In 2005, 26 million Americans — from ages 2 to more than 100 — participated in golf at least on a recreational level. In that same year, golfers spent more than $20 billion on golf and golf-related products and services, including golf fitness. The mission of many golfers and golf fitness professionals is to minimize injury risk, improve enjoyment of the game, and improve golf performance and club-head speed.
Steps to a Faster Golf Swing
Step 1
Improve your ability to move. You must have simple, fundamental movement patterns in place to ensure the body is able to move freely and functionally on the golf course. Titleist Performance Institute research on fundamental movement patterns and their impact on the golf swing has revealed that those incapable of scoring perfectly on an overhead deep squat, regardless of age, will demonstrate common swing faults. Test your overhead squat by holding a dowel above your head, with hands just outside shoulder-width, feet outside your hips, and toes straight ahead. Drop as deep into a squat as deep as possible while maintaining your arms in line with your ears, your torso parallel with your shin bones, knees directly over the feet, and toes straight ahead. If you are able to reach this position, you scored perfectly, according to physical therapist Gray Cook. If you are not, spend time stretching your hips and calves, improving stability in your core, and refining your squat pattern. For a more thorough analysis, contact a licensed professional.
Step 2
Use resistance training to add strength to your golf swing. Resistance training, with particular emphasis on core strength and stability, differentiation of upper- and lower-extremity movement, and lower-body strength development will improve your golf-specific strength. Try the forward lunge with a shoulder turn to train these qualities simultaneously. Hold a medicine ball close to your chest, lunge forward, and rotate your shoulders toward your front leg, then return to standing position. Complete two to four sets of eight to 10 lunges as part of a complete strength-training program.
Step 3
Train for power using jumping, hopping, skipping, and throwing weighted implements. Power training is one of the most vital components in increasing club-head speed. Titleist Performance Institute research has demonstrated that vertical jump height and seated medicine-ball throw distance are closely correlated with club-head speed. Try the medicine-ball squat throw to improve upper- and lower-body power. Begin holding an eight- to 10-pound medicine ball at chest level, drop into a squat, then jump up while simultaneously throwing the ball overhead. Repeat the exercise for three more sets of five repetitions to develop explosive power.
Step 4
Practice swinging in both directions for increased power. In the early days of golf, it was common for right-handed golfers to carry a left-handed club, and would frequently practice hitting with their non-dominant hand. Practicing both ways allows the golfer to develop balance between sides of the body, which enhances swinging power.
Tips and Warnings
- Work with a PGA golf professional to eliminate any swing faults that may be limiting your club-head speed.
Things You'll Need
- Dowel
- Board, 2 inches thick and at least 3 feet long
References
- "Functional Movement and Core Training System"; Deep Squat Testing Procedure; Gray Cook and Lee Burton; 2010
- Better Golf with Fitness: Golf Fitness Pioneer Greg Rose; Anthony Renna; July 29, 2007
- "Sports Rehab Expert"; Interview with Greg Rose; Joe Heiler, MSPT; March 2010
- "Titleist Performance Institute"; The Overhead Deep Squat Test; Greg Rose; June 1, 2007
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