Miles Bennett
Speed training is a popular topic in the world of golf, with many golfers seeking ways to increase their swing speed and improve their performance. While some golfers focus on strength training as the foundation of their routine, others are interested in the potential benefits of speed-specific exercises and techniques. Overspeed training, for example, aims to trick the brain into unlocking its restriction on swing speed, but it is not a one-size-fits-all solution and requires a certain level of existing power and technique. Various speed training programs and tools are available, such as those by World Long Drive competitor Jaacob Bowden and SuperSpeed Golf, which promise significant increases in clubhead speed in a short period. These programs often focus on specific muscle groups and movements used in the golf swing, aiming to train the body to swing faster and more efficiently.
Does speed training work for golf?
| Characteristics | Values |
|---|---|
| Training philosophy | Isometrics, focusing on strengthening and speeding up muscles used during the swing |
| Training tools | Resistance bands, medicine balls, SuperSpeed app, Force Pedal Bundle, SuperSpeed C Club, speed sticks |
| Training techniques | Overspeed training, repeated reps, ground force training, rotational sequencing, wrist mechanics protocols |
| Results | Increased clubhead speed, increased swing speed, increased power, increased distance |
| Limitations | May not improve power or strength, may increase risk of injury if not paired with strength training |
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Overspeed training
The training works by making the body move faster than normal during training, causing the brain to remember this faster speed. This helps golfers unlock their suppressed speed and start swinging faster. Overspeed training does not alter your swing, but instead strengthens the muscles used during the swing. It is not a standalone solution and should be used alongside a structured golf performance plan that targets mobility, strength, and power development.
There are various tools and protocols to help with overspeed training. The SuperSpeed C Club, for example, helps golfers learn how to create speed at impact. The Force Pedal Bundle is another tool that helps golfers understand how to use the ground more efficiently in their swing.
It is important to note that overspeed training is not suitable for everyone. It is not a fix-all for every golfer, and golfers need to already possess the ability to generate more power in the context of the golf swing for overspeed training to work. Additionally, increasing speed without increasing strength and power can lead to a higher risk of injury.
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Resistance bands
- Attach the resistance band to a stable anchor at waist height. Stand sideways to the anchor, holding the band with both hands in front of you. Engage your core and rotate your torso away from the anchor, mimicking a golf swing. Slowly return to the starting position and repeat 10-15 times on each side. This exercise strengthens your core rotational muscles, essential for generating power in your swing.
- Place a resistance band around your legs, just above your knees. Stand with your feet shoulder-width apart and squat slightly. Step to the side, maintaining tension in the band, and bring the other foot to meet the first. This exercise targets the trail chest and helps improve your overall body workout in a golf-specific way.
- Keep your arms straight and pull the band apart while squeezing your shoulder blades together. Slowly return to the starting position and perform 10-15 repetitions. This exercise strengthens your upper back and shoulders, improving your posture and control during the swing.
- Stand on the resistance band with your feet shoulder-width apart and hold the handles at shoulder height. Squat and then push through your heels to return to the starting position. Repeat 10-15 times. This exercise strengthens your legs and glutes, helping you maintain a stable base and enhancing power and consistency in your swing.
Consistency is key when incorporating resistance band exercises into your routine. Aim for 2-3 sessions per week and listen to your body. If you experience joint pain, consult a fitness professional or physical therapist.
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Grip strength
Golf-specific grip strength training is an important aspect of improving swing speed. The hands are the only contact point with the club, so it is a key area for golfers to train. Research has shown that greater grip strength and endurance correlate with greater golfing proficiency and swing speed.
A golf coach at SuperSpeed Golf observed that players with high swing speed had strong grip strength, and those with deficiencies in swing speed also lacked grip strength. This led to the implementation of grip strength training in their routines. Comparative data from PGA Tour players, world long drive competitors, and amateur golfers also showed that professional players have significantly more grip strength than amateurs, and male amateurs have more grip strength than female amateurs.
Training grip strength can be done through various techniques. One method is to use a "fat grip" in training routines, which is recommended for golfers who don't regularly train in the gym. Another technique is to incorporate sport-specific motions during training, as neuromuscular research has shown that golf-specific strength and power exercises can induce larger increases in club head speed and carry distance.
