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Golf Fitness Training Blog

Golf Swing Stability is Your Hidden Key to Better Swing Speed

Team Hit IT Great Oct 13, 2021 12:00:00 PM

Among the many mysteries of golf is the fact that improving swing mechanics often requires going down a path that is counter-intuitive. Want more power? Lighten your grip pressure. Seeking to hit the ball higher? Hit down through the ball.

It’s a similar story when it comes to one of the best ways to improve your swing speed. Better results don’t come from more motion. They come from having a solid connection to the ground, and a more efficient ability to generate power from the ground up. 

How Can You Acquire More Swing Speed?

Hit IT Great’s Coach Joey D often gets asked the question about how to acquire more speed. In his view, it’s simple -- speed requires stability.

Here are a couple of drills he recommends to start increasing your stability so you can get closer to hitting the ball as your favorite tour players do.

Split-Leg Planks

Create stability through increased strength with this exercise, which is done on an exercise mat on the ground. Start by lying on one side with your elbow extended, propping your upper body into the air. Bridge up and move your legs apart like you are taking a step, building stability and resistance from shoulder to feet on your lower side.

You’ll increase your strength by holding this position for 10-15 seconds at a time. For an extra challenge, extend the opposite arm toward the ceiling. 

Once complete, flip over and do the same set of exercises for the opposite side of your body.


Stability Band Extended Squats

Incorporating a large loop resistance band into your workout can be another option for building lower-body stability and strength.

To start, loop the band around your legs just above the ankle. Stand in an address position with knees a little wider open than normal. Bend your knees a bit and ‘sit’ into just a slight squat. Hold this position for 10-15 seconds, and longer as you get stronger. 

Next, slide the band up over your knees. Take a step to your right, slightly squat and hold for 10-15 seconds. Return to center, then step to the left, squat and hold again.

For an added golf-specific benefit, as you step right, rotate into your backswing (if you’re a righty) and into your follow-through as you step to the left.



Improving stability is a hidden factor for speed that you can tap into with these two exercises. Many golfers make the mistake of looking for more speed by just trying to swing harder. But without a good, stable base, brute force is a sure fire way to introduce all sorts of chaos into your swing. Working on the fundamentals demonstrated here is a better approach that will produce faster speeds and pay bigger dividends in your golf game.

Topics: Golf Swing