The Exact Golf Session I would use to Increase Club Head Speed FAST!

Can you really gain 10 yards in 10 days? Absolutely you can. It might even be more because so many golfers are missing out on their own power potential.

I'm Michael, head of performance here at DRVN Golf and Fitness, and today we are taking you through the best 1-hour workout to create more club head speed in a short period of time. We're going to give you full sets and reps. We're going to help you through each movement and then at the end, we're going to tell you why your golf swing is not delivering the distance you are capable of and give you the feels and drills that you need to not only improve your golf swing, but use everything from this workout to improve your performance, hit longer drives, and shoot lower scores.

There are four main sections to this workout. And the first is mobility. What we're looking at here specifically is rotation and how far you can turn in the golf swing.

That is a huge factor that we're going to be looking at later on. So, here we have a simple set of T-spine rotations matched with a banded paloff hold split stance rotation. Into the T-spine rotations, we get down into this wide lunge position.

Support your upper body and ensure that you're in great posture. We then reach under the torso with the opposing arm to rotate around the spine. And then we work as far as possible in the opposing direction.

Don't do this too fast. Really make sure that you control the movement. Feel how you're turning around the spine.

Feel the muscles in your back really start to stretch and loosen up so you can create more rotation. This is also incredible for your lower body where we have that hip mobility, that lower body balance aspect as well. So, hit 10 reps on one side, switch to the other.

Be aware of any differences, too, as golfers were often unbalanced. So, really feel as though you're working that full range of motion working through the split stance T-spine rotation. We are going to pair that with the banded paloff hold split stance rotation.

Similar pattern, but a different way of getting into your rotation. Here, we're in a much taller position, but still in that split stance. Incredibly important for golfers because it helps us to balance asymmetrically, one leg being different from the other.

Here we have a huge core component which is incredible for your golf swing to hold your spine angle in position and keep you in great posture. We then rotate over that lead side away from the band, working through that resist resistance and allowing your body to learn and develop a better rotational pattern. You're going to hit three sets of 20 reps of each movement, 10 on each side.

This is going to get you feeling ready to go. It's going to improve your rotation. It's a great way to start out today's workout.

As a professional golfer, I have gained over 10 mph of club head speed. That's about 30 yards using our training methodology here at DRVN. You can see in the swing here, I'm more mobile.

I've got much better mechanics. I'm faster. And there's so much more power in the swing.

Plus, I'm far more consistent. You can make this kind of transition with this workout, with these drills. But also remember, you can get a 7-day free trial to the DRVN app at any time to have the perfect program in just one minute.

Section two of today's workout is about stability, specifically single leg stability. Again, this is so big for golfers because during the swing, our pressure shifts. So, each leg has to be working independently to stabilize, to balance, and to create power.

That is what we are focusing on in this set. We are going to pair single dumbbell Bulgarian split squats with lateral bounce. Incredible for your movement control and lower body stability.

So with the dumbbell Bulgarian split squat, set your foot to a suitable height and step out a good distance away from the platform you are working on. If you get too close, you're not going to be able to hit the range. If you get too far, there's going to be too much stretch.

So you're really looking for that optimal position. As you see here, you can go from seated out into the setup position. You are going to hold the weight on the opposing arm of the leg that is working.

Okay, that is important because as we work through that pattern, your body is then communicating and it's stabilizing with work on one side and load on the other. It's an incredible crossbody pattern. It really does work well for golfers.

As you work through this movement, we're trying to get to a 90 degree angle or lower with great positioning with the foot flat on the ground and the knee tracking over the foot. As with all of our lifts, we really want to focus on a controlled descent, the eccentric loading, and then a more powerful, faster, concentric phase of the lift. So, slow down, fast up.

Okay, this is how you stabilize. This is how you activate. That's how you create more power through the movement.

So, as you work through 10 reps on one leg, keeping that chest up, keeping the core active, hit great form. We then switch to 10 on the opposing leg to really get the lower body fired up and working hard. From there, without rest, we are going to go into 10 lateral bounds.

Now, this is relative to your level. We want to ensure that you're moving as far as you can with great form. Okay?

We don't want to be moving around. It wants to be excellent balance, all out control. And here, we're all about that lateral function.

So, as we land, we're really rotating and loading into the hip. We're using our body to then resist the ground and change direction. Again, you know that you do that in the golf swing.

We load and change direction. That push, that pressure from the ground is huge for your power development. But here, we're also working footwork, joint stability, and just overall movement capacity so that your lower body can deliver stability, balance, and power.

