How to Increase Your Golf Swing Speed with Core Training
Do you want to increase your golf swing speed?
I’ve never heard anyone say their swing speed is too fast, they may swing too hard, but there is never enough swing speed.
How do you increase your swing speed?
Well, advances in golf equipment improve almost every year, and most people spend hundreds of dollars to purchase a couple of more yards.
But these hardware advances have nearly reached the end of legal improvements, and each year increases are diminishing.
Recently golf fitness, or as I would rather call it golf conditioning, has gained some momentum and mainstream media coverage as an essential aspect in improving a golfer’s ability to play better golf.
In the last couple of years, fitness professionals, physicists, and engineers have researched how the body moves during a golf swing and has evaluated the effects of movement patterns, swing timing, and the physics involved to optimize the golf swing.
With equipment advances diminishing, golfers will need to optimize their kinematic swing sequence and improve their mobility, muscle stability, and increase strength to hit the golf farther.
These physical advancements will also lead to better swing mechanics and the often overlooked benefit of improving the long-term health of the golfer.
To hit the ball farther, you will need to increase your golf swing speed.
There are many ways to increase swing speed, but in the end, it comes down to having a strong core and the ability to control movements in the lower and upper body.
The core transfers energy from the legs to the upper body, and without an active core, power is lost. The core is also responsible for separating movement between the upper and lower body. Being able to rotate the hips without the upper body moving will improve your timing and add more power to your swing.
This article has three exercises and an exercise progression that will help increase your golf swing speed.
Golf Swing Speed
Increasing swing speed will allow you to hit the golf ball farther. Granted, there’re a lot of other factors, but if you have a decent golf swing and hit the golf ball in the middle of the club on most swing attempts adding swing speed is what you need to do.
I’ve touched on swing speed in a few other articles.
- 1.81 Great Reasons Why You Need to Increase Clubhead Speed
- How to Increase Swing Speed – Research Results
- How to Improve Your Golf Swing Speed Training
I’ve also mentioned the importance of separating movement between the upper and lower body as a way to increase swing speed. These articles also include exercises that will increase golf swing speed and separation.
- The Important Aspects of a Great Golf Swing Sequence
- How to Add More Power to Your Golf Swing with Lower Body Separation
The exercises in the articles above and those below should be added to your golf conditioning program. They will increase your golf swing speed and separate movement between the upper and lower body so you can hit the golf ball farther.
Core Doesn’t Add But Can Subtract
Your major core muscles don’t add power to your golf swing. Bummer, I know, but if weak, they will take power away.
Weak core muscles are like a band on a slingshot. If the band is thin or weak, there will be no power transferred to the projectile no matter how far back you pull the rubber band.
Same with flexibility, if the band on your slingshot is thick but not flexible, you won’t be able to pull the band back very far to add power.
A good slingshot has a responsive and strong band that transfers power from the pull into the projectile.
Support is essential too. Could you shoot a projectile farther from a slingshot that has only a handle or one that has a handle and brace that rests on the forearm?
The one with the brace, right?
Same with the core, if the supporting muscles are strong, meaning you can activate them at will, you will be able to transfer power from the legs into the golf swing more efficiently. This creates more golf swing speed.
Start strengthening your core from the outset.
Any strength added to the lower body is lost with a weak core, and not having control of the muscles that separate movement from the lower and upper body will result in a poor kinematic swing sequence with no benefit of net power gain.
The Key to Strengthen the Core
Your core isn’t only your 6-pack. It includes a lot of muscles.
The primary muscles involved are the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, longissimus thoracis, and the diaphragm. Your lats, glutes, and traps are also used when you activate one or more of the major core muscles.
Because of all the muscles involved in protecting your spine, breathing, and rotating your body, it takes many exercises to strengthen them. This is why I write so many articles on core strength and the ability to separate movement between the lower and upper body.
Exercises to Increase Golf Swing Speed
Below are some exercises that will help strengthen your core muscles and activate the muscles that separate movement between the upper and lower body.
Horizontal Chops – Wide Base
One of my favorite exercises.
The exercise will be self-evident by watching the video. If you don’t have a cable machine, you can use bands, and some are listed below. Use a stability ball as the unstableness of the ball is what will help activate the core muscles to keep the lower body stable.
- Attach the band or raise the pulley, so you are pulling exactly level your arms are when parallel to the floor.
- Tighten your core before starting the exercise
- Keep the pelvis stable and try not to move your legs one way or the other.
- Go slow at first until your lower body can stay still. Then pull across faster. When you can do the exercise quickly while keeping the lower body still add more tension or weight and slow down the movement again.
- Don’t forget to turn around and do both sides.
The torso backswing mimics the actual golf backswing.
Get into a 5-iron posture and cross your hands across your chest. Now, slowly turn your shoulders back. Unlike your golf backswing, keep your hips stable. Don’t rotate them back.
Don’t overextend your turn. Once you feel your lower body move, stop the rotation and hold the position. It doesn’t matter how far you turn, even a little is okay. Your rotation will increase with practice.
Make sure you do the exercise to your follow-through side as well.
Once you can make a full turn, you can add a band for resistance.
Sorry for the music in the video, the exercise is good, the music, not so much.
Band Resisted Hip Twister
Time to move the lower body and keep the upper body still.
Anchor a band to your side at raised arm level. Push the band out away from your body and hold it with tension on the band.
Keeping your shoulders and upper body stable and still, rotate your hips as far as you can with control. Again, if you can’t rotate them far, you will get more range of motion with practice.
Turn around and do the exercise facing the other direction.
You may find this easier than the supported hip twister because you’ve activated the core by doing the Pallof press.
You may have seen this plank progression before. I’m presenting it again because it is a very good plank sequence.
What is good about it? Well, you have to hold your body up in all directions. The progression is continuous, and you are in motion between progressions.
Make sure you keep your shoulders, hips, and ankles in a straight line. No arching allowing.
She makes it look easy. It is not.
Practice Makes Perfect
When you first try to do these exercises you might not rotate very far, or last very long during the plank progression. But, keep practicing these exercises and your core will get stronger and you will be able to move your lower and upper body without the other moving.
When your core is strong and you can move your hips forward without your upper body moving you will be able to increase your golf swing speed and hit the golf ball farther.
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