Fitness & Warm-Up · Drill
Three Speed Exercises With One Weight
Part of our fitness & warm-up programs for not enough distance, tight or stiff, swing speed and strength. Build a program with it
You don't need a gym. A kettlebell, dumbbell or even a bag of rice will do. First, a lunge swing. Let your legs drive the weight up, not your arms. Keep your hips tucked to protect your back. Second, load into your trail hip, turn your upper body and rotate into your lead side. Control the weight on the way down. Third, push the ground away so your legs lift the weight while you hold your posture. That also helps you stay down in your swing.
The drill
- Lunge swing, legs drive the weight.
- Hips tucked, back neutral.
- Load, turn and rotate through.
- Control the weight down.
- Ground push lift, 8 per side.
Why it works
Golf speed comes from the ground up. Your legs push into the ground, your hips turn, and your arms carry the energy to the club. Each of these three moves trains one part of that chain with a single weight, so your legs and trunk learn to produce force while your posture stays steady. Holding your posture under load also helps you stay down through impact.
Common mistakes
- Lifting the weight with your arms in the lunge swing.Keep your arms relaxed and push through your legs first so the weight rises as a result of the leg drive.
- Letting your lower back arch as the weight moves.Tuck your hips slightly, keep your back neutral, and use a lighter weight if you can't hold that position.
- Dropping the weight fast on the way down and losing control.Slow the lowering phase so you control the weight all the way back, and stay balanced in your legs.
How you'll know it's working
- Your legs feel the work first, and your arms stay loose.
- Your chest and spine angle stay the same from the start to the end of each rep.
- You finish each rotation balanced on your lead side without stepping or wobbling.
Make it easier or harder
Easier: Use a lighter weight, or hold a small bag of rice, and slow every rep down until the movement feels smooth.
Harder: Use a heavier weight and push the ground away more quickly, while still keeping your posture and control on the way down.
Common questions
What weight should I use for these exercises?
Pick a weight you can move for 8 clean reps per side without your back arching or your arms taking over. If your form breaks down, go lighter.
Can I do these exercises as a golf warm-up?
Yes, use a light weight and fewer reps so you feel warm but not tired. Save heavier work for days when you aren't about to play or practise.
