3 ways to build explosive clubhead speed in the gym
Rachael Tibbs
During your next gym session, why not get better at golf too by using these easy drills to build speed and strength?
Hit the ground running faster than ever this season and increase your clubhead speed and distance by applying the science in the gym!
Here are three main scientific principles contributing to increased clubhead speeds, swing efficiency and greater shot distance.
Increase ground reaction forces
The more force you push into the ground, the more momentum and force you can generate in your golf swing. For every force applied to the ground, there is an equal and opposite reaction of force that you can transfer to your clubhead to generate more speed and distance.
Improving lower body strength and power can help you to produce more force from the ground. In the gym, this can be achieved through these simple steps:
1. Big lifts where you need to push your legs into the ground to move a heavy weight
2. Jump variations where you use the ground to achieve height
3. Explosive lifting of a weight using the ground.
A few examples are shown in my Instagram post below.
Creating more width in the backswing and then maintaining this width and a large arc in the downswing increases the force and duration of this force applied to the clubhead, thus contributing to greater speeds.
The ability to use the rib cage to rotate away from the target and the lats/shoulders to hold the club away from the body requires a certain amount of mobility and strength. Working on specific mobility exercises for the ribcage and shoulders can help to improve this range of movement so that you can tap into more width and greater swing speeds!
Many amateur golfers struggle to initiate their golf swing with their legs and achieve the correct sequencing, which can contribute to greater clubhead speeds and distance.
Improving the ability to separate your torso and hips and drive with your legs can be improved through specific mobility, strength and transition drills in the gym as highlighted in this reel.
If you’re looking to increase your clubhead speed by 10 mph this golf season, it’s not too late! Why not sign up for my 12-week programme, which is available both in-person and online? This programme will guarantee increased clubhead speed and distance, in time for the full swing of the season.
This NEW and IMPROVED 12-week programme is an extension of last year’s successful eight-week programme. It is an intensive gym-based programme that brings these golf biomechanical concepts into play in an individualised format that is specific to you and your current fitness levels and clubhead speed.
This programme will increase your clubhead speed by up to 10 mph, which can equal a massive 20 yards more off the tee. All whilst still maintaining control of the ball and dispersion.
This programme is available in-person if you are local to Leeds and also online via Zoom if you are unable to attend face-to-face sessions. Both programmes are supported by my online programming platform, Train Heroic.
There are limited spots available, so before you apply, you must be able to commit to a one-hour session each week with me in the gym plus another two hour-long sessions. On top of this, there will be a speed-focused practice session provided weekly for you to take to the range.
For more information or if you would like to register your interest for this programme, please click the link below.
