For years, I struggled to increase my golf swing speed. I was practicing regularly—hitting the range, working on mechanics, staying generally fit—but the launch monitor numbers just wouldn’t budge. My shots felt clean, but they lacked power. On long par 4s, I was always reaching for more club while my playing partners pulled out wedges. I knew I needed more clubhead speed to make the game more fun, but hiring a coach or joining a high-end golf gym just wasn’t realistic for me.
So I set out to answer a simple question: What are the best exercises to increase clubhead speed in golf? Using Google Scholar, PubMed, and ChatGPT, I reviewed dozens of peer-reviewed studies on golf performance, rotational power, and strength training. I wasn’t looking for random tips—I wanted science-backed answers. Over and over again, the data pointed to six specific movement patterns that elite and amateur golfers alike benefit from: hip extension, trunk rotation, vertical force production, ground reaction timing, upper body sequencing, and total-body explosiveness.
The six best exercises to train those traits? Based on the literature, they’re the trap bar deadlift, backward overhead medicine ball throw, landmine rotation, countermovement jump, barbell push press, and overspeed training with a speed stick. These moves appeared repeatedly in studies that showed strong correlations with increased swing velocity and driver distance. So I built my own 3-day-per-week program using just those exercises—two per day, focused on intent and efficiency. I’m still early in the process, but for the first time, I feel like I’m training for golf, not just working out. And if you’re a busy amateur like me looking for a way to swing faster without wasting time, I hope this plan gives you a clear, proven place to start.
Weekly Plan Overview
| Day | Focus & Exercises |
| Monday | Trap Bar Deadlift + Backward Overhead Med Ball Throw |
| Wednesday | Barbell Push Press + Speed Stick Swings |
| Friday | Landmine Rotations + Box Jump (Countermovement Jump) |
Day 1
1. Trap Bar Deadlift (Heavy)
- Why: Builds foundational hip and knee extension strength, which is a key driver of clubhead speed. According to multiple studies, hip power output correlates strongly with increased driving distance. In a study by Suhara et al. (2023), golfers with higher hip extension torque showed significantly greater clubhead speed (r = 0.66).
- How: Stand inside the trap bar with feet hip-width apart. Grip the handles, brace your core, and hinge at your hips. Lift the bar by pushing through your heels and extending your hips and knees simultaneously. Perform 3–5 reps per set at 70–90% of your one-rep max. Emphasize controlled lowering and an explosive lift. Rest 1–2 minutes between sets.
- What to Think: Imagine jumping through the floor. Keep your chest up, spine neutral, and drive your hips forward. You’re not just lifting weight—you’re teaching your body how to fire the same muscles used to launch a golf ball off the tee.The trap bar deadlift is your foundation for developing raw lower body strength. It targets your glutes, hamstrings, and quads—the same muscles that generate power in your downswing. Unlike a traditional straight-bar deadlift, the trap bar keeps the load centered and minimizes spinal stress, making it ideal for golfers focused on longevity. Perform each rep with controlled tension on the way down and explosive intent on the way up. Drive through your heels and think of standing up fast, as if trying to jump with the weight. Keep your spine neutral and avoid rounding at the bottom. Use straps if grip is limiting. The goal here is not to bodybuild—it’s to become a more powerful athlete. Use 70–90% of your one-rep max for sets of 3–5 reps. Focus on quality over volume. This lift develops the hip extension strength that has been directly linked to higher clubhead speed in peer-reviewed studies.
2. Backward Overhead Med Ball Throw (BOMB Throw)
- Why: This throw has been identified in multiple studies as one of the strongest predictors of clubhead speed. It emphasizes triple extension (hips, knees, ankles), trunk extension, and vertical force—biomechanics that mirror the sequencing of a golf swing. A 2023 study by Suhara et al. showed a strong correlation (r = 0.63–0.75) between hip/trunk extension and swing velocity, with backward overhead throws outperforming side tosses and slams in predictive value.
- How: Start in an athletic stance, feet shoulder-width apart, with a light (4–6 lb) med ball held at chest height. Hinge your hips backward, lower your body slightly, and explosively extend your hips, knees, and ankles while simultaneously launching the ball overhead and behind you. Let the movement come from your legs and core—not just your arms. Perform 3–4 throws per set, resting 30–60 seconds between throws. Aim for max distance, and reset between reps for consistency.
