If you want more power in your golf swing, you need to train for power. (Or swing like Happy Gilmore.) But your exercises needs to be specific — which ones are best?
These are some of my favorite power exercises for golfers. By adding these to your routine, you’ll notice more explosiveness through your swing and a spike in your clubhead speed — it’s like you’ll unlock a cheat code for more power. The ball with jump off the face better than ever before giving you more options and control with your clubs.
Put that all together and you’ll shoot lower scores.
These exercises, however, are more for the advanced golfer — probably on a school team (or looking to get into one), an avid golfer, and someone who may have already gotten a personal trainer specially for golf.
If that’s not you, that’s fine and you can still do these exercises. But you might not get as much out of it as an advanced golfer. Also, because these moves are quite explosive, they might flare up any pre-existing injuries. In no way does that mean these exercises are unsafe — it just means that, if you’re already nursing some pain — it’s not the best selection of movements.
Exercise #1: Kettlebell Swing
“It’s all in the hips,” said Chubbs in Happy Gilmore. And while his student wasn’t the most elegant of golfers, he had a great point. The hips are the main driver of the golf swing and it’s what generates all the force.
Target it with the kettlebell swing. It’s a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes, and core, which will boost your distance, and it also crushes your lungs and blasts your metabolism because it repeats so quickly.
Adding the swing to your workout will absolutely improve your athleticism.
Start with the kettlebell a few feet in front of you. Your hips should be bent, back flat, and knees slightly bent. Pull the kettlebell between your legs like a center snapping a football to the quarterback and then explosively lock out your hips, knees, and ankles at the same time. Imagine propelling the kettlebell to a target in front of you.
Exercise #2: Split-Stance Medicine Ball Throw
Golf is a rotational sport. The split-stance med ball throw is one of best — and most basic — rotational power exercises there are.
Get in a split-stance with the leg closer to the wall forward. Set your core and throw a medicine ball into a wall as hard as you can. Quickly catch and repeat. Do this for 10 reps and switch sides.
Exercise #3: Lateral Hops
I took a PGA professional on a workout and had him do this exercise for the first time. This is a guy who could crush shots accurately and shoot ridiculously low scores. But he was flopping all over the place.
He had no balance. And without the balance, he was wasting his power.
Within in a few weeks, he improved significantly and started using the right muscles to land (which protected his knees). He started feeling so much more balanced and steady throughout his swing. Also, by strengthening the muscles that decelerated his body, he was improving the ones that accelerated his body, too.
When preparing for the jump, keep your knee slightly bent and sit into your hips, then explode up as high as you can. Land on your mid-foot and try to return to the same position you jumped from. Do NOT land on your toes or shoot your knees forward. Land as quietly as possible.