Take Your Training Beyond Outdated Methods
If you want to increase efficiency and speed in your golf swing, it's time to move beyond outdated training methods. To generate the power needed for an effective swing, you need to focus on the right planes and force angles. In golf, club head speed and ball speed are crucial metrics, with club head speed being the measure of how fast you move the head of the golf club just before impact. For every additional 1 mph of club head speed, you can increase your driver distance by approximately 3 yards.
Why Club Head Speed Matters
The top 15 players on the PGA Tour all have average club head speeds higher than 120 mph. This speed is a direct measure that correlates with physical prowess, but it shouldn't be the only focus. If your goal is to increase club head speed, you need to work on producing high force and speed along the correct lines of force.
One key factor in increasing club head speed is maximizing ground force reactions (GRF) in a short period. To do this, you must push your legs down into the ground, transferring weight from the back foot to the front during the swing's acceleration phase. This transfer can significantly boost club head velocity at impact. It’s no wonder that golfers with higher club head speeds tend to be stronger, more explosive, and have greater body mass.
However, club head speed alone does not provide a complete picture of a golfer’s abilities. A solid foundation of health and general physical preparedness is essential, but that's a topic for another day.
Exercises to Build Golf Swing Power
At LGI, we focus on exercises that enhance club head speed by building strength and power. We start with high-force, fundamental exercises like squats, deadlifts, and power cleans—our bread and butter. These bilateral barbell exercises are excellent for increasing club head and ball speeds, but only up to a point.
Most golfers need to build strength and robustness before they can optimize their speed. Vertical force application is key for swinging fast (see first image), and it’s a common element in most bilateral barbell lifts. You might wonder, “So all I need to do is train like a powerlifter to increase my club head speed?” Well, not exactly.
While bilateral barbell lifts have their place in golf performance programs—especially during the general preparatory phase and in-season training—there comes a point where returns diminish. There's also the ongoing debate of "How strong is strong enough for a golfer?" But let's stay focused.
Evolving Your Training for Optimal Performance
As you progress, you may need to incorporate more specific exercises to achieve optimal transfer to real-world performance, especially for advanced athletes. Beyond strength, you also need to consider rotational, horizontal, and speed-based components to push your club head speed closer to 130 mph. These elements become even more critical as competition approaches.
To peak performance, you must increase velocity to make the nervous system more efficient at producing force. This is where high-velocity peaking, contrast training, and intentional movements come into play, transforming your gym efforts into tangible performance improvements on the course.
Sprinting and Jumping: Unconventional Yet Effective
You might ask, "Why sprint?" After all, sprinting isn’t directly related to golf. At LGI, we believe in building the athlete first and then focusing on the sport. Sprinting is a fantastic exercise for boosting club head speed for several reasons:
It trains the central nervous system to produce strong, forceful muscle contractions.
It enhances coordination between the upper and lower body.
It teaches you to control your center of mass while moving.
It uses the same energy system as the golf swing.
Not keen on sprinting? No worries! You can also incorporate loaded jumps or depth jumps to work on your vertical power.
Other Essential Exercises for Golfers
Split Squats or Single-Leg Squat Variations: Improve balance and lower body strength.
Chest Workouts: Build upper body strength and stability.
Overhead Vertical Press: Develop shoulder strength and stability.
Rotational Trunk Exercises: Use cables, medicine ball throws, or landmine rotations to enhance core strength and rotational power.
Consistency is Key
Stick to these exercises and be consistent. With dedication, you could see gains of 10+ mph in swing speed quickly. In the long term, we have players achieving swing speeds of 125 mph for men and 110 mph for women.
Ready to elevate your golf game? Start incorporating these exercises today and watch your performance soar! We hoped you enjoyed learning how to build golf swing power!
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