Menu
Menu
In our previous post, we discussed how to achieve more distance with your driver and the crucial aspects needed to gain those extra yards. We focused on the parameters necessary for the ball to travel farther and concluded that the most important factors were increasing clubhead speed and achieving a higher smash factor. We talked about the key muscles involved in reaching our goal and some recommended strategies and exercises to hit longer drives.
However, to maximize distance with the driver, it’s not enough to know the theory; it is essential to practice specific exercises that will improve clubhead speed and the efficiency of your strike. Below, we will explore in detail some recommended exercises, explanations on how to perform them, and the necessary equipment.
At BlackIron, we recommend combining different gym sessions to get the most out of your drive. The four areas we propose are:
Strength training
Flexibility training
Speed training
Practice range training
Strength Training:
Golf is increasingly evolving into a sport where physical preparation is more important. Courses are getting longer, and being able to hit farther than your rivals gives you a significant competitive advantage. Although golf is perceived primarily as a technical and precision activity, physical strength plays a crucial role in a player’s ability to generate clubhead speed and, consequently, hit the ball farther.
The distance the ball flies is directly related to the amount of energy transferred from the club to the ball at impact. A stronger body can generate more power during the swing, translating into higher clubhead speed and greater energy transfer to the ball. This is crucial for achieving longer distances. At BlackIron, we believe there are two fundamental aspects to focus on in our strength training:
Core and Stability: A strong core, including the abdominal muscles and glutes, provides the stability needed to maintain correct and controlled posture during the swing. This stability is essential for performing an efficient and repeatable swing, helping to maximize clubhead speed without sacrificing accuracy.
Leg Strength: The legs are the foundation of the golf swing. Strong legs help maintain balance and stability throughout the movement, allowing efficient energy transfer from the ground through the body and into the club. To achieve this stability and strength in key muscles, we recommend the following fundamental exercises:
Deadlift
How to perform it:
Position your feet shoulder-width apart.
Grip the bar with your hands just outside your knees.
Keep your back straight and your core tight.
Lift the bar from the ground until you are fully upright.
Lower the bar in a controlled manner.
Equipment needed: Barbell and weight plates.
Benefits: Strengthens the core, glutes, and leg muscles, crucial for stability and power in the swing.
Squats
How to perform it:
Place the bar on your shoulders.
Squat down, keeping your back straight and knees aligned with your feet.
Return to the starting position by squeezing your glutes.
Equipment needed: Barbell and weight plates.
Benefits: Increases leg strength, improving stability and power in the swing.
Hip Thrust
How to perform it:
Sit with your upper back supported on a bench and place a barbell over your hips.
Lift your hips by pushing through your heels until forming a straight line from shoulders to knees, contracting your glutes.
Lower your hips slowly, keeping tension in the muscles without letting your glutes touch the ground.
Equipment needed: Barbell, weight plates, bench.
Benefits: Increases leg strength, improving stability and power in the swing, enhances the ability to maintain a solid and balanced posture during the golf swing, and strengthens the quads, glutes, and hamstrings, crucial for a powerful and stable swing.
Flexibility Training:
Flexibility training is crucial for golfers, as it allows a full range of motion during the swing. Increased flexibility reduces the risk of injuries, especially in the back, shoulders, and hips, which are commonly affected areas in golf. It also facilitates correct posture and alignment, contributing to more consistent and accurate shots. Flexibility helps maintain balance and stability, essential elements for an effective and controlled swing.
The flexibility exercises we recommend at BlackIron are:
Torso Rotations
How to perform it:
Stand with your feet shoulder-width apart and knees slightly bent.
Hold a golf club horizontally in front of you with both hands.
Rotate your torso to the right, keeping your hips stable, then return to the center.
Rotate your torso to the left and return to the center.
Perform 10-15 repetitions per side.
Benefits:
Improves mobility of the torso and upper back.
Helps develop a better turn during the swing, which can increase power and accuracy.
Reduces the risk of injuries in the spine and core muscles.
Leg Swings
How to perform it:
Stand next to a wall or post for support with one hand.
Keep the supporting leg slightly bent.
Swing the other leg forward and backward in a controlled manner.
Perform 10-15 swings, then switch legs.
You can also do lateral swings, bringing the leg to one side and then crossing it in front of your body.
Benefits:
Increases flexibility of the hip flexors and hamstrings.
Improves hip mobility and range of motion, essential for a full and powerful swing.
Helps maintain stability and balance, reducing the risk of injuries in the hips and lower back.
Speed Training:
Speed training is crucial for golfers looking to increase the distance of their shots. It contributes to a more dynamic and powerful swing, enhancing the ability to perform repetitive swings with the same force and precision, resulting in greater consistency on the golf course. Being able to move the club fast is essential if you want to gain those extra yards, and the good news is that this is within your reach.
The speed exercises we propose at BlackIron are:
Swing with Alignment Rod
How to perform it:
Use a very light alignment rod.
Perform 10-15 full swings at maximum speed, focusing on correct technique and maintaining a fluid rhythm.
Rest for one minute and repeat the exercise 3-4 times.
Benefits:
Increases club speed by reducing resistance, allowing your body to get used to moving the club faster.
Improves coordination and quickness of swing movements.
Swing with SuperSpeed Golf Training (Heavy)
How to perform it:
Use a SuperSpeed Golf club and take the heaviest weight.
Perform 5-10 full swings at maximum speed, focusing on correct technique and maintaining a fluid rhythm.
Rest for one minute and repeat the exercise 3-4 times.
Benefits:
Strengthens the specific muscles used in the swing, improving their power.
Provides resistance and forces the muscles to work at higher intensities than usual.
Practice Range Training:
Our body is an amazing machine that adapts and tries to achieve what we ask of it. Therefore, we need to ask our body to move the clubhead quickly when it impacts the ball. Here’s the first tip: if you want to hit the ball hard, you need to specifically practice that action.
At BlackIron, we advise that each time you visit the range, take five to fifteen balls to hit as long as possible without paying too much attention to where they end up. This way, your body will learn that you will occasionally ask for speed, and it will do its best to be prepared for that moment.
In conclusion, many golfers at different levels attempt to hit the ball harder from the tee. At BlackIron, we have tried to divide the four most important areas you should follow if you want to increase your distance with the driver. We guarantee that if you follow these exercises and dedicate the necessary time to see the results, you will gain yards from the tee, making the course shorter and more manageable. Our team will be happy to accompany you in your goal and help answer any questions that may arise. Remember to combine these exercises with individual lessons to ensure that your technique remains in order and confirm that the work is being done correctly.
