GOLF: TOP 5 EXERCISES FOR INCREASING YOUR SWING SPEED

GOLF: TOP 5 EXERCISES FOR INCREASING YOUR SWING SPEED

People that love the game of golf regardless of how good they are all wish for one thing, more distance. Why? Because distance matters. More distance, when controlled, can mean less strokes to get to the green. Which cans clearly mean a lower score. (If you can putt.) And to get more distance you need to improve your swing speed.

HOW DO YOU INCREASE GOLF SWING SPEED?

Thats the million dollar questions. And I have a free answer for you. You are going to be shocked because it is simple. 

Strength. 

You need to have more strength to be able to produce more power to be able to drive the ball further. A, B, C. That’s it. 

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WHAT’S THE CATCH?

But if it was really that simple wouldn’t we all have incredible golf swing speed and driving distance. Logic serves that if we all just get stronger we can all have more distance. Well you are right. Go ahead get stronger. 

Here is the catch.

Educated and experienced personal trainers, like myself, exist not just to be a therapist or make sure you show up to your workout. We have specific training & knowledge that allows us to increase your strength and translate it to sport performance. That’s why the guy that can squat 400 pounds and bicep curl 50s isn’t necessarily the best golfer. Sometimes that guy is all show and no go.

This process WILL look different depending on your health history and current physical fitness. After all, if there was just one exact way to get stronger and hit the ball further that applied to every person, I wouldn’t have a job or a leg to stand on.

BUT, every person has to go through the same progression to get to strength and power. In previous posts we touched on our approach that we use with every golfer – flexibility/range of motion, stability and then power. If you try to do 2 before 1 or 3 before 2 you won’t get the results you are looking for. Which is where we come in as personal trainers. Follow the right progression based on where your body and you get the right results. Simple.

TOP 5 STRENGTH EXERCISES FOR SWING SPEED IN GOLF

If you already follow an exercise program or like to work out here are a list of my top 5 exercises to improve your golf swing speed. How they are implemented within the program obviously make a difference, as mentioned above. But just implementing them into your routine in any manner will help immediately. You will notice that 3 of the 5 exercises are lower body, this is because the stronger and more stable you are in your legs will allow you to swing harder without a loss in stability which will give you speed immediately.

Back Squat

Power from the swing starts from the ground up, if you know how to use force from the ground up and understand how to load properly you will hit the ball further. This is why the back squat is so beneficial for distance.

  • TIP: the back squat is a technical lift, start light and master the mechanics to get the best results in the long run.

DB Deadlift

Again, same reasoning as the back squat, however, it is an easier exercise to accomplish. And arguably easier place to start with all golfers. The drawback is that it is not quite as efficient as the back squat. It can’t be loaded as much because you are restricted by the weight of the dumbbell. In our gym that goes up to 100 pounds. It also works the muscles in a different capacity than the back squat because the load is below your waist instead of on your back. This differentiates it from the back squat, giving it a place in your training program. 

  • TIP: form is of the highest concern. Poor form can lead to low back aggravation and tightness. Maintaining core bracing is and a flat back is essential.

High to Low Core Rotator

This movement teaches the appropriate kinematic sequence while mimicking the downswing. This allows us to train the translation of power from ground through core and to the club. 

  • TIP: your arms are the lever in this exercise. The further away from your body line you can keep them the more load you place on your core. The more load you place on your core the stronger it can get.

Single Leg RDL

Again, teaching the body how to load properly is the foundation of power in the swing. This exercise helps give you stability while also being able to focus on power and speed.

  • TIP: your range of motion will be limited backs on hamstring flexibility. Tight hamstrings will impact your ability to balance, or be stable. If this exercise is difficult you likely need to implement a stretching routine. Check out our golf specific stretching routine here.

Eccentric Core Rotator

This teaches the body how to isolate the eccentric muscle contraction phase and will help increase force production right away. Not an easy way to isolate the muscle but gives a fantastic output for speed and power.

  • TIP: proper eccentric load is all above maximizing the time spent in the muscle lengthening phase. Perform this exercise with even more control than usual to get the maximal results.

WHERE TO START

If you are familiar with the exercises or perhaps you are already working with a trainer. Find a way to incorporate these into your weekly training program. In the event that you don’t know how to add these exercises to your workout, reach out to us for an appointment. We are eager to help you develop the distance you have always dreamed of. We work both face-to-face and in online training formats. 

And if that is not possible, the safest place, with the largest impact would be flexibility. I didn’t talk much about it here because I have an entire article dedicated to the topic. Go read Golf Flexibility now. Implement those stretches and you will feel better, move better and play better.