- What to Think: Visualize driving off the tee with everything you’ve got. Feel the ground through your heels, explode through your hips, and release all your stored tension into the throw. This is not just a drill—it’s a full-speed rehearsal for generating power through the kinetic chain. The more aggressive your intent, the greater the neural and muscular adaptation for speed. the golf swing’s kinetic chain, starting from the ground and traveling through your hips, spine, and shoulders. It’s one of the best drills for reinforcing explosive triple extension while teaching your body to coordinate that power into a single, ballistic movement. Start by standing with feet shoulder-width apart, holding the medicine ball at chest level. Hinge at the hips and load your glutes, then launch the ball overhead as far behind you as possible. Your goal is max distance, not control. Be aggressive. Let your arms fully extend and your hips snap forward. Land softly and reset each rep. Do 3–4 throws per set. This exercise activates both core and lower-body power generators and has been shown in research to strongly correlate with swing speed improvements.
Day 2
1. Barbell Push Press
What to Think: Think of your legs starting the lift and your arms finishing it. Feel the drive come from the ground, through your hips, into your shoulders. This isn’t a strict press—it’s about transferring force through your whole body the way a golf swing does. The smoother the chain, the faster the club.This hybrid lift is a sneaky good exercise for golfers because it integrates leg drive, hip extension, and upper body force transfer. Start with the bar at shoulder height or bands anchored under your feet. Dip your knees slightly, then drive the weight overhead in one continuous motion. The force should come from the legs and hips first—your arms simply finish the press. This builds coordination across the kinetic chain. Don’t grind reps; focus on fast, clean execution. Push presses help develop the “snap” and finish needed in a driver swing, especially when power is applied late in the motion. Use moderate load aim for 4 sets of 4–6 reps.
2. Speed Stick Overspeed Swings
- Why: Overspeed training accelerates your swing mechanics by increasing neural recruitment and breaking through velocity plateaus. A 2021 review showed that golfers using overspeed tools (like speed sticks) experienced swing speed increases of 5–8 mph after 6–8 weeks of training, translating to 15–25 yards of added driver distance.
- How: Use a lightweight speed stick or similar shaft. Take 3–4 sets of 5 max-intent swings with your dominant hand and 5 with your non-dominant hand. Alternate hands to build symmetrical coordination and balance. Focus on full-body movement and sequence—don’t just swing with your arms. Perform these on flat ground, preferably with a radar to track speed. Rest 30–60 seconds between sets.
- What to Think: This is your green light drill. Swing as hard as you can while staying in control. Feel your feet gripping the ground and your hips firing first. You’re not grooving mechanics—you’re building speed. Let go of perfection and focus on output. Speed begets speed.Speed training with a lightweight stick or shaft is one of the most golf-specific tools for raising swing velocity. Overspeed swings train your nervous system to move faster by exaggerating swing tempo and intent. Begin with your normal stance and grip. Use a light speed stick or even a cut-down driver shaft if needed. Swing with maximum effort, both right- and left-handed. Focus on balance, rhythm, and most importantly—intent. You’re training speed, not mechanics here. Rest 30–45 seconds between sets. Perform 3–4 sets of 5 reps each side. This kind of neural speed training has shown up to 10–15% swing speed gains in under two months. Avoid getting lazy or turning this into a technical drill. Let loose. Swing hard. The radar gun should show it.
Day 3
1. Barbell Landmine Rotations
- Why: This move builds rotational strength, trunk stability, and sequencing—essential components of a powerful and consistent swing. A 2020 golf biomechanics study showed that elite players produced higher rotational velocities in the trunk and pelvis than amateurs, and rotational power output had a strong association with driving distance (r = 0.72).
- How: Load one end of a barbell into a landmine or secure corner. Hold the other end with both hands. In an athletic stance, rotate the barbell in a wide arc from hip to hip. Pivot the back foot and allow your hips to follow the bar. Keep your core braced and movement explosive but smooth. Perform 3–4 sets of 6–8 reps per side. Add light weight as you progress.
