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Golf workouts at home for clubhead speed with PGA Pro Jaacob Bowden: Part 1



Are you looking for a good golf workout you can do at home?

Even though the golf course, driving range, and/or gym may be inaccessible for you, using a few key things, it’s still possible to get in some solid work on your golf game using this week-long training program that I’ve put together for you. Through the training, you’ll quickly and drastically increase your clubhead speed. At Swing Man Golf, we know more clubhead speed means more distance. More distance automatically lowers your handicap and scoring potential.

One of the best parts is that you can do this right from your own home wherever you might have space to swing, whether that be your driveway, patio, garage, back yard, etc…and you only need a few simple things to get this done.

1) First, you’ll need something to swing. That’s pretty easy.

Practicing swinging fast is the first key in this training. If you want to get better at something in life, it pays to practice. You won’t become a top pianist if you don’t sit down at the keyboard and start clacking away. Getting faster is no different. At some point or another, to get faster, you’ll need to take some time and try to go faster.

At a base level, simply using your driver for this will work just fine. However, you can also incorporate other swing training aids into this golf workout program if you have them at home laying around.

I classify swing speed training aids in to three categories – lighter overspeed type clubs, heavier clubs, and wind resistance clubs. You can use any combination of these things along with your driver, but as I said, you can simply use your driver if that’s all you’ve got around the house.

2) Second, I’d highly recommend getting something to measure your swing speed, for example a Sports Sensors Swing Speed Radar.

This isn’t a requirement of any of our golf fitness training programs, but over the years of training people I can tell you that on average you’ll get better results if you have one, in part because of the immediate feedback you get with each and every training swing. Plus, it can be motivating and help build confidence if you see your numbers going up from workout to workout…and if the speed is not going up, you can more quickly identify if you need to make some tweaks to what you are doing.

3) Third, it’ll take a set of resistance bands. I prefer the type with clips on the ends that have multiple levels of resistance.

Part of the idea of what we’ll be doing during this week, and subsequent weeks, is increasing the strength of your golf swing, most importantly your downswing. Everyone from senior amateur to world long drive champion starts at zero at the top of the backswing and arrives at whatever their club head speed is at impact. There’s also a direct correlation between strength as you move from amateurs to tour players to long drivers.

So, from week to week, we’ll add more distance and power to your game by both working on developing more speed but also adding in strength. These bands are how we’ll increase the strength of your golf swing.

As far as what we’ll be doing, here’s a brief overview of our golf workout program:

  • Day 1 – Dynamic Swing Strength
  • Day 2 – Isometric Downswing Strength, Dynamic Swing Speed, Full Swing Repetitions
  • Day 3 – Isometric Downswing Strength, Dynamic Downswing Overspeed, Full Swing Repetitions
  • Day 4 – Rest & Recover
  • Day 5 – Isometric Downswing Strength, Dynamic Swing Strength, Dynamic Swing Speed, Full Swing Repetitions
  • Day 6 – Dynamic Downswing Overspeed, Full Swing Repetitions
  • Day 7 – Rest & Recover

If you would like to do the exercises symmetrically for both sides of the body, particularly the strength exercises, that is fine.

As far as what kind of speeds you might expect to gain, I too have personally been doing these workouts at home. In fact, I’ve only gotten in 6 of the 10 possible workouts in my first two weeks (mostly using the Day 5 workout) back in training. Here are my best speeds with my driver in my first two weeks.

  • Day 1 – 117 mph
  • Day 2 – 122 mph
  • Day 5 – 129 mph
  • Day 7 – 127 mph
  • Day 11 – 132 mph
  • Day 14 – 132 mph

If you assume 2.6 yards per mph of increased clubhead speed, that’s 35-40 yards I’ve put back on my tee shots. I’m salivating thinking about the next time I can get out on the golf course and get in a round. It’ll be full-on attack mode.

Okay, let’s get on with workout 1 in the video below!


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Jaacob Bowden is a Professional Golfer, PGA of America Class A Member, Top 100 Most Popular Teacher, Swing Speed Trainer, the original founder of Swing Man Golf, the creator of Sterling Irons® single length irons, and has caddied on the PGA TOUR and PGA TOUR CHAMPIONS. Two of his articles for GolfWRX are the two most viewed of all time. Formerly an average-length hitting 14-handicap computer engineer, Jaacob quit his job, took his savings and moved from Kansas to California to pursue a golf career at age 27. He has since won the Pinnacle Distance Challenge with a televised 381-yard drive, won multiple qualifiers for the World Long Drive Championships including a 421-yard grid record drive, made cuts in numerous tournaments around the world with rounds in the 60s and 70s, and finished fifth at the Speed Golf World Championships at Bandon Dunes. Jaacob also shot the championship record for golf score with a 72 in 55 minutes and 42 seconds using only 6 clubs. The Swing Man Golf website has helped millions of golfers and focuses primarily on swing speed training. Typically, Jaacob’s amateur golfers and tour players pick up 12-16 mph of driver swing speed in the first 30 days of basic speed training. You can learn more about Jaacob, Swing Man Golf, and Sterling Irons® here: Websites – & &; Twitter - @JaacobBowden & @SwingManGolf & @SterlingIrons; Facebook – & & <; Instagram - YouTube – – Millions of views!!!



  1. Ronald Miller

    Feb 20, 2022 at 1:07 pm

    I am about to have shoulder surgery. Will I be able to start with lesson one at a later date?

  2. Jonathan Schwab

    May 6, 2020 at 11:58 am

    Hi Jacob , thanks very much, excellent intro video, all makes great sense! Many online instructors seem to imply that we only need to focus on technique, and strength doesn’t come into it, so really glad to see that it does make a difference! Just ordering some resistance bands and looking forward to getting into this!

  3. dave

    Apr 17, 2020 at 2:30 pm

    when will part 2 be available?

    • Jaacob Bowden, PGA

      Apr 27, 2020 at 5:44 pm

      All five of these articles have been submitted to GolfWRX and it seems like they are releasing them about one per week. However, if you want to jump ahead, I’ve got all five videos already up on my YouTube Channel.

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Fujikura Vista Pro golf shafts

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Our Andrew Tursky talked with Schenk for’s Equipment Report. An excerpt below:

In fact, Schenk travels with so many extra clubs that he needs not one, but two golf bags to carry them all.

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Read the full piece here.

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