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Best workout for increasing clubhead speed


111 replies to this topic

#1 EzBreezy

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Posted 14 April 2018 - 05:36 PM

I'm really deciding that I want to take golf seriously and maybe turn pro at somepoint, and a place where I feel I'm currently lacking is in clubhead speed compared to some of the top players.  I was wondering what workouts you big bombers out there are doing to get your speed.  Thanks!


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#2 Petunia Sprinkle

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Posted 14 April 2018 - 05:39 PM

Hill sprints, boxing and Yoga.

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#3 Ryan3773

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Posted 14 April 2018 - 06:08 PM

Explosive lifts(cleans, split jerk) have helped me. Build a stronger lower body too, squats and deadlifts.

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#4 yellowballs

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Posted 15 April 2018 - 12:29 PM

View PostRyan3773, on 14 April 2018 - 06:08 PM, said:

Explosive lifts(cleans, split jerk) have helped me. Build a stronger lower body too, squats and deadlifts.
How does getting a stronger lower body via DL and squats increase CH speed?  Not questioning.  Want to learn.

Edited by yellowballs, 15 April 2018 - 12:30 PM.


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#5 OakLawnGolfPro

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Posted 15 April 2018 - 12:33 PM

Generating force with your legs can help with speed.  Important to make some physical gains along with maybe some overspeed training, but I think physical gains is biggest factor.


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#6 bobcat

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Posted 15 April 2018 - 12:34 PM

You can't really 'build up' the 'fast twitch muscles' needed for swing speed through a physical workout, but playing more Golf can help!  Too much muscle mass from weight training can actually decrease flexibility and make your swing slower!

The sheer repetition of the golf swing will likely help more than anything else so it may be best to work improved technique as a way to achieve more swing speed!... :swoon:


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Edited by bobcat, 15 April 2018 - 12:44 PM.

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#7 glk

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Posted 15 April 2018 - 12:37 PM

View Postyellowballs, on 15 April 2018 - 12:29 PM, said:

View PostRyan3773, on 14 April 2018 - 06:08 PM, said:

Explosive lifts(cleans, split jerk) have helped me. Build a stronger lower body too, squats and deadlifts.
How does getting a stronger lower body via DL and squats increase CH speed?  Not questioning.  Want to learn.
Extending your body is a power move.   A benefit of early extension is this power generation though it takes that back with typical flip release that is needed  - so consistency and low point control kinda go out the window.   Dl and squats will definitely increase your power in extending.   Just have to do it in the proper seqquence.

Edited by glk, 15 April 2018 - 12:38 PM.


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#8 wmblake2000

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Posted 15 April 2018 - 04:49 PM

View Postyellowballs, on 15 April 2018 - 12:29 PM, said:

View PostRyan3773, on 14 April 2018 - 06:08 PM, said:

Explosive lifts(cleans, split jerk) have helped me. Build a stronger lower body too, squats and deadlifts.
How does getting a stronger lower body via DL and squats increase CH speed?  Not questioning.  Want to learn.

Bubba Watson's caddy Ted Scott gave a clinic while I was at the Masters. Very smart, good guy who has known a lot of pros very well.

His thought was that the legs play a huge role in distance, by the lead leg first creating force into the ground in transition and then as you near impact to jump (my words, not his) - he said that the longest guys generally have a high vertical leap.

I also see in my swing that I have an internal mental governor/restrictor plate and i have to break that open to increase speed...

Edited by wmblake2000, 15 April 2018 - 04:51 PM.

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#9 Petunia Sprinkle

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Posted 15 April 2018 - 05:02 PM

Heavy full body lifts can help improve rate of force development. Though, Iíve seen a lot of people just get stronger without getting faster.

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#10 dhartmann34

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Posted 15 April 2018 - 05:05 PM

SuperSpeed golf trainer seems to be helping quite a few people. I hear it's quite a workout itself.


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#11 heavy_hitter

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Posted 16 April 2018 - 08:53 AM

View Postdhartmann34, on 15 April 2018 - 05:05 PM, said:

SuperSpeed golf trainer seems to be helping quite a few people. I hear it's quite a workout itself.

Will second this.  There is a reason many PGA, LPGA, Web.com, and any other tour guys are putting these in their bags.  They work.  It is more training your brain to swing faster than it is a workout.

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#12 Mob

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Posted 16 April 2018 - 08:56 AM

I just got a swing impact, swing caddy. Reviews look good and I like the fact that it tells swing speed while using it.

I should get it Wednesday and will report back.

Edited by Mob, 16 April 2018 - 08:56 AM.

