The 5 Best Exercises For Speed & Power in Golf

TPI-certified personal trainer and biomechanics coach, Jon Hodgkinson shares five of the best exercises to help you gain more speed and power in your golf swing.

Every golfer wants more speed.

More speed means more distance, and more distance usually leads to lower scores.

Many players jump straight into overspeed training, but without a foundation of strength and stability, it’s a shortcut to inconsistency and injury.

To swing faster, your body first needs to generate and control force efficiently - only then does speed training become truly effective.

The key to effortless power isn’t just swinging harder - it’s training your body to move explosively, transfer force efficiently, and stay stable under speed.

The good news?

You don’t need a complex gym routine. With just a few key exercises, you can build the strength, speed, and athleticism needed for a more powerful, repeatable swing.

This article breaks down five of the best exercises for increasing clubhead speed and maximising power, so you can hit the ball further and swing with confidence.

How to Train For Speed And Power in Golf

Hitting the ball further isn’t just about swinging harder.

Power in golf comes from the ability to generate force from the ground and transfer it through the body in a smooth, controlled sequence.

That’s why the best exercises for speed and power focus on three key areas:

• Lower-body explosiveness, which drives force into the ground and generates speed from the ground up.
• Rotational power, which allows you to create and release energy efficiently in the swing.
• Core strength and stability, which helps stabilise movement and maximise energy transfer.

By strengthening these key areas with the right exercises, you’ll generate more clubhead speed, add distance off the tee, and develop a powerful, balanced swing that stays consistent round after round.

1. Countermovement Squat Jump

A powerful golf swing starts from the ground up, and the Countermovement Squat Jump is one of the best ways to train explosive lower-body power.

This exercise enhances your ability to generate ground reaction forces, which directly translate to greater clubhead speed.

Studies have shown that elite golfers produce significantly higher ground reaction forces compared to amateurs, particularly in the lead leg. By training your ability to drive off the ground quickly and efficiently, you’ll be able to store and release more power in your swing, leading to longer drives.

Perform 3-5 sets of 3-5 explosive jumps, focusing on a quick and forceful push-off. Imagine launching yourself upward as if you’re trying to touch the ceiling with your head.

2. Speed Skaters

A powerful swing relies on efficient weight transfer, and Speed Skaters train exactly that.

This movement trains the lateral movement crucial for loading the trail leg and driving through impact.

By mimicking the dynamic lateral forces in a powerful swing, Speed Skaters train reactivity, coordination, and lower-body stability - all key for maintaining balance while generating force.

The ability to push explosively off the ground while staying centered helps maximise ground reaction forces, leading to better sequencing, more efficient energy transfer, and ultimately, greater clubhead speed.

Perform 3-4 sets of 6-8 reps per side, focusing on quick, reactive bounds.

3. Med Ball Transition Slam

Med Ball Transition Slams are one of the most effective exercises for developing explosive rotational power, a key factor in generating clubhead speed.

This movement trains the core - especially the obliques - to produce force quickly while reinforcing proper sequencing from the lower body through the torso.

Med Ball Transition Slams also help improve ground reaction forces by teaching you to transfer energy smoothly from the lower body through the core, just like in a golf swing. The rapid force production also enhances neuromuscular coordination, ensuring your body can recruit the right muscles at the right time for maximum speed.

Perform 3-4 sets of 6-10 reps per side, focusing on driving power from the hips and core, not just your arms. Imagine accelerating through impact, just like in your swing.

4. Dumbbell Clean & Press

The golf swing is a full-body movement, and the Dumbbell Clean & Press trains power from the ground up.

This exercise improves total-body coordination, reinforcing how energy is transferred from the lower body through the core and into the upper body - just like in the golf swing.

The explosive pull and press mimic the rapid acceleration and deceleration that occur in a powerful golf swing, making it one of the best full-body power exercises for golfers. 

Perform 3-4 sets of 5-8 reps per side, keeping the movement fluid and powerful to maximise efficiency.

5. Kettlebell Swing

A powerful hip hinge is essential for storing and releasing energy efficiently in the golf swing.

The Kettlebell Swing reinforces posterior chain strength, improving the way you load and explode through your hips. It also trains hip extension speed, which is crucial for generating force through the ground.

This movement builds stronger glutes and hamstrings, helping you create a more efficient kinematic sequence for power generation.

Perform 3-4 sets of 12-15 reps, driving the hips forward aggressively so the momentum moves the kettlebell rather than using your arms.

Final Thoughts

If you want to hit the ball further and swing with more speed, strength training isn’t optional - it’s essential.

These movements don’t just add yards to your drives - they build a body that’s stronger, more resilient, and better equipped for a powerful, repeatable swing

Incorporate them into your routine two to three times per week, and you’ll start to see real improvements - not just in your distance, but in your overall athleticism and ability to swing with confidence.

About Jon

Jon Hodgkinson is a TPI-certified personal trainer and biomechanics coach with more than a decade of hands-on coaching experience. Working with clients both online and in-person at their private golf fitness facility, Jon and his team specialise in helping golfers play better, for longer. Visit their website here: Jon Hodgkinson Golf Fitness.