golf club that’s heavier and longer than your standard driver (e.g., a long-drive club).
Set up in your normal stance.
Make full swings, focusing on maintaining your usual tempo and technique.
The added weight and length will force your muscles to work harder.
Perform three sets of 10 swings, with rest between sets.
Alternate with swings using your regular driver to contrast the feeling.
Speed Stick Training
Use a specially designed speed training stick (lighter than a regular club).
Start with controlled swings at 50% effort, gradually increasing to 100%.
Focus on swinging as fast as possible while maintaining balance.
Perform sets of 10 swings, alternating between dominant and non-dominant sides.
Complete 3-5 sets, with adequate rest between each set.
Finish the session with a few swings using your regular driver.
Radar Gun Feedback Drills
Set up a golf radar device (like TrackMan or FlightScope) behind your hitting area.
Hit ten shots with your driver, focusing on maximizing club head speed.
Review the data after each shot, paying attention to club head speed and ball speed.
Try to incrementally increase your speed with each subsequent set.
Perform 3-5 sets of 10 shots, with short breaks between sets.
Experiment with different swing thoughts or feels to see what produces the highest speeds.
Incorporating technology into swing speed training is crucial as it provides immediate feedback on your performance.
Devices like radar guns and launch monitors offer precise measurements of club head speed, ball speed, and other key metrics. Use these to track your progress and identify areas for improvement.
Flexibility and Mobility Exercises for Golf Swing Speed
Thoracic Spine Mobility Drills
Foam Roller Extension:
Lie on a foam roller placed perpendicular to your spine at mid-back level.
Support your head with your hands and extend your back over the roller.
Hold for 20-30 seconds, then move the roller slightly up or down and repeat.
Perform 5-6 positions along your thoracic spine.
Here’s my favorite foam roller for this exercise:
Seated Rotation:
Sit on the floor with one leg straight, and the other crossed over it.
Place the opposite elbow on the outside of the crossed knee.
Rotate your torso, looking over your back shoulder.
Hold for 30 seconds, then switch sides.
Repeat three times on each side.
Hip Flexor Stretches
Kneeling Hip Flexor Stretch:
Kneel on one knee with the other foot forward in a lunge position.
Keep your back straight and tuck your pelvis under.
Lean forward slightly, feeling the stretch in the front of your back hip.
Hold for 30 seconds, then switch legs.
Repeat three times on each side.
Pigeon Pose:
Start in a push-up position.
Bring one knee forward and place it behind your wrist on the same side.
Lower your hips to the ground, keeping your back leg straight.
Hold for 30-60 seconds, then switch sides.
Repeat 2-3 times on each side.
Shoulder Mobility Exercises
Wall Slides:
Stand with your back against a wall, feet slightly away from the base.
Press your lower back, shoulders, and arms against the wall.
Slide your arms up the wall, keeping your elbows and wrists in contact.
Lower your back down slowly.
Perform two sets of 10-12 repetitions.
Shoulder Dislocates with a Resistance Band:
Hold a resistance band with a wide grip in front of your thighs.
Keep your arms straight, and raise the band overhead and behind your back.
Return to the starting position with a controlled motion.
Gradually narrow your grip as flexibility improves.
Complete two sets of 10-15 repetitions.
Improved flexibility increases swing speed by allowing golfers to achieve a fuller range of motion throughout the swing. Greater flexibility in the thoracic spine, hips, and shoulders enables a larger turn in the backswing. Use this advantage to create more potential energy while adding speed.
Frequently Asked Questions About Exercises to Increase Golf Swing Speed (FAQs)
How often should I do these exercises to increase my golf swing speed?
Aim for 2-3 sessions per week, allowing for rest days in between.
Can I improve my swing speed without weightlifting?
Yes, bodyweight exercises and flexibility work can significantly improve swing speed.
What’s the fastest way to increase golf swing speed?
Focus on a combination of strength training, flexibility work, and proper swing mechanics.
At what age is it too late to increase golf swing speed?
It’s never too late! Golfers of all ages can benefit from targeted exercises and training.
How long does it typically take to see improvements in swing speed?
With consistent practice, you may notice improvements in as little as 4-6 weeks.
Are there any risks associated with trying to increase swing speed too quickly?
Yes, rushing can lead to improper form and potential injuries. Always progress gradually.
Conclusion
It’s time to put that newfound knowledge into action! Remember, increasing your golf swing speed is a journey, not a sprint. By incorporating these targeted exercises into your routine, you’ll be well on your way to crushing those drives.
But here’s the real secret sauce: consistency is key.
Stick with it, and you’ll see results that will let you lower your scores and play better golf.
So, grab your clubs, hit the gym, and get ready to revolutionize your golf game.
Last update on 2024-12-21 / Affiliate links / Images from Amazon Product Advertising API
