Want more golf swing speed? Here is how to build it safely, without hurting your back, ribs or elbow.
Key takeaways
- Golf swing speed comes mostly from pushing into the ground fast. Your legs, hips and trunk then pass that force to the club.
- Build leg and hip strength first, then power, then speed work. Keep the fast work sparing.
- Speed sticks can help if you use them with sense. Warm up first and stop if you feel pain.
- Give it 8 to 12 weeks, and expect gains of a few per cent rather than 20 yards.
Everyone wants a few more yards off the tee. The catch is that chasing speed with an unready body can hurt your back, ribs or elbow. So here is how I would go about it.
What actually makes golf swing speed go up?
Mostly, it is your ability to push into the ground. Your legs, hips and trunk then pass that force up into the club, quickly. That is why leg and hip strength matter. Power and a trunk that can handle the load matter more than a looser backswing.
Mobility still counts, because you need enough range to use that force. Otherwise your lower back makes up the difference.
What should I train to increase golf swing speed?
- Leg and hip strength. Build up squat and hinge patterns gradually.
- Power. Use jumps, medicine ball throws and kettlebell swings. Keep the volume low and train fresh.
- Rotational trunk control. Start with anti-rotation work, like a Pallof press, and side planks. Then move on to fast rotational throws.
- Mobility where you need it. This is usually the hips and upper back. Your lead hip is worth checking.
- Speed work last, and sparingly. Light-club or weighted-club swing sessions can help. However, add them once you have built a base. Do not do them every day.
Are speed training sticks safe?
They can be, with some sense. Treat them like any other fast, ballistic training. Warm up first, then start with a few swings at moderate effort. Stop if you feel pain in your back, ribs or elbow.
If you have had back or rib problems before, get checked before you start. Overdoing a new, fast swing routine is a classic way to flare something up.
How do I know if my golf swing speed is improving?
Track clubhead speed on a launch monitor if you can. Also test the things that drive it. At Links, we use VALD force plates to measure how much force you produce, and how quickly.
That shows us whether strength, power or something else limits your speed. It is part of our SwingLAB assessment and our LinksPRO program.
How long until I notice a change?
Most studies run 8 to 12 weeks, so give it that long. Gains are usually a few per cent. Do not expect 20 yards overnight.
What does the research say?
Does training increase clubhead speed?
A 2026 meta-analysis of physical training in golfers (Johansen and colleagues) pooled 33 studies with 798 golfers. In the controlled studies, training improved clubhead speed by about 1.05 m/s. Carry distance rose by about 9 metres. However, the certainty of the evidence was low.
Which kind of strength training works best?
A systematic review of resistance training methods (Uthoff and colleagues, 2021) compared the options. Combining general strength work with golf-specific training gave an average 4.1 per cent clubhead speed gain. General strength work alone gave 1.6 per cent. Eight-week programs with fast, golf-specific movements worked best.
Do speed sticks and warm-ups help?
A study of 13 skilled collegiate golfers (2021) compared warm-ups. Bodyweight explosive movements and speed-stick swings both raised clubhead speed compared with a standard warm-up. The sticks gave no extra benefit.
Another study of 12 competitive golfers (Hébert-Losier and colleagues, 2021) tested a weighted-club warm-up. It raised clubhead speed by about 2.6 mph at first. However, the effect faded after the first set.
Does pushing into the ground matter?
A systematic review of ground reaction force in the golf swing (Watson and colleagues, 2026) found moderate-to-strong links. These were between how golfers use force through the ground and clubhead speed.
What do I take from that?
Strength and power training reliably help. Speed sticks might add a small acute boost. However, none of it is a guarantee, so build the base first.
Ready to find out what is limiting your golf swing speed?
Book a SwingLAB assessment at our Cromer clinic. You can also see how LinksPRO works.
This article is general information, not personal medical advice. If you have pain or an injury, book an assessment before starting a speed program.
