Over‑Speed Safely: Speed Training for 40+ Golfers (Without Frying Your Lumbar Spine)

Barwon Heads • Ocean Grove • Connewarre

After 40, you can still add clubhead speed—if you build from the ground up: thoracic mobility → core bracing/anti‑rotation → hip hinge power → smart over‑speed doses → recovery. The goal isn’t heroic sessions; it’s tiny, consistent wins that your back actually tolerates.

Why speed training gets risky after 40

• Less free mobility (thoracic rotation, hip IR) → the lumbar spine tries to help by over‑rotating/over‑extending.

• Power without control (no bracing) = late‑round back tightness, especially on the back 9.

• Life load (desk time, driving, stress) blunts recovery—so dosing matters as much as the drills.

Bottom line: Train the places meant to rotate (ribs/hips), and teach the low back to transfer force, not create it.

A 60‑second readiness screen

Do these before starting; if any feel sketchy, fix that lane first.

1. Seated T‑spine rotation (arms across chest): left ≈ right without lumbar arching?

2. Kickstand hinge + pelvis turn (trail side): can you rotate over trail hip without back sway?

3. Side plank (20–30 s): can you keep the pelvis level and breathe?

If one fails, prioritise that section in the program below.

The Safe Speed Pyramid (for 40+ golfers)

1. Mobility — thoracic extension/rotation; hips (especially trail‑hip IR).

2. Control — core bracing + anti‑rotation (transfer, not twist).

3. Strength pattern — hip hinge & lunge patterns with balance.

4. Power — med‑ball throws, jump options you tolerate.

5. Over‑speed — light implement swings; then blend back to your gamer.

6. Recovery — breath work, micro‑resets, deload weeks.

   
   

Warm‑up (5–6 minutes, car‑park friendly)

1. Brisk walk + arm swings (60–90 s)

2. Standing golfer’s rotations (club across chest) × 8/side

3. Adductor rock‑backs × 8/side

4. Hip airplanes (supported) × 4/side

5. Mini‑band lateral walks × 10–12 steps each way

6. 4–6 practice hinges (long exhale; ribs over pelvis)

   
   

Core & hips first (micro set, 6–8 minutes)

• 90/90 breathing with rib‑cage stack — 5 slow breaths × 2 rounds

• Pallof press — 3 × 8/side (smooth, no trunk twist)

• Isometric wall‑press abduction — 3 × 30–45 s/side

• Kickstand RDL (light) — 2 × 6/side (quality hinge)

Rule of 2s: If discomfort is > mild or lasts > ~2 hours after training, reduce volume/tempo next session.

Over‑speed 101 (without frying your back)

Implements:

• Light speed stick or an old/light driver (8–12% lighter than your gamer).

• Optional: heavier stick for contrast after a month (no need at the start).

Key cues:

• Long spine, soft knees, ribs stacked.

• Intent without max strain—think 90–95% fast so mechanics stay clean.

• Full recovery between sets (30–45 s of easy walking/shake‑out).

Starter protocol (2×/week, non‑consecutive):

• 2 ramp sets × 3 swings (light implement, easy → moderate → brisk).

• 3 work sets × 3 swings (light implement, 90–95% intent).

• 2 blend sets × 2 swings (your actual driver, smooth but fast).

• Total swings: 19. If you’re new or stiff, stop at 13–15.

After 3–4 weeks, progress to:

• 1 ramp set × 3

• 4 work sets × 3

• 2 blend sets × 2

• Optional: add 3 med‑ball scoop throws/side (light ball) before over‑speed on strength days.

Eight‑week plan (simple + sustainable)

Weeks 1–2 —

• Warm‑up + Core & Hips micro set

• Over‑speed 2×/week (starter protocol)

• One extra day of easy mobility (Section below)

Weeks 3–4 —

• Warm‑up + Core & Hips micro set

• Over‑speed 2×/week (progressed protocol)

• Add Kickstand RDL 3 × 6/side on one non‑over‑speed day

Week 5 (deload) —

• Over‑speed 1× only (starter), more mobility, play as normal

Weeks 6–8 —

• Return to 2×/week, keep total swings ≤ 25/session

• Add Single‑leg RDL 3 × 6/side or Step‑downs 3 × 6/side on one day

Mobility finishes (choose 2–3 moves)

• Open books × 8/side

• Foam‑roller T‑spine arcs × 6–8

• Quadruped rotations × 6/side

• Posterior hip stretch (figure‑4) × 20–30 s/side

• Hip‑flexor stretch × 20–30 s/side

On‑range micro‑doses (keep it spicy, not spicy‑back)

• Between holes: 2 thoracic rotations + 1 hinge with long exhale + light trail‑glute set.

• Address check: weight mid‑foot; avoid extra lumbar arch; feel turn from ribs.

Common mistakes that smoke the low back

• Chasing max intent before you’ve earned it (keep it at ~90–95%).

• Overspeed too often (more than 2–3×/week).

• No deload week.

• Ignoring trail‑hip IR and thoracic mobility.

• Heavier implements too early.

Modifications (if you’ve got a temperamental back)

• Swap Single‑leg RDL for Kickstand RDL longer.

• Keep med‑ball work light and scoop‑style (no overhead).

• Shorten sessions: stop at 13–15 total swings on off days.

• Use push‑cart on course; avoid long static address chats.

Who this helps & when to get checked

• Great for 40+ golfers around Barwon Heads / Ocean Grove who feel back‑9 tightness or lose posture late in the round.

Ready to add speed—safely?

Book a Golf Screen in Barwon Heads → https://portarlington-chiropractic.au2.cliniko.com/bookings?business_id=1643194330082449838&practitioner_id=1645317202317941728#service

We’ll measure hip rotation, film your hinge, and tailor your speed plan so you can finish 18 feeling strong.

FAQ

Is over‑speed safe if I’ve had episodes of low‑back pain?

Yes—if you tick the readiness screen, keep intent at ~90–95%, cap total swings, and keep a deload week.

How soon will I notice changes?

Often within 3–4 weeks if you’re consistent and respect recovery.

Should I carry or use a push‑cart?

Use a push‑cart while you’re adding speed; carrying can load the low back and shoulders.

How do I warm up if I’m late to the tee time?

Do the first four warm‑up items only; then 4 practice hinges and 4 smooth swings.

Rogan Smith, Chiropractor — Bell Post Hill, Barwon Heads & Portarlington. Focus on golf performance, spine care and practical rehab.