(Scroll to the bottom for the workout video!)
Golf is a dynamic sport, requiring precise coordination of movements in multiple directions. To truly improve your swing speed and power, it’s essential to train your body in all three planes of motion: front-to-back (sagittal), side-to-side (frontal), and rotational (transverse).
For your reference, we’ve created a free downloadable workout guide to go along with this Speed & Power workout. Click the button below for your guide with pictures, instructions, and tips for these exercises!
Most golfers only train or exercise in one plane of motion, the sagittal plane (front-to-back movement). Exercises in the sagittal plane include squats, deadlifts, leg presses, leg extensions, etc. While becoming strong and stable in the sagittal plane is essential for golf, training only front-to-back or up-and-down movement is a recipe for poor weight shift and a lack of rotational speed and power. If gaining speed and consistency is a goal, introducing exercises in the side-to-side and rotational planes of movement is key!
Here’s how each plane relates to your golf swing and how you can train effectively:
1. Sagittal Plane (Forward & Backward Movements)
The sagittal plane focuses on forward and backward motions. Becoming strong and stable in the sagittal plane will improve posture and balance during your swing and aid in producing vertical force, a vital ingredient for speed. The forward lunge is a great option for golfers in this respect.
- Exercise: Forward Lunge and Forward Lunge with Rotation
- Benefit: Enhances vertical ground forces, promotes solid postural stability, and helps you maintain posture through impact, leading to better ball striking.
2. Frontal Plane (Side-to-Side Movements)
Weight shift and lateral movement significantly impact your power and control. Training in the frontal plane boosts your ability to shift weight efficiently, generating essential horizontal forces.
- Exercise: Lateral Lunge and Lateral Lunge to Post
- Benefit: Improves lateral stability, weight transfer, and horizontal force production, resulting in more consistent ball contact and increased clubhead speed.
3. Transverse Plane (Rotational Movements)
Golf is inherently rotational. Maximizing torque and rotational force directly translates into greater swing and driving distance.
- Exercise: 180-Degree Jumps
- Benefit: Builds explosive rotational power and torque, critical for accelerating the clubhead and maximizing swing speed.
Incorporating these exercises into your training routine ensures balanced strength, improved stability, and increased power in your golf swing. Ready to put this into practice? Download our free workout guide to follow along step-by-step, helping you swing faster and hit farther!
If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician. All exercises for golf should be customized to your needs after a proper evaluation.
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