Sign-up for our newsletter and we will send you 5 golf mobility exercises that will have you feeling better and playing better in just a few minutes.

 

 

 

 

 

 

 

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GOLF FITNESS STABILITY

GOLF FITNESS STABILITY

Recently we discussed the importance of Range of Motion (ROM) for the golf swing. Read that article here. Now, we will touch base on how to give stability within this new ROM. It is imperative that once you have ROM you give the muscles the stability required to use this new ROM. Below will outline four simple exercises to give you the next step towards gaining power and speed in your golf swing. 

Stability within Range of Motion

Your legs must be the main power source within your golf swing. They hold your biggest muscle groups and can generate the most power. Stability and strength in your legs will help you to load the posterior chain and be more efficient in the golf swing. By choosing not to focus on the ROM and stability at your legs you are leaving out a very large percentage of power. Which in this situation means DISTANCE.

Read through the exercises, descriptions and recommended repetitions for our four standard lower body stability exercises for golfers. There is a short video included at the end that gives you a visual understanding of these exercises. Enjoy and get to work! The courses in Wisconsin are opening up!

Equipment

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Stability Workout

Lateral Band Walks (20 Steps Each Way) 

Place the Hip Circle right above the knees and get into an athletic stance of shoulder width feet, bent knees, extended hips and flat back. Maintain the athletic stance and take 30 lateral steps one way and then 30 steps back. This exercise will get your glutes firing, which is a key component to loading posterior chain and creating more power in your swing.

Forward & Backward Band Walks (20 Steps Each Way)

Place the Hip Circle right above the knees and get into an athletic stance of shoulder width feet, bent knees, extended hips and flat back. Maintain the athletic stance and take 30 steps forward and then step 30 steps backwards. This exercise will keep your hips as strong as possible again to help with faster club speeds.

Wall Sit with Band Pulses (20 Pulses)

Place Hip Circle right above knees and set yourself against a wall in a squat position where your butt, back, and shoulders are flat on the wall and your knees are bent at 90 degrees. Keep your feet flat on the floor, including your big toe, with the majority of your body weight distributed midfoot/heel and NOT on your toes or balls of your feet. While holding the wall sit position you will drive your legs out into the band, cautious to maintain proper foot and floor contact, and then relax to your starting position. Repeating this pulsing movement 30 times. Again, a great exercise to activate your glutes as a primary muscle group.

Single Leg RDL – Ground and Bosu Ball (10 Reps Each Leg)

Balancing on one leg it is important to keep your weight on your single leg midfoot/heel while taking your opposite hand and reaching and touching just below your knee. Make sure you keep a slight bend in your knee and push your butt straight back while keeping your back nice and flat.

WHAT’S NEXT?

After you have established range of motion, built up the stability at your hips you are ready for step 3. But before you read about step 3 you need to understand that step 1 and 2 never go away. As you build power you must ensure that your maintain proper range of motion (flexibility) and the proper stability within this range of motion. Neglecting any part of the process will negatively impact your results.

 

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GOLF FITNESS

GOLF FITNESS

The Relationship Between Golf & Fitness

We frequently get asked “how can I hit the ball further”. And “how can I generate more power and speed within my swing”. We aim to answer those questions and more.

This is the first in a short series that will give you our result proven PureForged Method. All too often people try to “re-invent the wheel” as it pertains to training philosophies/methodologies. We will show you what works. For any skill level. From PGA pros to beginner golfers, without anything extra thrown on top.

3 STEPS

  1. Pain Free Range of Motion (flexibility and mobility)
  2. Stability within Range of Motion
  3. Strength and Power within Range of Motion

Every person who comes in our doors starts with the PureForged Method. You cannot truly succeed at step 2 or 3 without accomplishing step 1. If you do, you will greatly inhibit your maximum potential. Week by week we will focus on each step and give you specific exercises to implement immediately.

This is your start to playing golf pain free, generating more power and hitting the ball farther. You have to talk to Andy in regards to where the ball ends up!

Get started by reading about Golf Fitness Flexibility and how to achieve the specific flexibility required for a smooth golf swing. A surprise bonus is that this flexibility will also help you in everyday life!

Sculpt Your Goals: Dumbbell Only Workout Program

Sculpt Your Goals: Dumbbell Only Workout Program

Are you ready to start a new workout program that focuses on building strength in a simple and effective manner? Then you are in the right place! My Dumbbell Only Workout Program is your answer to achieving your fitness goals. Let's explore why my program is the...

read more
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3 Reasons to Own Your Own Training Business

Owning your own training business can be an exciting and yet overwhelming thought. But ask yourself... Are you committed to the long term? Does passion and knowledge fuel your desire to work with clients everyday? Are you looking for more career advancement...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.