7 Exercises to Help Increase Golf Clubhead Speed
Want to hit the golf ball further? Improving clubhead speed can add useful distance, and the gym may have an important role.
Technique, equipment and physical capacity all influence how fast you can move the club. Strength and power training can support that capacity, but results vary and no single exercise guarantees a faster swing.
What does the research say?
A 2026 systematic review and meta-analysis found that physical training improved clubhead speed and distance outcomes across controlled studies. The pooled improvement in clubhead speed was 1.05 m/s and carry distance improved by 9.33 m, although the authors rated the certainty of the evidence as low. These are group averages, not promises for an individual golfer.
A separate 2024 meta-analysis of 20 studies found associations between clubhead speed and lower-body strength, upper-body strength, jump performance and upper-body explosive strength. Jump impulse showed the strongest association. Because these studies were correlational, they cannot prove that improving one test will automatically increase clubhead speed.
Flexibility and balance were not significantly associated with clubhead speed in the pooled analysis. That does not mean mobility or balance never matter: an individual restriction may still affect comfort, technique or the movement options available to a particular golfer.
How should golf training be structured?
A useful starting point is to build strength, develop power and then practise producing force quickly. A 2021 systematic review reported that combined general resistance training and golf-specific high-velocity work produced larger average clubhead-speed improvements than nonspecific resistance training alone.
The following exercises are examples for training those qualities. They are not a universal prescription. Your training history, technique, health and any current injury should shape exercise choice, load and progression.
1. Squats
Squats develop strength through the quadriceps, glutes and hips. They can provide a useful lower-body strength base for later power work.
Example: 3–4 sets of 5–8 controlled repetitions.
Focus: Use a range and resistance you can manage with sound technique, then progress gradually.
2. Split squats
Split squats train each leg independently and challenge lower-body strength and trunk control from a staggered position.
Example: 3 sets of 6–10 repetitions on each side.
Progression: Add dumbbells or resistance only when you can maintain control.
3. Countermovement jumps
Jumping exercises train rapid lower-body force production. This reflects the explosive qualities that show a strong association with clubhead speed.
Example: 3–4 sets of 3–5 repetitions after an appropriate warm-up.
Focus: Keep each repetition fast and purposeful. End the set when jump height or quality clearly drops.
4. Rotational medicine-ball throws
Rotational throws provide a practical way to train rapid force production through the lower body, trunk and upper body.
Example: 3–4 sets of 5–8 throws on each side.
Focus: Choose a ball light enough to move explosively while retaining control.
5. Push press
The push press combines lower-body drive with rapid upper-body force production, making it a useful whole-body power exercise.
Example: 3–4 sets of 4–6 repetitions.
Focus: Move the load quickly without losing position or control.
6. Cable rotations
Cable rotations can develop rotational strength and trunk control. Slower, heavier repetitions can emphasise strength, while lighter, faster repetitions can emphasise speed.
Example: 3 sets of 8–12 repetitions on each side.
Progression: Change one variable at a time—load, speed or range—while maintaining control.
7. Lateral bounds
Lateral bounds train single-leg power, coordination and landing control. They can bridge the gap between basic strength work and more dynamic movement.
Example: 3 sets of 4–6 repetitions on each side.
Focus: Produce a purposeful push and control the landing before increasing distance.
Example clubhead-speed gym session
After a thorough warm-up, a simple session might include:
- Power: countermovement jump 3 × 5; rotational medicine-ball throw 3 × 6 each side.
- Strength: squat 3 × 6; split squat 3 × 8 each side.
- Whole-body and rotational work: push press 3 × 5; cable rotation 3 × 8 each side.
The aim is not to exhaust yourself. Power exercises are usually most useful when completed while fresh, with speed and quality prioritised over fatigue.
Can physiotherapy help with golf performance?
Golf physiotherapy is not limited to treating injuries. A physiotherapist with appropriate exercise and strength-and-conditioning experience can assess the physical factors relevant to your goals, including lower-body strength and power, single-leg control, trunk capacity and any pain or injury affecting your swing.
That assessment should complement—not replace—technical coaching from a golf professional. Your programme can then be tailored around your current capacity, playing demands and goals.
Learn more about Golf Physiotherapy in Nottingham, our sports rehabilitation service and physiotherapy at Nottingham Physio.
A sensible next step
Increasing clubhead speed is unlikely to come from one “magic” exercise. Consistent, progressive training that develops strength, power and high-speed movement—alongside good golf coaching—is a more realistic approach.
This article provides general information, not an individual exercise prescription or diagnosis. Seek professional advice before starting loaded or explosive exercise if you are injured, have a medical condition, are new to this type of training, or are unsure what is appropriate.
Want to build a stronger, faster golf swing?
Book an assessment to discuss your golf, training history and performance goals.
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