Want to Hit the Ball Farther? You May Need More Than Strength.

When golfers think about improving their swing, they often focus on technique, mobility, or getting stronger.

But there’s another piece of the puzzle that deserves attention:

POWER.

Power is your ability to produce force quickly. And that matters on the golf course because your swing isn’t just about how strong you are—it’s about how quickly you can transfer force through your legs, hips, trunk, and upper body.

New research supports this.

A 2026 study in the Journal of Strength and Conditioning Research looked at what happened when high-level amateur golfers performed a short bout of upper- and lower-body power exercises before hitting.

The researchers found that these low-volume power exercises produced improvements in measures of driving performance.

The lower-body exercises were particularly interesting: golfers demonstrated improvements in clubhead speed, ball speed, carry distance, and smash factor. (PubMed)

In other words:

Your legs matter when you swing a golf club.

So what does power training look like for a golfer?

It doesn’t necessarily mean jumping onto a box or throwing around extremely heavy weights.

Power training can be scaled to the individual.

For example:

Lower body

• Sit-to-stand performed quickly

• Step-ups with an intentional drive through the leg

• Squat-to-reach

• Medicine ball slams

• Low-level jumps or hops when appropriate

Upper body & trunk

• Medicine ball chest passes

• Rotational medicine ball throws

• Fast cable or band rotations

• Explosive rows or presses

• Controlled medicine ball slams

The goal isn’t simply to move as fast as possible with poor form.

The goal is to produce force quickly while maintaining control.

And this isn’t just for competitive golfers.

As we get older, the ability to produce force quickly becomes increasingly important for everyday life.

Getting up from a chair.

Catching yourself when you trip.

Stepping onto a curb.

Climbing stairs.

And, yes, generating speed in your golf swing.

That’s why we believe training should include more than just “getting stronger.”

We want you to be strong, mobile, balanced AND powerful.

Because the goal isn’t simply to exercise.

The goal is to keep doing the things you love—including playing 18 holes.

Source: Brennan A, et al. “Inclusion of Lower-Body and Upper-Body Power Exercises Acutely Improves Distance-Related Measures in Golf Driving Performance.” Journal of Strength and Conditioning Research, 2026. (PubMed)