- What to Think: Imagine coiling like a spring and uncoiling with speed. This isn’t about control—it’s about developing rotational intent. Use your hips to drive the motion, not your arms. Feel the twist from the ground up, just like in a real swing. Landmine rotations combine anti-rotation control with aggressive trunk and hip turn. You’ll anchor one end of a barbell in a landmine attachment or a corner and hold the free end with both hands. From an athletic stance, rotate the bar in a rainbow arc from side to side, pivoting your rear foot as you move. Focus on generating the movement from your core and hips—not just your arms. Brace your abs and keep a firm grip. This builds stability while reinforcing explosive torso rotation, which is critical for a powerful swing. Do 6–8 reps per side for 3–4 sets. Add small weight plates as needed but maintain explosive tempo. The movement pattern mimics the coil and release of your golf swing, making this one of the best transfers to rotational sports like golf.
2. Countermovement Jump (Onto Jump Box)
- Why: The countermovement jump is a validated test and training tool for lower-body explosive power. A 2019 study found that peak vertical power in this jump strongly correlates with clubhead speed (r = 0.70), especially among amateur golfers. It reflects how well you can generate ground reaction force and transfer it upward—just like the jump-like motion in your downswing.
- How: Stand with feet shoulder-width apart. Quickly dip into a quarter squat, then explode upward using your arms and legs to project yourself onto the box. Choose a height (12–24″) that lets you land softly without strain. Stick the landing with bent knees and step down under control. Perform 3–5 reps per set, focusing on jump height and fluidity. Rest 60–90 seconds between sets.
- What to Think: Think “springy,” not grindy. You want to feel like your legs are launching you, not muscling you up. This drill teaches your body to accelerate from the ground—just like the best swings start from the ground up. Feel the floor, fire through your legs, and own the landing.Jumping onto a box may seem like a basic move, but when done explosively, it’s one of the purest indicators of power potential. The countermovement jump reflects how much force you can rapidly produce from the legs and core. Start by standing upright, then dip quickly into a quarter squat before launching upward. Swing your arms for maximum lift. Land softly on the box, knees bent, and step down one foot at a time. The box height should challenge but not intimidate—aim for 18″ if you’re decently athletic. Focus on upward velocity, not just getting onto the box. This movement taps into your body’s fast-twitch capabilities and conditions your neuromuscular system to respond faster—exactly what you want when trying to accelerate through impact.
Final Thoughts
This program is still in the early stages for me, but the foundation feels strong. After years of feeling stuck at a low clubhead speed, I needed a plan that made sense—not just technically, but logistically. I wanted something that fit around work and family life, something rooted in evidence, and something I could actually stick to. This 3-day, 2-exercise approach gives me the structure and focus I’ve been missing.
What’s helping me stay on track is the SmartGym app on my Apple Watch and iPhone. It lets me build and repeat workouts, track reps and sets, and see how my training aligns with my daily activity and recovery. When life gets chaotic, having a plan already loaded and ready means I don’t skip sessions or waste time. It’s been a quiet form of accountability—and an underrated part of staying consistent.
Right now, my weekly rhythm looks like this: I train Monday, Wednesday, and Friday. I try to hit the outdoor range or my indoor simulator twice a week, usually with short 30-minute sessions. Once a week, usually on a post-call day, I’ll walk 9 holes on a local par-3. If I’m making clean contact but feeling slow, I lean into the gym work. If my strike quality dips, I shift toward the range and tempo drills. It’s not a perfect system, but it’s mine—and I hope it gives you a model for building your own momentum.
References
- Uthoff et al. (2021). Effects of Resistance Training Methods on Golf Clubhead Speed and Hitting Distance: A Systematic Review. J Strength Cond Res, 35(9), 2651–2660.
- Suhara et al. (2023). Relationship of Clubhead Speed With Explosive Power and Muscle Strength of the Hip and Trunk Joints of Elite Golfers. J Strength Cond Res, 37(4), 859–865.
- Choi et al. (2011). Effects of Specific Golf Swing Medicine Ball Training on Club Head Speed. Journal of Sports Science and Medicine.
- Doan et al. (2006). Effects of a 12-week Resistance Training Program on Club Head Speed. International Journal of Sports Physiology and Performance.
- Driggers & Sato (2019). The Effects of a Combined Strength and Power Training Program on Collegiate Golfers. Journal of Strength and Conditioning Research.
David is an avid golfer who loves walking Connecticut’s courses and playing alongside his family. He’s passionate about golf course architecture and one day hopes to play at Pebble Beach.
