The best exercises to help increase swing speed
To execute a fast and efficient golf swing, coordination between three key characteristics of the body is required. Flexibility is a muscle’s ability to stretch or lengthen past its natural resting point. A lack of flexibility can result in negative swing characteristics due to the body’s inability to reach optimal range of motion needed to efficiently swing a golf club. At AMPD, we’re here to help you increase swing speed.
Half Kneeling Hip Flexor Stretch
- Get into a half kneeling position, place your left knee on the floor directly under the left hip, place your right foot in front of the right hip so that the right knee is directly over the right ankle
- Lean forward into your right hip while keeping your left knee pressed into the ground
- Keep your hips facing forward, engage your core, and do not allow your pelvis to rotate
- You should feel a stretch in the front side of your left hip
- Hold the stretch for 30 seconds to one minute, try to sink deeper into the stretch with each repeated repetition
- Repeat on the opposite leg
Increase the Intensity: Grab ahold of your back foot and bring your foot as close to your glute as possible. This will allow your hip flexor to stretch further.
Mobility, a term often confused with flexibility, is also important when it comes to optimal range of motion. Flexibility includes how far the joint moves AND how long the surrounding tissues of that joint stretch. However, mobility only refers to the degree to which a joint moves before being restricted by that joint’s surrounding tissues. Mobility is crucial to achieving a fast and efficient swing because it has a huge influence on movement patterns throughout the body.
Split Stance Adductor Mobilization
- Place right knee on towel/pad
- Extend left leg with knee straight to the side
- Arms straight, elbows extended
- Head, neck, and back neutral
- Rock glutes back to right heel
- Hold for ~2 seconds then return to starting position
- Repeat for 10-20 repetitions before executing the same movement on the opposite leg\
Increase the Intensity: Rotate left foot until toes point towards the ceiling. Return to starting position. Lift left heel off of the floor. Return to starting position.
Stability is the ability to control movement through coordination of muscles, joints and the neuromuscular system. Being able to stabilize particular sections of the body at certain phases of each swing will help your swing become more consistent and create more power at impact.
Single Leg Deadlift
- Stand with your feet hip width apart
- Kick your right foot back until parallel with the ground, keeping your entire body in a straight line, hips and shoulders stay square through entire range of motion
- You should feel a stretch on the backside of your supporting leg
- Slowly return to starting position
- Repeat for set amount of reps
- Repeat the same amount of reps on opposite leg
Increase the Intensity: Hold a weight in the same hand as leg that is kicking back. This will add resistance to this exercise making it more difficult. Start by using a light kettle bell or dumbbells then slowly increase weight with each set. By adding resistance training to your exercise program, strength levels will also improve.
Although flexibility, mobility and stability are independent of each other, it is important to recognize one is not more important than another. Lacking skill in even just one of these three components could be what is throwing you off of your game. When flexibility, mobility, and stability work together in harmony, your swing will be more consistent, efficient and you will see an increase in swing speed.
AMPD Golf Performance has built an effective training model to understand how each client moves and then builds an exercise plan to improve any physical imbalances. Correcting limitations through exercises specific to individuals will transfer into their swing and help them become a more proficient golfer.
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