Why Start a Golf Fitness Routine?

If you want to increase swing speed, you have to work on your body just as much as your swing. Proper sequencing matters, but without a strong, powerful base, you will struggle to generate speed and stay healthy. The good news is you can start improving right now with these three golf-specific exercises. This workout targets the key muscles used in the golf swing. They are perfect to add at the beginning of a lower-body strength day or to perform on its own a few times per week.

If you are looking for a structured program that takes the guesswork out of your training, The Golf Fitness App gives you access to hundreds of golf-specific workouts built to improve swing speed, mobility and strength.

Build Rotational Power for a Faster Swing

If you want more clubhead speed, your body has to generate power. Focusing on explosive movements that get your body moving quickly are key. Here are 3 amazing exercises for golfers that are looking to increase swing speed. 

1. High-to-Low Cable Chop

The high-to-low cable chop trains rotational power and upper-lower body separation, both crucial for a faster swing.

How to do it:

1. Attach a rope handle to the cable machine at about eye level.

2. Grip the rope about 2 feet apart and get into a split stance.

3. Rotate only your upper body and pull the rope down and across in a controlled chopping motion.

Why it helps:
Improves rotational strength and mobility

2. Dumbbell Rotational Swing

This exercise reinforces golf posture while improving rotational strength and core control.

How to do it:

1. Get into your golf posture while holding one dumbbell with both hands.

2. Rotate the dumbbell side to side, allowing your hips to turn naturally.

3. Let your core control the movement, keeping your arms relaxed.

Why it helps:
Builds rotational strength and sequencing from the hips through the torso—key for generating clubhead speed.

3. Rotational Medicine Ball Slam

The rotational medicine ball slam trains explosive rotational power, mimicking the speed and force of your golf swing.

How to do it:

1. Stand in an athletic stance holding a medicine ball.

2. Rotate your torso and drive the ball down and across the body with force.

3. Reset between reps, focusing on speed and control.

Why it helps:
Teaches your body to produce power quickly, translating directly to a faster swing.

How to Program These Exercises

To get the most out of these rotational power movements, you need to program them properly into your schedule. Power exercises have a specific way they should be performed to maximize speed, strength, and efficiency. Follow these tips to make the most of them:

1. Do them at the beginning of your workout- Your body is freshest at the start, allowing you to move with speed and proper form.

2. Choose a weight you can move explosively- Focus on speed and control rather than heavy load.

3. Rest between sets- About 90 seconds is ideal to fully recover and maintain high-quality, powerful reps.

Proper programming ensures you train your body to generate speed safely and effectively, which translates directly to a faster, more powerful golf swing.

Take Your Golf Fitness to the Next Level

If you want a structured program with hundreds of workouts like these, check out The Golf Fitness App. It includes golf-specific strength, mobility, and rotational exercises to help you swing faster, move better, and stay healthy all season long.