Speed is Strength in Motion: How to Use Strength Training to Increase Your Golf Swing Speed
Ask any golfer what they’d love to improve most, and odds are they’ll say: “More distance off the tee.”
It’s no secret that clubhead speed is directly tied to driving distance, and the fastest way to build more speed? Strength training.
But not just any strength training—golf-specific strength training that’s designed to convert raw strength into dynamic speed through explosive, coordinated movement.
"Distance is directly related to clubhead speed, and clubhead speed is directly related to strength and power." – Dr. Greg Rose, Co-Founder of TPI
Strength is the Foundation of Speed
Think of your swing like a whip: the stronger and more stable the base, the more powerfully you can generate and transfer energy through the entire chain.
Speed doesn’t come from swinging harder—it comes from building total-body strength and control, then teaching your body to move that strength quickly and efficiently.
Here’s how we do it:
3 Keys to Applying Strength Training for More Swing Speed
1. Build a Foundation of Relative Strength
Before you can move fast, you need to be able to control your body efficiently. That means developing relative strength (strength compared to bodyweight) with key movements like:
Pushups and pull-ups
Squats and split squats
Deadlifts and hip hinges
These improve posture, balance, and body awareness—essential ingredients for a faster, more controlled swing.
2. Train Power with Intent
Once your strength foundation is set, it’s time to move that strength fast. Power = Force x Speed.
Use exercises like:
Medicine ball rotational throws
Kettlebell swings
Jump squats and plyometric pushups
These movements train your body to fire faster, improve rate of force development, and enhance ground reaction force—all crucial for speed in the golf swing.
3. Keep It Golf-Specific
The goal isn’t just to get stronger—it’s to become a better golfer. So your strength training should mirror the demands of the golf swing:
Rotational strength and stability
Explosive hips and strong glutes
Controlled deceleration and balance
Pair your strength work with mobility training and movement assessments like the TPI Power Screen to track progress and ensure every gain shows up on the course.
Final Thoughts
Increasing swing speed isn’t just about the range—it starts in the gym. With the right training, you’ll not only hit the ball farther, but you’ll do it with more consistency and less risk of injury.
At 4ORE Golf Performance Training, our TPI-certified coaches are here to build you a strength program that’s tailored to your body, your goals, and your game.
Ready to train for more speed? Let’s get to work.
