Simple Exercises to Increase Club Head Speed for Golfers

Increasing clubhead speed is a surefire way to gain more distance on your shots. To do this, focusing on exercises that enhance your overall flexibility, strength, and explosive power can be very effective. Here are some simple exercises designed to increase your clubhead speed:

1. Rotational Medicine Ball Throws

This exercise improves rotational strength and speed, crucial for a powerful golf swing.

• Stand sideways next to a solid wall, holding a medicine ball at chest level.
• Rotate your torso away from the wall, then explosively twist towards the wall and throw the ball against it.
• Catch the ball on the rebound for one rep. Repeat for several reps, then switch sides.

2. Wrist Flexor and Extensor Strengthening

Strong wrists contribute to better control and speed.

• For flexors, rest your forearm on a table with your hand off the edge, palm up. Hold a lightweight dumbbell, slowly bend your wrist upward, then lower it.
• For extensors, same setup but with your palm facing down. Lift your hand upward, then lower.
• Perform 2-3 sets of 10-15 reps for each.

3. Cable Woodchoppers

This exercise enhances core strength and mimics the golf swing’s rotational aspect.

• Use a cable machine or a resistance band anchored at a high point.
• Stand with your side to the anchor, grabbing the handle with both hands. Your feet should be shoulder-width apart.
• With straight arms, pull the handle down and across your body to your opposite hip, rotating your torso. Return to the starting position with control.
• Complete 2-3 sets of 10-15 reps on each side.

4. Squats and Jump Squats

Building lower body strength and explosive power helps drive the golf swing.

• For squats, stand with feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Push back to start.
• For jump squats, perform a squat then jump up explosively. Land softly and go directly into the next squat.
• Aim for 2-3 sets of 10-12 reps.

5. Golf Swings with Resistance Bands

This drill works on swing speed by providing resistance, which strengthens the specific muscles used in the swing.

• Attach a resistance band to a stable object at waist height. Stand as if you’re addressing the ball, with the band stretched across your body, holding it with both hands as you would a golf club.
• Perform your golf swing motion against the resistance of the band. Ensure the band is positioned to resist your swing from the top of the backswing through the downswing.
• Complete 2-3 sets of 8-10 swings on each side.

Incorporating these exercises into your routine can lead to significant improvements in your clubhead speed. As with any fitness regimen, consistency is key. Aim to perform these exercises 2-3 times a week, and make sure to include proper warm-up and cool-down sessions to prevent injuries.