Why Stick Swings Might Be the Best Kept Secret in Golf Speed Training
If you’re trying to swing faster, hit the ball farther, and get more out of your body—without fancy equipment or heavy weights—then you need to be doing stick swings. This ultra-simple, high-speed drill uses nothing more than a club shaft (or alignment stick) to train your central nervous system to fire at higher speeds, engage the lower body, and improve swing sequencing.
The Science Behind Stick Swings
- Overspeed Training:
Using a lighter object (like a bare club shaft) lets your body move faster than normal, helping you rewire your neuromuscular system to access more speed during your actual golf swing. - Deceleration Training:
Swinging opposite handed and in reverse direction works the braking system of your swing—your obliques, glutes, and posterior stabilizers—teaching your body how to slow down safely after fast rotational movement. The better you can decelerate, the more confidently you can accelerate. - Ground Reaction Force:
Adding shuffle steps or progressive footwork teaches your legs to generate force from the ground up, giving your upper body more to work with in the swing.
How to Perform Stick Swings for Speed Training
Equipment:
- A golf shaft with no head, alignment stick, or speed training stick (SuperSpeed, etc.)
Phase 1: Dominant Side Swings
- Take your normal grip and swing as fast as possible.
- Keep it safe but intentional—this isn’t about mechanics, it’s about speed.
- Do 3 sets of 5–6 swings at maximum effort.
Phase 2: Reverse Swings
- Same stance and grip, but swing in the reverse direction (backswing becomes downswing).
- This targets rotational stability and deceleration control.
- Perform 2–3 sets of 5 reps.
Phase 3: Opposite-Handed Swings
- Switch to a left-handed stance (if you’re a righty) or vice versa.
- Swing as fast as possible from the non-dominant side.
- This challenges your coordination and targets the muscles responsible for slowing your real swing.
- Do 3 sets of 5 reps.
Phase 4: Shuffle Step Progression
- Add in a small shuffle or step into the swing to simulate using lower body momentum.
- This helps develop rotational sequencing, timing, and ground force production.
- Alternate between dominant and non-dominant sides.
Programming Tips
- Perform 2–3x per week on non-lifting days or before skill sessions.
- Always perform these before hitting golf balls to maximize CNS freshness.
- Track your swing speed every few weeks using a launch monitor or radar to measure progress.
Benefits of Stick Swings for Golfers
- Increased Clubhead Speed
Train your body to move faster with less resistance—just like sprinting uphill and then running downhill. - Improved Sequencing
Your lower half leads the movement; your torso and arms follow. Shuffle swings reinforce kinetic chain timing. - Enhanced Stability
By working your decelerators (in reverse and opposite swings), you become more stable, which helps prevent injury and swing breakdown. - Greater Mobility & Control
Fast, full-range swings help you gain comfort in end-range rotational positions—key for players with stiffness or mobility restrictions. - Budget-Friendly & Accessible
You don’t need a gym or trainer. Just a stick and some space—indoors or outdoors.
Bonus Insight: Why Opposite Side Work Matters
Your swing is only as strong as your body’s ability to decelerate and control force. By training the opposite side of your body, you’re:
- Balancing muscle development (reducing injury risk)
- Reinforcing rotational control
- Teaching your nervous system to trust higher speeds
This is especially helpful for players recovering from injury or working through compensations and imbalances.
This exercise is just one of the dozens of targeted golf exercises in our PinSeeker Performance Program—a 6-week, lifetime-access golf workout program designed to build mobility, strength, and power exactly where you need it.
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🏋️♀️ Improve strength, flexibility, and balance
⛳️ Play more consistently, regardless of age or experience
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✅ Golf-Specific workouts you can do anywhere
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