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#13 yellowballs

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Posted 16 April 2018 - 10:51 AM

View Postwmblake2000, on 15 April 2018 - 04:49 PM, said:

View Postyellowballs, on 15 April 2018 - 12:29 PM, said:

View PostRyan3773, on 14 April 2018 - 06:08 PM, said:

Explosive lifts(cleans, split jerk) have helped me. Build a stronger lower body too, squats and deadlifts.
How does getting a stronger lower body via DL and squats increase CH speed?  Not questioning.  Want to learn.

Bubba Watson's caddy Ted Scott gave a clinic while I was at the Masters. Very smart, good guy who has known a lot of pros very well.

His thought was that the legs play a huge role in distance, by the lead leg first creating force into the ground in transition and then as you near impact to jump (my words, not his) - he said that the longest guys generally have a high vertical leap.

I also see in my swing that I have an internal mental governor/restrictor plate and i have to break that open to increase speed...
I do believe there is a vertical/jumping component to maximizing CH speed, but this is what I don't understand.  Just looking at Bubba I would be surprised if he has a high vertical jump and I'd be even more surprised if he does heavy squats or has strong legs.  Yet he move it out there.  I also question if he got stronger legs via squatting that he'd hit the ball farther.  Maybe I'm wrong?

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#14 MonteScheinblum

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Posted 16 April 2018 - 11:30 AM

View PostEzBreezy, on 14 April 2018 - 05:36 PM, said:

I'm really deciding that I want to take golf seriously and maybe turn pro at somepoint, and a place where I feel I'm currently lacking is in clubhead speed compared to some of the top players.  I was wondering what workouts you big bombers out there are doing to get your speed.  Thanks!

There is no substitute for learning to swing the club as fast as you can while hitting the middle of the face...and doing as many reps as you can.

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#15 golfnmudd

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Posted 16 April 2018 - 11:45 AM

View Postyellowballs, on 16 April 2018 - 10:51 AM, said:

View Postwmblake2000, on 15 April 2018 - 04:49 PM, said:

View Postyellowballs, on 15 April 2018 - 12:29 PM, said:

View PostRyan3773, on 14 April 2018 - 06:08 PM, said:

Explosive lifts(cleans, split jerk) have helped me. Build a stronger lower body too, squats and deadlifts.
How does getting a stronger lower body via DL and squats increase CH speed?  Not questioning.  Want to learn.

Bubba Watson's caddy Ted Scott gave a clinic while I was at the Masters. Very smart, good guy who has known a lot of pros very well.

His thought was that the legs play a huge role in distance, by the lead leg first creating force into the ground in transition and then as you near impact to jump (my words, not his) - he said that the longest guys generally have a high vertical leap.

I also see in my swing that I have an internal mental governor/restrictor plate and i have to break that open to increase speed...
I do believe there is a vertical/jumping component to maximizing CH speed, but this is what I don't understand.  Just looking at Bubba I would be surprised if he has a high vertical jump and I'd be even more surprised if he does heavy squats or has strong legs.  Yet he move it out there.  I also question if he got stronger legs via squatting that he'd hit the ball farther.  Maybe I'm wrong?


I share that thought about bubba.  For me...over the years my distance off the tee has usually had some direct correlation with my workout habits.  If I was pressing/lifting heavy weight (for me), my speed was normally higher.  I have had a bad habit of working out much more through the winter and not playing much golf in that time, and then slacking on my weights during the summer when Iím playing (hard to do both with family and work lol).  I have noticed that I normally hit the ball farthest in the spring when I still have some of that strength left over from winter lifting.

When I watched the celebrity nba all star game, the first thing I thought was ďhow does HE hit it so far?Ē  Bubba doesnít LOOK like he could clean/bench/or squat 135lb.  But I may be wrong.  He can certainly generate some speed with a club though!


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#16 larrybud

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Posted 16 April 2018 - 11:57 AM

View PostMonteScheinblum, on 16 April 2018 - 11:30 AM, said:

View PostEzBreezy, on 14 April 2018 - 05:36 PM, said:

I'm really deciding that I want to take golf seriously and maybe turn pro at somepoint, and a place where I feel I'm currently lacking is in clubhead speed compared to some of the top players.  I was wondering what workouts you big bombers out there are doing to get your speed.  Thanks!

There is no substitute for learning to swing the club as fast as you can while hitting the middle of the face...and doing as many reps as you can.

Monte, but what does "learn to swing the club as fast as you can" really mean?  

How does one "learn to swing fast"?

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#17 zripp3

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Posted 16 April 2018 - 12:03 PM

It's not how fast you swing, but how well you swing fast.  At least that works for my John Deere.