Additionally, training the extensors of the forearm is important for stabilizing the wrist and preventing injuries like tendonitis or golfer's elbow. Stretching and SMR techniques with a lacrosse ball can be useful for addressing these issues.
While grip strength is crucial, it is also important to note that speed training in golf involves more than just grip strength. Jaacob Bowden, a World Long Drive competitor and speed-training guru, emphasizes the importance of strengthening the muscles used from the top of the backswing down to impact. He uses resistance bands to mimic the golf swing and gradually increases the resistance to teach his muscles to swing faster. Overspeed training is another popular method that "tricks" the brain into unlocking its restriction on swing speed, but it should be approached with caution and professional guidance to avoid injury.
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Lower-body exercises
Speed training in golf is a popular topic, with many golfers looking to increase their swing speed to gain an advantage on the course. While some methods focus on the technical aspects of the swing, others emphasize physical training to improve speed and performance.
Squats
Squats are a fundamental exercise for golfers, helping to increase lower-body strength, including the hamstrings, glutes, and lower back. This enhanced strength contributes to improved grip strength and clubhead speed. Additionally, squats promote mobility in the ankles, knees, and hips, which are crucial for achieving a powerful and stable golf swing.
Deadlifts
Deadlifts are another effective exercise for targeting the lower body. They help build strength in the legs, glutes, and back, contributing to overall power generation.
Rotational Movements
Exercises that involve rotational movements are essential for golfers. These movements help improve the independent rotation of the upper body while maintaining stability in the lower body, which is crucial for a powerful and coordinated golf swing.
Resistance Band Training
Using resistance bands is an excellent way to improve torso rotation and rotational power. Stand with a split stance and hold a resistance band or cable to the side of the trail leg. While keeping your lower body still, pull the band across your body, extending it to the side of the forward leg. Repeat this movement in both directions to enhance your backswing, ball-striking, and overall swing power.
Lateral Lunges and Twists
Place a mini-band around your legs, just above the knees, and hold a bar or golf club across your chest. Step laterally in one direction while rotating your upper body in the same direction, then return to the starting position and repeat in the opposite direction. This exercise helps correct weight shift issues and improves segmental rotation, allowing golfers to generate more power from the ground up.
By incorporating these lower-body exercises into a structured training routine, golfers can effectively improve their swing speed and overall performance on the course.
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Power and speed
Training methods that focus on increasing the force applied in the direction of the hand path during the downswing have the greatest potential for boosting clubhead speed. This involves strengthening the muscles used during the swing, particularly the lats and shoulder muscles. Isometrics, or exercises where muscles act against each other or a fixed object, can be employed using resistance bands to mimic the golf swing and gradually increase resistance.
Overspeed training is a popular method in golf that involves swinging an implement faster than normal to unlock greater speed. While this can increase club speed, it does not improve power or strength, and can even lead to injury if not paired with strength and conditioning training.
Golfers can also improve their power and speed by focusing on the efficiency of their swing. This includes optimising the delivery of the club to the ball, wrist mechanics, and rotational sequencing. Additionally, grip strength has been found to correlate with swing speed, so training tools like the SuperSpeed C Club can help golfers learn to create speed.
Speed training programs, such as those by World Long Drive competitor Jaacob Bowden, claim to significantly increase clubhead speed in just 30 days through repeated reps that train the body to swing faster and target specific muscles used in the swing.
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Frequently asked questions
Speed training in golf is a way to improve a player's swing speed. Overspeed training "tricks" the brain into unlocking its restriction on the ability to swing faster.
Speed training works by making the body move faster than normal during training, causing the brain to remember this faster speed. This can be done through exercises such as isometrics, which involve using resistance bands to mimic a golf swing, or by using tools such as SuperSpeed Sticks.
No, speed training is not a fix-all for every golfer. It requires the player to already possess the ability to generate more power in the context of a golf swing. Additionally, increasing swing speed without also increasing strength and power can lead to a higher risk of injury.