Okay? Again, all of this is going to link back into your golf swing at the end. It's going to make an awful lot of sense and you're going to make an awful lot of progress when you follow this through.

All right, so again, we are going three sets. This time it's going to be 20 Bulgarian split squats, 10 on each leg at 7 to 8 RP. That's your rate of perceived effort.

So a midweight. We're looking at form and control. We're then going to go 10 lateral bounce.

Great form, enough speed relative to your level, and really focusing on your movement quality and how we use the ground. Okay, we've boosted our mobility. We've increased stability and activation in the lower body.

Now it's time to add serious power. For that, we are going to pair trap bar deadlifts with box jumps. And this might be somewhere where you want to change the equipment.

And you can do so. You can do this with much less equipment. You can do the deadlifts with a strong band or a kettle bell.

Move it into a kettle bell swing. It's about that hinge pattern and firing up the glutes and the posterior chin. For the jumps, again, you're going to go as high as you can relative to your level, or you can do broad jumps or just step-ups as well, but we're going to focus in on the trap bar deadlift and the box jumps because that is my favorite combination for creating massive power through the ground, stronger legs, and a stronger golf swing.

So, with the trap bar deadlifts, we are going to hit five reps at an 8 RP. All right. So, you're going to have reps in reserve, but it's going to be heavy and challenging.

So, you need to move fast to get that weight going. All right. It's a lot of force.

That means we can apply that later into the golf swing. So, in terms of form, the trap bar is so much better for golfers because the weight is much more aligned to your center as opposed to being out the front and putting more stress through the back. It's made a huge difference in my own training and it will do for you as well.

We get set in. Our feet are flat to the ground. We are nice neutral spine angle.

We prepare and load that posterior chain and then really push into the ground fully engaging the legs and bringing yourself up into that finished position. As we said before, we're looking at fast concentric. We're trying to move it off the ground with great form at higher speed for rate of force development and then lower it down with control to build that eccentric component.

Okay, you're going to hit five reps. A slight reset to get in a great position between each rep is ideal. All right.

So, five reps challenging and very much power focused without rest. Again, we want those legs fully fired up so we get that post potentiation activation. Basically, we go from heavy to fast and you can move your body weight even faster to train your body to deliver power.

So, with the box jumps, go to your level, make sure it's challenging, but make sure you have great form and land up on the box. We're going to go two explosive reps. Really focusing in first on getting tall and then compressing down into the ground.

This is what people talk about with the ground reaction forces. We want to use our body weight to push against the ground to create as much vertical force as possible. After those deadlifts, the legs are fired up.

You're going to be moving fast. So, hit two reps with minimal rest to maximize your potential. So, five sets of five deadlifts, two jumps, at least 90 seconds rest.

We're probably looking at 2 minutes or more relative to your level. Go back in, hit every rep with intent. Execute at full speed, full power, and full focus to get the most out of this section because this is where you can really take your performance to a whole new level.

Our fourth section of the workout is high intensity intervals, focusing on speed, rotation, and core. An incredible way to finish as we up the intensity, but keep the volume down so that you can go hard without massive fatigue and see amazing transfer to your golf swing. And that's what we're going to focus on here.

We did the mobility, so we're turning well. We're making better rotational patterns and we're moving freely. We then stabilized and created balance in the lower body.

All out power, so the body's fired up. And now is the time to get your biomechanics on point. Move faster in the gym so we can train those patterns and really develop your performance.

So here we're going to have four sets, 10 reps of each, high intensity, minimal rest until we get to the top of the set. 1 minute between each and then we go again. Okay, our first movement is the banded step to release.

Okay, so set yourself a low band attachment at mid resistance. Start with your feet together. We are then going to step out into our golf posture.

This allows us to increase that momentum and gives us a great feel of your kinematic sequence. All right. So, as we step, we then push into the ground, fire the hips, and then fire the upper body with everything that we have.

And as we said, we are looking at high intensity intervals here. So, make sure each rep compounds on the last is hit with the same intent and builds speed every single time. And yes, we are working both sides of the body.

For five each side. From there, again, with no rest, we go to the split stance, med ball slap. This kind of builds on everything that we worked on before in terms of that split stance position and lower body stability and balance alongside maximal power output and rotation in the upper body.

So, really sink down into your legs, let them stabilize, and then as we take that power, really lift up, activate the core, pull down, and create as much power as you possibly can. All right. So, balance is huge here.

Also, move that ball fast. It's called a slam for a reason. Don't just lift and put it down.

