Nina Caldwell
There are many ways to increase your swing speed in golf. One way is to focus on your technique, such as learning how to rotate properly and lengthening your backswing. Another way is to focus on your strength and flexibility, such as doing exercises with resistance bands or lifting weights. You can also try swinging faster with a light club or speed stick, which will help your brain get used to a faster swing speed. It's important to be consistent with your training and to make sure you're not sacrificing form for speed.
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What You'll Learn
Strength training
One popular method is to focus on strengthening the specific muscles used in the golf swing, from the top of the backswing to impact. This can be done through exercises such as resistance bands, mimicking the golf swing, and gradually increasing the resistance. Other exercises that can help include squats, deadlifts, and bench presses.
Another important aspect of strength training for speed golf is consistency. It is important to consistently train over a prolonged period to see improvements in speed. This includes both strength training and golf practice. For example, one can target different muscle groups in the gym each day, such as triceps, chest, and shoulders one day, followed by biceps and back the next, and then some leg and total body workouts.
Additionally, it is beneficial to focus on building strength in the core, forearms, and grip. This can be done through whole-body strength training or specific exercises targeting these areas. One example is the SuperSpeed Overspeed training program, which helps golfers learn to create speed where it matters most—at impact.
Furthermore, it is worth noting that strength training can be done through traditional strength training or golf-specific strength training. Both forms of training have been shown to produce similar improvements in swing speed and driver speed. However, it is important to be cautious and avoid injuries related to repetitive motions.
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Swing technique
Speed golf is all about efficiency and consistency. It is important to master the technique before attempting to increase your swing speed.
- The longer your golf swing, the more power you can generate. Think of it like swinging a hammer.
- Point your toes outward to increase your ability to rotate.
- Drop your trail foot back slightly.
- Keep your wrists straight and avoid "bowing the wrist", which can reduce power and lead to injury.
- Use your wrists to generate power. When transitioning from backswing to downswing, make a "revving" motion with your lead wrist, as though you were revving a motorcycle.
- Keep your core muscles—lower back, pelvic muscles, and glutes—flexible and strong to activate them during your swing.
- Reduce your grip pressure to enhance control of the golf club and free up your wrist hinge.
- Take swings with the lightest grip pressure possible, then gradually increase until you find the perfect amount.
- Use a cable machine to build a more powerful golf swing. Try wood chops by pulling the cable down with two hands toward your impact position.
- Overload certain golf swing movements to get stronger through the motion. Use resistance bands or a light medicine ball to develop swing-specific power.
- Try swinging with your hands near the clubhead versus on the grip.
- Swing as fast as you can within good mechanics and balance.
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Swing speed drills
Speed drills are a great way to increase your swing speed in golf. Here are some drills that can help you achieve that:
The Baseball Pitcher
Coil your body like a baseball pitcher right before they throw the ball. Bring your front leg up and across your body, then shift all your weight forward into the swing. This drill helps you wind up your golf swing and gain more power.
The Double Pump
This drill involves a shorter initial downswing that stops at your elbows, before taking the club back to the top position, and then completing the full downswing. It helps you get square at impact by focusing on keeping your right arm lever long, the swing wide, and your left leg heel planted.
Wrist Mechanics
Shawn Clement demonstrates how "bowing the wrist" can reduce power and lead to injuries. He suggests looking at the natural "cocking" grip of a hammer and how it can be used to hammer sideways, which is similar to a golf swing. This drill helps golfers understand the power in their wrists and how to transfer that power to their swing.
Pull Down and Stop
This drill helps train the hands to accelerate early in the downswing. Use an alignment stick or light shaft to swing to the top with a full turn, then rapidly pull it down to P6 (shaft parallel to the ground) and stop abruptly. Repeat in sets of 5-10, gradually increasing speed.
Flare Stance
Flare both feet slightly outward, then drop your trail foot back 2-3 inches to stagger your stance. Allow your trail leg to straighten slightly in the backswing and make a full shoulder turn. This creates a longer hand path, resulting in increased swing speed.
