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How to Swing Faster

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How to Swing Faster

Improving your Club head Speed can be summed up into 3 Key Points:

1) Be a Long Driver:  You must practice swinging as fast as possible every week and let all other training revolve around your swing speed practice in order to be a good jumper.  In our opinion, until you have 10,000 full speed swings under your belt, you need more jump practice.  Since swinging this hard can be tough on the body, start out with just one session per week, then you could do two, but I wouldn’t recommend more than 3 per week.  Aim for around 50 quality swinging reps per week, and always take swings going the opposite dexterity at the end to balance out your two sides (You’ll never be truly balanced as a golfer, but this can help save your back, knees, and hips to some extent).  If it is too painful for you to have swing sessions regularly, then the next two steps take priority.

2) Get Flexible:  Golfers are rotational athletes.  We need to have mobile hips, back, shoulders, wrists, necks, and even knees and ankles in order to swing efficiently.  Having tight muscles is like driving a car with the parking brake on, it’s bound to mess up your body in the long run and often results in nagging non contact injuries.  In addition, you get faster motion and better leverage from greater flexibility, so you’ll be able to store more energy on the back swing and rotate and drive through the ground faster the more mobile you become.  Until you can comfortably hit the stretching standards in the program, you can always improve your flexibility.

3) Get Stronger:  Once you are able to jump often, pain free, and are fluid and flexible, it’s time to add some horsepower to your engine.  A balanced weight training approach will keep your body healthy and add more oomph to any movement you make.  The caveat is not to become a lifter, or else you will end up heavy and tight, interfering with your athleticism.  Done the way we prescribe, lifting can also improve your range of motion.  With weighted sled work, you can also improve your conditioning and lower body health substantially as well.  

In the strength through length program, you’ll be on the driving range 2x per week if you decide to swing speed training.  You’ll warm up with wedges and irons, then some drivers, and hit 25 max effort swings, and ideally make some swings the opposite dexterity to balance yourself out.  After your shower would be a good time to stretch as well so that you do not tighten up.

Special Considerations:

  • Wrists/Elbows: Elbow and wrist pain is common in golfers since force is transferred up the arms from the ground through the club.  Ideally, you would like to not have much tension in the forearms and wrists throughout the swing, but if you do and have pains here, check out the wrist and elbow article.  The bridge routine also has wrist stretches in it.
  • Back/Neck/Hips:  The upper back is meant to rotate and the lumbar region is meant to be stable.  Having flexible hips and upper back is the key to solving back and neck pain, so working on the front split, middle split, and bridge routines will keep you loose there.
  • Shoulder: Dead hangs from a pull up bar are the go to for most shoulder issues.  3×30 seconds each day without pain will open up more room in the shoulder joint, strengthen your grip, and stretch the spine a bit as well.  You may need to use assistance at first to keep from over straining.
  • Knees: Hip Internal and External rotation is crucial in the golf swing so that you do not have to rotate at the knee.  Allow you feet to flare open at address (especially the lead foot) so that your knee does not have to do any rotating during the swing.

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