I'm by no means a fast swinger by wrx standards, but also find I have a mental "block" that prevents me from trying to swing faster.  Perhaps this is due to the subconscious brain trying to protect me from injury because the muscles and joints aren't prepared to swing faster and maintain a safe stabilization.

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#18 Petunia Sprinkle

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Posted 16 April 2018 - 12:04 PM

I think there are a lot of people who could swing faster than they do now, already, they just donít because theyíre afraid theyíll miss the ball if they do. And some others are afraid doing so will violate some perceived swing orthodoxy and condemn them to eternal damnation.

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#19 jbsg02

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Posted 16 April 2018 - 12:47 PM

View Postdhartmann34, on 15 April 2018 - 05:05 PM, said:

SuperSpeed golf trainer seems to be helping quite a few people. I hear it's quite a workout itself.

I've been wanting to try those but don't want to shell out the $200

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#20 RattlesnakeRon

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Posted 16 April 2018 - 01:07 PM

View Postjbsg02, on 16 April 2018 - 12:47 PM, said:

View Postdhartmann34, on 15 April 2018 - 05:05 PM, said:

SuperSpeed golf trainer seems to be helping quite a few people. I hear it's quite a workout itself.

I've been wanting to try those but don't want to shell out the $200

There are a couple of long threads here that have DIY instructions that will bring the price down to more like $50. Search this forum for SuperSpeed.


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#21 Nard_S

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Posted 16 April 2018 - 01:43 PM

I find working legs and core do a lot to increase stability and over all speed. Give it a few months at 3x a week, I'll see a noticeable improvement on all clubs.without changing the swing.

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#22 yellowballs

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Posted 16 April 2018 - 02:31 PM

View PostNard_S, on 16 April 2018 - 01:43 PM, said:

I find working legs and core do a lot to increase stability and over all speed. Give it a few months at 3x a week, I'll see a noticeable improvement on all clubs.without changing the swing.
Would you mind sharing some of the leg and core exercises you do?

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#23 Nard_S

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Posted 16 April 2018 - 03:53 PM

View Postyellowballs, on 16 April 2018 - 02:31 PM, said:

View PostNard_S, on 16 April 2018 - 01:43 PM, said:

I find working legs and core do a lot to increase stability and over all speed. Give it a few months at 3x a week, I'll see a noticeable improvement on all clubs.without changing the swing.
Would you mind sharing some of the leg and core exercises you do?

Legs: Squats and presses galore plus various machines for calves, quads and glutes. Elliptical on high step and torque and do intervals.

Core: Ab: crunches, oblique twists  pull up bars. Cabled machines and free weights where stability is required is always good. Isolate lower back & shoulders on machines. For cardio, rowing machine.

I pretty much do everything except heavy arm and chest work. Big pecs and biceps are not conducive to golf swing. So I work them but not at as a high level or heavy as legs and core. Do inclined presses, butterfly's for chest, lot of free weight/ cable for arms.

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#24 MonteScheinblum

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Posted 16 April 2018 - 04:09 PM

View Postlarrybud, on 16 April 2018 - 11:57 AM, said:

View PostMonteScheinblum, on 16 April 2018 - 11:30 AM, said:

View PostEzBreezy, on 14 April 2018 - 05:36 PM, said:

I'm really deciding that I want to take golf seriously and maybe turn pro at somepoint, and a place where I feel I'm currently lacking is in clubhead speed compared to some of the top players.  I was wondering what workouts you big bombers out there are doing to get your speed.  Thanks!

There is no substitute for learning to swing the club as fast as you can while hitting the middle of the face...and doing as many reps as you can.

Monte, but what does "learn to swing the club as fast as you can" really mean?  

How does one "learn to swing fast"?

Iíd tell you but Iíd have to kill you.

Just like anything else, a trial and error process.  How do you hit a line drive, how do you throw a spiral, etc.?

You buy one of those cheap $100 SSR.  Make swings and see what produces faster results and better contact and do that better.

When I trained for the remax thatís all I did.  More effort often didnít lead to faster.

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#25 NikeGolferTX

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Posted 16 April 2018 - 04:11 PM

View PostMonteScheinblum, on 16 April 2018 - 04:09 PM, said:

View Postlarrybud, on 16 April 2018 - 11:57 AM, said:

View PostMonteScheinblum, on 16 April 2018 - 11:30 AM, said:

View PostEzBreezy, on 14 April 2018 - 05:36 PM, said:

I'm really deciding that I want to take golf seriously and maybe turn pro at somepoint, and a place where I feel I'm currently lacking is in clubhead speed compared to some of the top players.  I was wondering what workouts you big bombers out there are doing to get your speed.  Thanks!

There is no substitute for learning to swing the club as fast as you can while hitting the middle of the face...and doing as many reps as you can.

