4 Exercises to Improve Swing Speed in Golf
To hit the ball farther, you first need to swing the club faster. Paul Lambersens suggests four physical exercises to incorporate into your workout—all involving rotation on both sides—followed by a surprising tip: set aside the weighted club.
To be continued
What the lesson shows
The four exercises cover the swing rotation. The first is a rotational squat: You lower yourself, then lift back up while rotating as in a swing, about ten to fifteen times in one direction, then in the other. If it’s too easy, add a shoulder press as you lift back up. The second one: place a club on your shoulders for balance, then climb onto a chair Take a step to the side and lift your knee toward the sky, tightening your abs. The third one: some 180° rotational jumps, about twenty, by building up speed and using their legs to burst forward. The fourth: a One-arm pull with a resistance band caught, while rotating and opening upward.
Each exercise is done in both directions, to balance your body: one side always seems easier—usually the side of your swing. Finally, Paul Lambersens sees many golfers practicing with a weighted club. In his view, this prevents them from generating speed. Instead, he advises swing with an extremely lightweight shaft, to develop the neuromuscular connections needed for speed. Stop if you feel any pain.
The Exercise, Step by Step
- Rotational squat: Lower yourself, then rise while rotating as if you were swinging, 10 to 15 times in one direction and then the other; add a shoulder press if it’s too easy.
- Chair Step-Up: Hold the club on your shoulders, engage your core, take a step to the side, and lift your knee toward the sky—10 to 15 times on each side.
- 180° jumps: Build up momentum, push off with your legs, and twist in the air—about 20 times, alternating directions.
- One-arm pull: With the resistance band attached, pull up while rotating and extending your arm, about ten times on each side.
- Finish with quick swings using a very light club.
- Stop if you feel any pain.
Key Takeaways
Mistakes to Avoid
- Focus only on one aspect of your swing.
- Doing squats without rotation: you lose the connection to the golf swing.
- Climb onto the chair without tightening your abs.
- Speed training with a weighted club.
Driving Range Mode
Keep it in plain sight, on the rug.
- Rotational squat, in both directions
- Climbing onto a chair using a knee push
- 180° jumps using leg drive
- Elastic Arm Pull
- Fast swings with a very light handle
Your Questions
Should you train with a weighted club to gain speed?
Paul Lambersens believes the opposite: with a heavy club, it's hard to generate speed. He recommends swinging with an extremely light shaft to teach your body to move quickly.
Why do the exercises in both directions?
To balance the body and the muscle chains. He notes that one side is always easier—usually the one you swing with.
How many repetitions should I do?
He does about 10 to 15 squats and chair jumps on each side, about 20 jumps, and about 10 pull-ups on each side.
Learn More
Video posted on YouTube by its creator (Paul Lambersens). Best Golf Tips selects and summarizes the best free lessons, without hosting them.