- Not only will the best exercises for your golf swing increase your swing speed, but they’ll also give you more explosive power and up to 10 mph club head speed.
- Regardless of your level of experience, golf exercises can help you improve and gain an edge over your competition.
- For gaining speed in your golf swing, focus on working out the muscles in your legs, hips, core, and back.
- Developing the muscles in your quads, hamstrings, glutes, abs, obliques, hip flexors and erector spinae is essential.
- Pelvic rotations help in correcting both your external and your internal hip rotations, while the tube walk or anti-rotation band helps to stabilize your core.
- The windshield wiper exercise will help correct your limited hip rotation and shoulder wall slides help you to correct any mobility limitations and restrictions on your upper back and your shoulders.
- Jackknife with a stability ball strengthens your core, hip flexors, shoulders, and back.
- The single-leg squat with rotation is one of the best exercises to improve results quickly, and sword pulls help with your shoulders’ external rotation.
- According to one Reddit user, he has been lifting for over a year now and it is enjoyable watching his progress. Another Reddit user then suggested adding roundhouse kicks on the heavy bag, box jumps, and Turkish getups to the routine too.
- Increasing the golf club head speed by 10 mph is reasonable with the proper workout.
My brother and I have always been close. We would talk about anything and everything. So when we started discussing what exercises increase golf swing speed, it was a natural conversation.
As we talked, we both became excited at the prospect of improving our golf games. And we knew that by following the exercises listed above, we could really make some gains.
We both agreed that focusing on developing the muscles in our legs, hips, core, and back was essential. And we were looking forward to seeing just how much our swing speeds would improve.
We can’t wait to start hitting the golf course and showing everyone just how powerful our swings have become!
8 Exercises To Increase Club Head Speed
Some golfers may wonder, what exercises can increase their swing speed? While there is no one-size-fits-all answer, several exercises have been shown to improve swing speed and overall performance.
As a certified strength and conditioning specialist with experience training professional and amateur golfers, I have witnessed the effectiveness of these exercises firsthand.
This article will discuss the top three exercises for increasing swing speed: medicine ball throws, resisted rotational squats, and cable chop variations.
We will also cover proper form and technique for each exercise to ensure maximum benefits and injury prevention. Below are exercises that will add power and distance to your swing.
1. Medicine ball throws
This explosive exercise targets the primary muscles in the golf swing, including the glutes, core, and shoulders. To perform a medicine ball throw, stand with your feet hip-width apart and hold a medicine ball at chest level.
Without bending your elbows, explosively throw the medicine ball straight ahead as far as you can. Catch the ball and repeat for the desired number of repetitions.
2. Resisted rotational squats
This exercise strengthens the glutes, hamstrings, and core muscles, which significantly generate power in the golf swing.
To perform a resisted rotational squat, stand with a resistance band under both feet, holding the handles at shoulder height. Squat down and rotate to one side, then stand back up while rotating to the other side.
Repeat for the desired number of reps on each side.
3. Cable chop variations
This exercise targets the core muscles, obliques, and shoulders, vital for generating power in the golf swing. To perform a cable chop, stand with your feet hip-width apart and grasp the handle of a cable machine at chest level.
Keeping your arms straight, explosively rotate your torso to one side, return to starting position and repeat on the other. For added difficulty, you can also perform this exercise with a resistance band instead of a cable machine.
4. Battles Ropes
Swinging heavy battle ropes for a few minutes can increase power and explosiveness in the muscles used during a golf swing. This exercise can also improve grip strength, which is critical for a strong and controlled swing.
You can incorporate battle ropes into your regular workout routine or use them as a warm-up before hitting the links. Repeat various swinging and whipping movements for 30-60 seconds, taking breaks as needed.
5. 90-Degree Box Jumps
Like medicine ball throws, box jumps are an explosive exercise that builds power in the muscles used during a golf swing. Stand facing a box or step that is approximately knee height.
Lower into a quarter squat, then explosively jump onto the box, landing with both feet at the same time. Step down and repeat for the desired number of reps. For an added challenge, you can increase the height of the box or perform one-legged jumps.
This full-body exercise combines a front squat with an overhead press, targeting the glutes, quads, shoulders, and core muscles used in the golf swing. Hold a dumbbell in each hand at shoulder level and lower into a squat position to perform a thruster.
As you stand back up, press the weights overhead and repeat for the desired reps.
7. Kettlebell Snatches
This explosive exercise targets the muscles in the hips, shoulders, and core, all of which play a role in generating power during a golf swing. To perform a kettlebell snatch, hold a kettlebell with one hand and lower into a quarter squat position.
Explosively stand up and swing the kettlebell overhead, keeping your arm straight throughout the movement. Lower the kettlebell back to the starting position and repeat for the desired number of reps on each side.
8. Kettlebell Swings
Just like kettlebell snatches, kettlebell swings work the muscles in the hips, shoulders, and core to improve power in the golf swing. Hold a kettlebell with both hands and stand with your feet hip-width apart to perform a kettlebell swing.
Hinge at the hips and swing the kettlebell back between your legs, then explosively stand up and swing the kettlebell forward, keeping your arms straight. Lower the kettlebell back to starting position and repeat for the desired reps.
How these exercises helped my swing speed
The exercises I used to increase my golf club head swing speed were pretty unique, but I have to say that the kettlebell swings were my favorite. I loved how explosive they were and how they worked so many muscles in my hips, shoulders, and core.
I started out by performing a few sets of kettlebell swings every day to get used to the movement. After a few weeks, I started adding in some other exercises that also worked these muscles. My favorites were the cable chop variations and the 90-degree box jumps.
The cable chop variations were a great way to work on my rotational power, which is so important in the golf swing. I would stand with my feet hip-width apart and hold the handle of a cable machine at chest level. Then I would explosively rotate my torso to one side, return to starting position, and repeat on the other side.
The 90-degree box jumps were also a great way to improve my power. I would stand facing a box or step that was approximately knee height. Then I would lower into a quarter squat and explosively jump onto the box, landing with both feet at the same time. Step down and repeat for the desired number of reps.
After incorporating these exercises into my regular routine, I saw a noticeable improvement in my swing speed. Not only did this help me crush my drives further down the fairway, but it also made putting a lot easier since I had more distance to work with.
Incorporating these exercises into your regular workout routine can help improve power and explosiveness in your golf swing, leading to longer drives and lower scores on the course.
However, it is essential to consult with a certified trainer or physical therapist before beginning any new exercise regimen, especially if you have any pre-existing injuries or medical conditions.
Hi, my name is Vince Richmond and I am the owner of earlygolfer.com. This blog is all about golfing, from tips and tricks to equipment reviews and everything in between. I have been golfing for over 20 years now and love the sport more than ever. I am always looking to improve my game and help others do the same. When I’m not golfing, I can be found spending time with my wife and two kids or playing some other sport (I’m a bit of a sports junkie). Thanks for reading and be sure to check out earlygolfer.com for all your golfing needs!