Monte, but what does "learn to swing the club as fast as you can" really mean?  

How does one "learn to swing fast"?

I'd tell you but I'd have to kill you.

Just like anything else, a trial and error process.  How do you hit a line drive, how do you throw a spiral, etc.?

You buy one of those cheap $100 SSR.  Make swings and see what produces faster results and better contact and do that better.

When I trained for the remax that's all I did.  More effort often didn't lead to faster.
Yep, just troubleshoot and review results. It goes a long way.


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#26 yellowballs

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Posted 16 April 2018 - 05:50 PM

View PostNard_S, on 16 April 2018 - 03:53 PM, said:

View Postyellowballs, on 16 April 2018 - 02:31 PM, said:

View PostNard_S, on 16 April 2018 - 01:43 PM, said:

I find working legs and core do a lot to increase stability and over all speed. Give it a few months at 3x a week, I'll see a noticeable improvement on all clubs.without changing the swing.
Would you mind sharing some of the leg and core exercises you do?

Legs: Squats and presses galore plus various machines for calves, quads and glutes. Elliptical on high step and torque and do intervals.

Core: Ab: crunches, oblique twists  pull up bars. Cabled machines and free weights where stability is required is always good. Isolate lower back & shoulders on machines. For cardio, rowing machine.

I pretty much do everything except heavy arm and chest work. Big pecs and biceps are not conducive to golf swing. So I work them but not at as a high level or heavy as legs and core. Do inclined presses, butterfly's for chest, lot of free weight/ cable for arms.
Good stuff.  Thanks for sharing.

26

#27 yellowballs

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Posted 16 April 2018 - 05:52 PM

View PostMonteScheinblum, on 16 April 2018 - 04:09 PM, said:

View Postlarrybud, on 16 April 2018 - 11:57 AM, said:

View PostMonteScheinblum, on 16 April 2018 - 11:30 AM, said:

View PostEzBreezy, on 14 April 2018 - 05:36 PM, said:

I'm really deciding that I want to take golf seriously and maybe turn pro at somepoint, and a place where I feel I'm currently lacking is in clubhead speed compared to some of the top players.  I was wondering what workouts you big bombers out there are doing to get your speed.  Thanks!

There is no substitute for learning to swing the club as fast as you can while hitting the middle of the face...and doing as many reps as you can.

Monte, but what does "learn to swing the club as fast as you can" really mean?  

How does one "learn to swing fast"?

I'd tell you but I'd have to kill you.

Just like anything else, a trial and error process.  How do you hit a line drive, how do you throw a spiral, etc.?

You buy one of those cheap $100 SSR.  Make swings and see what produces faster results and better contact and do that better.

When I trained for the remax that's all I did.  More effort often didn't lead to faster.
That's exactly what I do, but it seems like the more I experiment with what works (and what doesn't work) to increase speed the more confused I get.  Or the more swing thoughts I have in my head because I'm trying to do everything that nudged up speed a few mph.

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#28 Ryan3773

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Posted 16 April 2018 - 09:07 PM

If you want a very simple workout split/plan here is what I do:

Monday: squat, deadlift, bench, lat pull down
Wednesday: clean, jerk, front squat, close grip bench
Friday: same as Monday.

I do all lifts (besides lat pull down) 3x5.
Then throw in some sprints and some plyometrics and youíre good to go!

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#29 yellowballs

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Posted 16 April 2018 - 09:22 PM

View PostRyan3773, on 16 April 2018 - 09:07 PM, said:

If you want a very simple workout split/plan here is what I do:

Monday: squat, deadlift, bench, lat pull down
Wednesday: clean, jerk, front squat, close grip bench
Friday: same as Monday.

I do all lifts (besides lat pull down) 3x5.
Then throw in some sprints and some plyometrics and you're good to go!
Do you think more weight/less reps (5) is better for golf training that less weight/more reps (say 10+)?

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#30 Ryan3773

Ryan3773

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Posted 16 April 2018 - 09:41 PM

View Postyellowballs, on 16 April 2018 - 09:22 PM, said:

View PostRyan3773, on 16 April 2018 - 09:07 PM, said:

If you want a very simple workout split/plan here is what I do:

Monday: squat, deadlift, bench, lat pull down
Wednesday: clean, jerk, front squat, close grip bench
Friday: same as Monday.

I do all lifts (besides lat pull down) 3x5.
Then throw in some sprints and some plyometrics and you're good to go!
Do you think more weight/less reps (5) is better for golf training that less weight/more reps (say 10+)?

I donít think it really matters as long as you push yourself to do more over time. Keep cleans and jerks in the low rep range (2-5) though.


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