Sport · 26 min

Swing Power

Jumps, rotation and hip hinge strength for a faster, more stable swing.

• 26 minutes
• Regular
• Dumbbell, Band, Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

Club speed comes from the ground up: you train leg power with jumps, rotation with woodchops and anti-rotation presses, and hip strength with Romanian deadlifts and bridges. Mobility for your upper back and hips opens the session. Move fast on the jumps and chops and slowly on the strength work.

Kit

Dumbbell, Band, Mat

Music

The tempo follows each block.

Sport

Train for golf

Tempo shape

Z2 Warm · 90 to 115 bpmZ5 Peak · 135 to 150 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • Open Book20 s each side
   • Hip 90/90 Switch20 s
   • World's Greatest Stretch30 s each side
   • Hip Hinge Drill10 reps

2. Power3 rounds

   Z5 Peak
   • Squat Jump5 reps · Jump high, land soft
   • Broad Jump4 reps

3. Rotation3 rounds

   Z4 Work
   • Dumbbell Woodchop8 to 10 reps each side · Fast up, controlled down
   • Pallof Press8 to 10 reps each side · Do not let the band turn you

4. Hinge strength3 rounds

   Z4 Work
   • Dumbbell Romanian Deadlift8 to 12 reps
   • Single Leg Glute Bridge8 to 10 reps each side

5. Cool down

   Z1 Recover
   • Figure Four Stretch30 s each side
   • Thread the Needle30 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.