How to Increase Golf Swing Speed: 12 Exercises That Work

To increase your golf swing speed, train three physical qualities: mobility, so you can make a full turn; strength, so you can produce more force; and power, so you can produce that force quickly. Then add regular speed swings, so your body learns to use it in the swing. Real, lasting speed does not come from a quick tip or a new driver. It comes from your body's ability to create force and release it in the right order. The 12 exercises below cover all of it, followed by a weekly plan you can start today.

Why swing speed matters

Clubhead speed is the strongest physical predictor of distance. As a rough guide, each extra mile per hour of driver speed adds around two to three yards of carry with a good strike. More distance means shorter approach shots, and shorter approach shots usually mean lower scores. Speed also gives you options. Exercises for golfers that build clubhead speed let you swing at 85 percent and still hit the ball far enough, which often improves control. 

The three things that create swing speed

Quality	What it means	What happens without it
Mobility	The range to make a full turn	A short backswing and lost stretch
Strength	The ability to produce force	Less push from the ground
Power	Producing force quickly	Strong but slow

You need all three. Strength without mobility gives you a short swing. Mobility without strength gives you a big swing with nothing behind it. Strength without power means you can lift well but not swing fast. To understand how these work together in the swing, read our guide on where power comes from in the golf swing.

Mobility exercises for more swing speed

1. Thoracic rotations (open books)

Lie on your side with your knees bent and stacked. Rotate your top arm and chest open. Do 8 to 10 each side. A freer upper back means a bigger shoulder turn.

2. Hip 90/90 switches

Sit with both knees bent at 90 degrees and rotate them from side to side. Do 8 on each side. Good hip rotation lets you load into your trail hip and turn through to your lead hip.

3. Overhead reach with a lunge

Step into a lunge and reach both arms overhead, then lean slightly away from your front leg. Do 6 on each side. This opens the hip flexors and the sides of your trunk, which helps you hold posture through the swing.

Strength exercises for more swing speed

4. Front Squat

Hold a barbell across the front of your shoulders and squat with control. Do 3 sets of 4 to 6. Use a goblet squat if you are new to lifting. Strong legs push harder into the ground.

5. Trap Bar Deadlift

Stand inside a trap bar, hinge from your hips with a flat back, and drive up through the floor. Do 3 sets of 3 to 5. This builds the hamstrings and glutes, which drive your hips in the downswing.

6. DB Rear Elevated Split Squat

Hold a dumbbell in each hand, rest your back foot on a bench, and lower your back knee towards the floor. Do 3 sets of 6 to 8 for each leg. The swing loads one leg at a time, so single-leg strength matters.

7. Pendlay Row

Hinge forward, then row a barbell from the floor to your lower chest, resetting it on the floor each rep. Do 3 sets of 5. Your lats help pull the club down, and your upper back supports your posture.

8. Eccentric Pallof Press

Hold a band or cable at your chest, press it out, and return it slowly without letting it twist you. Do 3 sets of 5 each side. A stable core transfers force from your lower body to your upper body.

Power exercises for more swing speed

9. Medicine Ball Throw

Stand side-on to a wall in your golf stance. Turn back, then throw the ball into the wall by driving with your hips and chest. Do 3 sets of 5 each side. This is one of the most golf-specific power exercises there is.

10. Goblet Squat Jump or Trap Bar Jump

Holding a dumbbell at your chest or a light trap bar, jump as high as you can, land softly and reset. Do 3 to 4 sets of 4. This trains your legs to produce force quickly.

11. Standing Russian Twist

Stand tall, hold a light weight or the end of a landmine bar at arm's length, and rotate quickly from side to side, turning through your hips. Do 3 sets of 4 each side.

12. Speed swings

Swing a club or speed stick as fast as you can. Rest 20 to 30 seconds between swings. Do 3 sets of 5, including one set from your non-dominant side. Measure with a radar if you can. These are some of the best golf workout exercises for speed because they move from general strength to golf-specific speed. If you do not have a gym, follow our plan to increase swing speed at home.

Do golf swing training aids help?

Golf swing training aids can be useful, as long as you know what they do:

• Speed sticks and overspeed training. Swinging lighter and heavier sticks as fast as possible can teach your body to move faster. Many golfers see quick early gains, but these tend to plateau without a strength base.
• Weighted clubs. These can help with feel and rhythm, but they will not build much strength.
• Launch monitors and swing speed radars. These do not make you faster, but they give you instant feedback, which helps you train with purpose and track progress.

Training aids work best alongside strength and power training, not instead of it.

How to swing faster, not harder

Swinging harder usually means gripping tighter, tensing your arms, and throwing the club from the top. That actually slows the club down and hurts your strike. Swinging faster means:

• A full, relaxed turn in the backswing
• Starting down with the lower body and letting the arms follow
• Relaxed arms and grip, so the club can release
• A body strong and mobile enough to support all of this

Training builds the body. Practice teaches you to use it.

A weekly plan to increase swing speed

Day	Session
Monday	Mobility, then strength (exercises 4 to 8) and power (9 to 11). 45 minutes.
Tuesday	Practice. Start with 10 to 15 speed swings after your warm-up.
Wednesday	Rest or a light walk.
Thursday	Mobility, then strength and power again. 45 minutes.
Friday	Mobility only. 10 minutes.
Saturday	Play. Full warm-up before your round.
Sunday	Rest.

Keep progressing. When an exercise feels easy for all your reps, add a little weight. Test your speed every four weeks.

Will lifting weights make me slower?

No. This is one of the biggest myths in golf. Golf-focused strength training, done through a full range of motion and paired with mobility and speed work, makes golfers faster, not slower. We cover this in detail: is weight training bad for golfers?

Common mistakes

• Only using speed sticks. Gains stall without strength.
• Only lifting. Strength needs power and speed work to transfer to the swing.
• Skipping mobility. A stiff body cannot use its strength.
• Doing power work when tired. Do it early in a session.
• Being inconsistent. Two sessions a week for six months beats five sessions a week for three weeks.

Frequently asked questions

How can I increase my golf swing speed quickly?

Speed swings and overspeed training can produce small gains within a few weeks. For larger, lasting gains, combine them with strength and power training for at least two to three months.

What is the best exercise to increase golf swing speed?

There is no single best exercise. Medicine ball rotational throws are among the most golf-specific, but the best results come from combining strength, power, mobility and speed swings.

How much can I increase my swing speed?

It depends on your age, training history, and current fitness. Golfers who have never trained usually have the most to gain.

Does age affect swing speed?

Swing speed naturally declines with age as muscle and power decline. Strength and power training is the most effective way to slow that decline, and older golfers often respond very well.

Start building speed.

Swing speed is built, not found. Train mobility, strength, and power, add regular speed swings, and stay consistent. To see how speed training fits into a complete plan, read what a golf fitness program includes. Or start the Smart Golf Pro strength program, with session reminders and a leaderboard that keeps you on track.

About the author

Lindsay Smart is a chartered sports physiotherapist, a DP World Tour physiotherapist, and the founder of Smart Golf. Lindsay works with tour professionals and club golfers to help them move better, hit further, and play without pain.