Let's slam it into the ground. Let's improve your power potential and let's improve how much speed you can get into your golf swing. Again, 10 reps, five on each side.

We finish out the set with 10 sit-ups. You can do this body weight or with the med ball you've just been using if you want an increased challenge. This is to get you more work in to work on the core and to give you an incredible balance through these highintensity intervals.

Okay, so four sets, 10 reps of each, five on each side for the rotational elements. Rests at the top of the round and just go all out to get this done. Have fun, enjoy it, go maximal speed, and then your workout's done.

So there you have the best workout possible to gain club head speed fast and improve your golf fitness as a whole. So, you might have already done the workout. If not, make sure you save for the time when you can do and really do try that out because it's going to give you incredible results.

All right, so we talked about mobility, how you rotate, and how you can actually move your body. We talked about stability, how you can load against the ground, stabilize movement, and start to create a foundation for biomechanics. We then improved your power so you can actually just create more power out of the ground, out of the big muscles in your body.

And then we looked at biomechanics, speed, and intensity to ensure that when you're over the ball, you can deliver all of those factors as well. So, what is the biggest reason that golfers are not getting the most out of their swing and can gain this amount of distance or more in such a short period of time? It's that you're not loading and rotating correctly.

That's why we started there with the mobility. And there are two key reasons for that. Number one is just purely that you can't move as well as you should do.

If we can't create a full turn with loading against the lower body, your power potential is going to be significantly reduced. All right? So many golfers swing more with the arms than the body.

The club does not get around its full arc. We do not use all of the muscles of the body correctly and therefore the arms are doing a lot of the work. You're massively down on power and you're probably not hitting it that good either.

You can see here if we don't turn the torso going back, the club is going to stand up tall. We're going to pull down too hard and that is where we get across the line and hit that big old slice. But if we can stabilize the lower body, rotate the upper, we then get enough depth on the club to drop it into that slot position pre-impact and from there we can swing from the inside, square the face and hit it so much further.

All right, so the feel for this is that we create a full turn. But what does that mean and how can you apply it to your swing? Number one, let's stack up.

Okay, let's get that right shoulder lower for the right-handed player, the trail shoulder. , overall, set yourself to the target and have intent. All right, you can't be standing there hoping something good's going to happen.

Let's get set. Nice strong base, suitable shoulder tilt, and then when you turn back off the ball, the first thing shouldn't feel as though the arms are moving. We want to feel as though the core, the torso turns into your trail leg.

So feel as you turn off the ball, the pressure and your weight goes through the core into your trail quad, trail foot, and you push into the ground. From there, very simply, turn as far as you can because if we're stable in the lower body, you're not going to get an overswing. You're going to stretch the muscles.

You're going to be in optimal back swing position. And the cool thing there is that once the muscles are stretched, they have to return. So they take care of the hardest part of the swing, the transition.

The club is behind the body. We sequence through the ball and then we release and let it rip. Okay, so a great drill for this is the back swing loading drill.

And this is a cool drill because you can do it anywhere, anytime, and it gives you a direct feel for how to play on the course. Take a ball and line it up with your trail foot in your normal posture. You can see that ball there is all the way back.

We're not going to hit from here. All we're going to do is work on the feel and the position going back. So, like we just said, when you start to turn, pressure that right leg.

Okay? That gives you the stability and the fix point to turn around. From there, there's one more thing, and that's to get your left shoulder, your lead shoulder in line with the ball.

Now, if we're in this position, we've made a full turn. We're loaded in the lower body. We're behind the ball, and all we have to do is change direction.

So, if you drill this, load the trail side, left shoulder in line with the ball. Once you then step into the shot, all you have to think about is left shoulder behind the ball. Because if we get into that position, if we fully load up, turn behind, we then can sequence down, get to the back of the ball, hit it so much further, but also build incredible consistency.

Okay? So, the workout is going to do an awful lot of the work for you because your body's going to be better. You're going to be able to repeat the swing much more and then you're going to have the power and sequencing to create so much more power and distance in your swing.

Take this to your practice. Take that feel to the course and then you'll realize what it's like to golf strong. All right, and we appreciate you watching the video.

Make sure you save. Make sure you try this one out. And as we said earlier on, you can get 7-day free trial to the DRVN Golf and Fitness app right now.

It'll take you 1 minute to get the perfect program, including mobility, including drills, coaching sessions, and so much more, and the best workouts in golf. All right, so go on, go out, get your reps, play better golf, hit it further. Make sure you hit like, hit subscribe, tell your friends, and yes, we will golf strong.