Elastic Band Drill
Place an elastic band or Theraband under your lead foot, tucking it under the grip and holding both ends in your hands. Take practice swings, trying to stretch the elastic as high as possible over your back shoulder. This drill helps increase swing speed and can be easily practised at home.
Remember, it is important to focus on your technique and slowly build up speed in your swings to avoid injuries and improve your overall performance.
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Swing speed training systems
SuperSpeed Golf
SuperSpeed Golf is a widely trusted and proven swing speed training system used by golfers of all levels, from amateurs to Tour professionals. The system is based on the concept of overspeed training, where golfers use lighter clubs to swing faster than they would with their regular driver. The SuperSpeed set includes three weighted clubs: light, medium, and heavy. Users start with the lightest club, which allows them to swing 15-20 mph faster than their driver. As their swing speed improves, they progress to the heavier clubs, gradually increasing their swing speed. SuperSpeed also offers an app with guided training protocols, fitness routines, and data tracking to help golfers improve their speed and overall performance.
Rypstick Golf
Rypstick Golf is a popular swing speed training system founded by Luke Benoit, a PGA Pro, performance coach, and inventor. Rypstick takes a unique approach to training by focusing on biomechanics and motor learning science. Their flagship product, the Rypstick, is a versatile and effective distance trainer used by many PGA Tour pros and professionals. It comes in various lengths to cater to different types of golfers, including men, ladies, seniors, juniors, and indoor/kids. Rypstick also offers a mobile app, RypRadar, that provides tailored feedback and helps golfers track their progress.
The Stack System
The Stack System is a sophisticated swing speed training program designed for serious golfers and professionals. It combines precision and data-driven customization with cutting-edge app technology to maximize swing speed gains. The system includes a single "club" with five removable weight discs and an iOS app that collects baseline data on the user's swing and clubhead speed. While it offers tailored feedback and numerous training options, it may be too complex and expensive for beginners or casual golfers.
These swing speed training systems offer golfers effective tools and programs to improve their swing speed, distance, and overall performance on the course. Each system has its own unique features and benefits, so golfers can choose the one that best suits their needs and preferences.
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Consistency
Warm-up Routines and Drills
A good warm-up routine is essential to prepare your muscles and joints for the golf course. Incorporate stretches such as trunk rotations and side bends with a club behind your back. Practice swings, starting with gentle ones and working your way up, will help you achieve greater consistency and power in your swing. Additionally, drills like the 3:1 counting drill can help you improve your tempo and balance, leading to better ball striking.
Pre-shot Routines
Developing a consistent pre-shot routine will help you focus and visualise your shot. This routine will become second nature through muscle memory, improving your overall consistency on the course.
Technology
Utilise technology that offers real-time feedback to improve your performance. This includes tools like launch monitors and golf shafts that match your swing speed to optimise velocity and distance.
Workout and Training
Consistent workouts and speed training will help you gain speed and improve your game. Focus on exercises that strengthen your swing, such as resistance band exercises and medicine ball throws, to increase power and speed in your swing.
Chipping and Putting Practice
Spend time on the putting greens to improve your judgement of speed and to hole more putts. Additionally, dedicate time to practising chip shots, bump and runs, bunker shots, and flops to improve your short game and consistency around the greens.
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Frequently asked questions
There are a variety of exercises that can help increase swing speed. Some examples include:
- Using a light medicine ball of 2-6 lbs and throwing or slamming it into the ground as fast as possible.
- Using resistance bands to mimic the golf swing from the top of the backswing down to impact.
- Using a cable machine to work out the specific muscles used from the top of the swing down to impact.
- Taking swings with the lightest grip pressure possible, then gradually increasing the pressure.
- Lengthening your backswing.
Some drills to increase clubhead speed include:
- The motorcycle drill: Focus on continuously adding flexion until the club reaches parallel, then smoothly complete your swing.
- The HackMotion Release Drill: This can be found in the HackMotion app and helps with rotating your wrist.
- The SuperSpeed system: This includes swinging a light speed stick, and then adding resistance with a medium and heavy speed stick.
Yes, one of the simplest ways to increase swing speed is to hit more golf balls. The more you practice, the faster your swing will become.
