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Speed, Power, and Distance All clubs Expert / Intermediate ⏱ 3 min 🇬🇧 Video in English, summarized

Viktor Hovland's Workout Routine: Building Power

Viktor Hovland demonstrates three exercises he uses to build power: a squat to build a strong foundation, explosive jumps, and medicine ball throws—all before heading out to hit drives. Each time, he explains how these exercises relate to pushing off the ground during the swing.

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Viktor Hovland
Viktor Hovland · his YouTube channelFree lesson selected by Fred P.

To be continued

7 minSame problemDriver Speed for Seniors: Glenn HaynesAussie Golf Pros · Seniors6 minSame problemUse the Ground to Hit Harder: Pavon's DrillMatthieu Pavon · Intermediate / Expert2 minFrom the same proViktor Hovland's Lag Putting SecretViktor Hovland · Intermediate

What the lesson shows

First exercise: The Hexagonal Bar Squat. Viktor Hovland wants to build a foundation and get stronger so that, eventually, he can swing faster. He emphasizes a straight, stable back, without slouching: posture matters, especially since golf involves a lot of contact with the ground. He finds it motivating to see that he can lift heavier weights and swing faster.

Second exercise: jumps with two 15-pound dumbbells, as explosively as possible, then without dumbbells, using your arms to generate speed. The harder you push off the ground, the more energy you get back, just like on the downswing. Third exercise, right before playing: throwing 8-pound medicine balls against a wall, three on each side. He lifts his right heel as he rises to initiate the move, then uses his hips to turn toward the floor and throw with more force.

The Exercise, Step by Step

  1. Hexagonal barbell squat: Keep your back straight and stable, and feel grounded above the weight.
  2. Jumps with two light dumbbells, as explosive as possible, in two sets.
  3. Resume the jumps without dumbbells, using your arms to build speed.
  4. Push hard against the ground so that the energy flows upward, just like on the downswing.
  5. Before you start playing, throw a medicine ball against a wall three times on each side.
  6. Lift your back heel as you rise to act as a trigger, then rotate your hips toward the floor to generate more power.

Key Takeaways

The squat builds the foundation: keep your back straight and stable, without rounding it.
Becoming stronger and more explosive helps you swing faster.
Dumbbell jumps should be performed as explosively as possible.
The harder you push into the ground, the more energy comes back up, just like when you're going downhill.
Medicine ball throws: Lift your right heel as you rise, then rotate your hips toward the floor.

Mistakes to Avoid

  • Hunching over during a squat, especially when lifting a weight.
  • Perform the jumps gently instead of trying to be explosive.
  • Throw the medicine ball using only your arms, without pushing off the ground or rotating your hips.

Driving Range Mode

Keep it in plain sight, on the rug.

  1. Hexagonal Bar Squat, Back Straight
  2. Two sets of explosive jumps with light dumbbells
  3. Three medicine ball throws on each side before hitting drives

Your Questions

What weight does Viktor Hovland use?

Two 15-pound dumbbells for jumps and an 8-pound medicine ball for throwing against the wall.

When does he do the medicine ball throws?

Among his latest drills, right before he goes out to play or hit some drives. He also does jumping exercises on the weekends to build up his speed.

What is the connection between these exercises and the swing?

Ground force. Viktor Hovland compares the push-off in jumps to a downhill run, where you apply a lot of downward pressure and then explode upward.

Learn More

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Video posted on YouTube by its creator (Viktor Hovland). Best Golf Tips selects and summarizes the best free lessons without hosting them.

* Amateur competitions with guidance from the pros