Gym Fix: Slow Down To Swing Faster

If your goal is to pick up some clubhead speed, and do it without ending up needing time off from golf for surgery, train your muscles to be able to decelerate your swing safely. That means training the lower body as well as your upper body. Here are two key exercises that will get you started.

Released on 11/18/2016

Transcript

00:00
Former Major League pitching coach Tom House's specialty
00:03
is training pitchers to throw faster,
00:05
and he's gotten into speed in other sports as well
00:07
including swinging the golf club,
00:09
club head speed;
00:10
and what he once told me is so interesting.
00:12
He said that you can only swing a golf club
00:15
as fast as you can slow it down.
00:17
In other words,
00:18
deceleration is hugely important.
00:20
You have to be able to stop that club safely.
00:23
Otherwise you're on your way to injuries.
00:25
So let's train to deceleration,
00:27
and I'm gonna show you an exercise that helps deceleration
00:30
in the lower body as well as the upper body.
00:32
Let's get started.
00:34
So I'm standing up here on this box
00:35
because I want to impress upon you the importance
00:37
of when you're training for deceleration in the lower body,
00:40
it's all about the landing.
00:42
You gotta stick the landing like the gymnasts do.
00:44
Well I want you to give it one more thought.
00:46
Pretend like you're a cat burglar in a house
00:48
and you don't want the people upstairs to hear ya
00:50
as you're moving around,
00:51
so you wanna land as quietly as you can.
00:55
So from a standard linear jump,
00:57
nice soft landing.
00:59
Notice I let those knees bend,
01:01
so it made my feet nice and quiet when they hit the ground.
01:03
Now obviously golf is a rotational sport,
01:06
so when you start to practice these jumps off the box;
01:10
you can add elements of rotation,
01:12
which will help train you even better
01:13
for deceleration of the golf club.
01:16
So this one would be
01:17
just a simple turn as I land.
01:20
Now remember that was a little bit too loud for my taste;
01:23
but if you keep working on this,
01:24
you're really gonna start to really
01:26
train your body to decelerate properly.
01:28
That's lower body work;
01:30
now let's get started on the upper body.
01:32
So getting back to Tom House's concept that you can only
01:35
swing a club as fast as you can slow it down,
01:37
at least safely,
01:39
you need to understand that the shoulders
01:41
and shoulder blades,
01:42
the scapula,
01:43
play a huge role in getting that club to stop.
01:46
So how do you train them?
01:47
I'm gonna show you an exercise
01:48
on this physio ball called Y's, T's and W's.
01:51
You'll understand why it's called that when I demonstrate,
01:54
and these are really good
01:55
for the shoulders and shoulder blades.
01:57
Lay on the physio ball on my belly.
02:00
Now I want my spine nice and neutral,
02:02
so I don't wanna do this exercise
02:03
with my head lifted up or severely down,
02:06
just a nice and flat line.
02:08
Now from this position I'm gonna make
02:10
the letter T with my arms.
02:11
Notice I have my thumbs up.
02:13
Then I'm gonna make the letter Y with my arms,
02:17
and then I'm gonna make the letter W.
02:20
Now you can do these exercises
02:21
with or without light-weight dumbbells,
02:24
especially if you start to get really good at them;
02:26
but they're a great way of activating
02:28
and strengthening the shoulder region,
02:30
which will help you stop that club
02:32
as you're trying to pick up another
02:33
five or ten miles an hour on your driver.
02:35
That's it for this week.
02:36
Thanks for watching.
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