Training Exercises To Improve Club Speed

Improving and adding speed to your golf swing requires a training program that strengthens the core and upper body while improving rotational power. The core muscles, including the lower back, hips, pelvic region and abdominal muscles, help to transfer your lower body strength into your swing. Exercises that strengthen the torso while challenging rotational capabilities contribute to increases in club speed and power.

Wood Chops

Wood chops provide multiple benefits: they challenge the upper body, mimic the movements of swinging a golf club and build core strength. Holding a medicine ball adds weight to the exercise and builds speed and foundational strength, making it easier to swing a club that weighs less than the ball. Choose a medicine ball that is challenging, but not too heavy for you to lift during this exercise and hold it in front of your body. Stand up straight, position your feet hip-width apart and bend your knees slightly. Tighten your abdominal muscles and maintain this contraction throughout the exercise. Bending your arms, lift the medicine ball next to your right ear. Using your abdominal muscles to power the motion, swing the ball across your body, stopping when it is next to your left hip. Keeping your hips and shoulders squared to the front of the room helps to isolate your trunk muscles during this exercise. Quickly lift the ball to the start position and repeat until you complete 15 repetitions. Then, position the ball next to your left ear and do 15 chops in the opposite direction.

Plank Hip Drops

The obliques, the largest and flattest muscles in your stomach, located on the sides of your abdominal wall, assist in trunk rotation during a golf swing. Strengthening them contributes to increases in swing power and speed. Plank hip drops build core strength while providing additional challenges to the obliques. Lie prone on a mat, positioning your elbows under your shoulders and resting your forearms on the ground. Your upper body forms a 90 degree angle from the side. Lift onto your toes and elbows. Forming a straight line with your shoulders, lower back and hips ensures that your back does not arch or sag during this exercise. Drop your right hip toward the ground, stopping before it makes contact with the floor. Slight upper body rotation is acceptable during this motion. Lift your hip to the start position and do the same with your left hip. Continue alternating until you complete 10 repetitions on each side.

Dumbbell Twists

Dumbbell twists strengthen your core muscles and your triceps, biceps and shoulders, all upper body muscles that power a golf swing. Starting with a light dumbbell ensures that you don't injure yourself, and it is important to perfect your form before using a heavier weight. Hold a light dumbbell with both of your hands and hang your arms in front of your body. Stand up straight, tighten your abdominal muscles and position your feet hip-width apart. Bend your knees slightly and lift the weight directly in front of you, parallel to the floor. Keeping your hips squared to the front, twist your torso and the weights 45 degrees toward your right. Return to the middle and twist toward your left. Continue alternating until you complete 10 repetitions on each side.