In Part 3, the final part of my “More Distance for Golf” series, we’re going to talk about what you can do to get longer from a golf fitness standpoint.
Catch Up: In Part 1 of the series, I wrote about some of the technical aspects of the swing you can employ for more distance in your golf game that were based on cues from professional long drivers, In Part 2, I shared some things that could help you get more distance from an equipment standpoint.
Long Drive Golf Fitness
In all of the interviews I’ve done with my professional long drive colleagues and friends via Swing Man Golf, just one of them said they swing as fast as they do naturally. The lone exception, who said his distance was natural, told me in the interview that he’s in the gym 5-6 days/week. So whether they realize it or not, every single long-drive guy is doing or has done something from a golf fitness standpoint to be able to swing faster to generate more ball speed. So what are some things they do… and that you can do?
Practice Swinging Faster
First, simply practice swinging faster. This may sound obvious, but virtually none of the golf world does it outside of professional long drivers. It makes perfect sense, too.
If you think about wanting to get better at something, you practice it. If you want to get better at playing the piano, you sit your butt down at the piano and start clacking away. The same goes for building club head speed. If you want to get faster, you need to spend some time trying to swing faster. A few tips I’d point out when doing this are:
1. Track Your Speed. In general, results are better when you have some sort of measuring device to track your speed. In this way, you also make sure you are pushing yourself on your training swings. It also feels good over time as you see the speeds go up. Although Flightscope has a function on it where you can measure the speed of what you are swinging without needing to hit balls, I typically recommend the Sports Sensors Swing Speed Radar. It’s lightweight, travels and packs up well, is accurate enough, and it’s much easier on your wallet than buying a full out launch monitor.
2. Remember, accuracy matters. Swing as fast as you can while still retaining good fundamentals and control. If you’re going to build speed, it’s important that it be “keep-your-ball-on-the-golf course” speed.
3. One way is fine. You can swing opposite-handed if you want for the sake of body balance or “being able to stop the speed you are trying to build on your dominant swinging side,” but it’s not necessary. Some aspects of training are important for training both sides, but practicing swinging fast is not one of them. If you focus on good clean balanced finished positions, that can suffice for training to “stop what you start”.
4. Take Your Time. Don’t rapid fire the swings or rush to look at the radar. Make a swing, check your balance at the end, take in what you did, then look at the radar if you want and re-set for the next swing. This also gives your body a little break between swings to make sure you are going at peak speed for each swing. Do too many in a row, and the speed starts dropping off. The same rhythm you would use for hitting balls on the range is a decent guideline.
5. Range balls are optional. You can hit balls if you want, but if you do, don’t worry as much about what the ball does or where it goes. Remember, this is an exercise for more speed.
6. Training clubs can help. From a swing speed training standpoint, there are overspeed-type training aids (for example, Super Speed Golf or the Speed Whoosh). Then there are those that provide wind resistance (a Swing Fan, section of a pool noodle, etc) and heavy clubs. Heavy clubs are okay provided you swing them fast, but use caution because you want to stay injury-free. Typically, I prefer the other two types. Whether you incorporate training aids is up to you. The important thing is that you are spending time trying to swing faster.
Second, work on getting stronger over time… a lot stronger. Long-drive guys tend to be very strong. They’re not necessarily big, but strong. For example, two-time World Long Drive Champion Jamie Sadlowski weighs just 165-175 pounds, yet he has done hexbar deadlifts (a rack pull is similar and more highly recommended) for reps with over 480 pounds on the bar. That requires a strong everything: hands, forearms, lower back, butt, hamstrings, etc. I’ve swung in the low 140s when I used to compete, and when I was at my strongest I had built up incrementally to 700-pound half squats.
Also, although it helps to be strong in all aspects of the swing, the most important place is in the downswing. Remember, all of us — whether world long-drive champion or senior club player — start at 0 mph at the top of the backswing and get to whatever speed you are at impact.
While there are lots of good way to build golf swing strength, isometrics are a nice easy place for anyone to start. I wrote about that for GolfWRX here.
If building speed is your primary concern, make sure the exercises closely mimic your golf swing for best distance gain results. And keep the reps down. For example, you might do 3-6 sets of two repetitions versus three sets of 10, 8, and 6 reps.
You can also move to relatively heavy, explosive power-type moves rather quickly if your form is good and you’ve spent a few sessions working up to what’s considered heavy for you. Of course, do use good sense and pay attention to your body and what you are doing. There’s no reason to hurt yourself. Working with a qualified pro, coach, or trainer can help. Move up in resistance or weight whenever you can safely do so.
Lengthen Your Backswing
Finally, as was mentioned in Part 1, a longer backswing has a greater potential to hit the ball farther. That being said, a longer back swing may or may not be what’s best for you. It depends a little bit on your goals and what you want to do, so you may want to consider thinking about the pros and cons and/or discussing with your instructor before jumping in.
If a longer backswing is a direction you want to go, I’d recommend a couple things. First, work directly on the range of your backswing length. That’s the most important one because it hits all the areas you need in the precise way you’ll use them. For example, you could go to the top of your backswing in front of a mirror and take a few slow deep breaths. As you breath out, feel the tension seep out of the tight spots in your body and allow yourself to go back slightly farther. There’s no harm in doing this multiple days per week if you want.
You could also use a band and ever so slightly walk yourself out away from the anchor point to help get your body to rotate farther back away from the ball.
Second, beyond working specifically on your backswing, focus on things that will improve the range of your neck rotation (your ability to keep your head on the ball while swinging back). You can also work on the range of your torso rotation and hip rotation.
So there you go! Hopefully, this long-drive series has provided you with some insight in to what you can do add distance at any age or skill level through improvements to your technique, equipment, and body.