The Best Exercises to Develop Power

If you're looking to improve your golf game, developing power is a game-changer. More power means longer drives, better club speed, and overall improved performance on the course. Power isn’t just about strength—it’s about explosive movement. Whether you're an athlete looking to improve performance or an active adult wanting to stay sharp and strong, power training can help you move with greater speed, force, and efficiency. The key? Training movements, not just muscles. Below are some of the best exercises to build power and enhance athletic performance.

1. Olympic Lifts (Cleans & Snatches)

Why? Olympic lifts are the gold standard for developing total-body power. They train rapid force production and coordination.

• Power Clean: Explodes from a squat position to a catch, enhancing lower-body drive and upper-body control.

• Snatch: Requires even more mobility and speed, reinforcing quick force application.

Pro Tip: Focus on technique before adding weight. A well-executed lift at moderate weight is better than a sloppy heavy lift.

2. Plyometric Jumps

Why? Plyometrics improve your ability to produce force quickly, which translates to better speed and agility.

• Box Jumps: Teaches controlled explosion while reducing impact on joints.

• Broad Jumps: Enhances horizontal force production for sports requiring sprinting and leaping.

• Depth Jumps: Trains the stretch-shortening cycle, making you more reactive and explosive.

Pro Tip: Quality over quantity! Aim for maximal effort on each jump rather than just cranking out reps.

3. Medicine Ball Throws

Why? Med ball work is a fantastic way to train power in a way that’s functional and sport-specific.

• Overhead Slam: Builds upper-body explosive strength.

• Rotational Throw: Trains power through the core, crucial for golfers, tennis players, and rotational athletes.

• Chest Pass: Improves upper-body power for pushing and striking motions.

Pro Tip: Keep reps low (3-5 per set) and intensity high to avoid fatigue and maintain explosiveness.

4. Sprint Training

Why? Sprinting is one of the purest forms of power training, requiring rapid force production from the lower body.

• Hill Sprints: Adds resistance, helping develop lower-body explosiveness.

• Sled Sprints: Forces the body to produce maximal force output while moving.

• Acceleration Drills: Short sprints focusing on getting off the line quickly.

Pro Tip: Keep sprinting distances short (10-40 yards) and take full rest between sets to maintain intensity.

5. Kettlebell Swings

Why? Kettlebell swings are an easy way to train hip drive, core stability, and posterior chain power.

• Traditional Swing: Explosive hip extension builds speed and strength.

• Single-Arm Swing: Adds an anti-rotational element, increasing core engagement.

• Heavy Swings: Slower but forces more strength development through the movement.

Pro Tip: Drive through the hips—don’t turn this into a squat!

6. Depth & Shock Training

Why? This method, used in advanced training, enhances reactive power by exposing muscles to rapid loading.

• Drop Jumps: Step off a box and explode upward upon landing.

• Pogos: Quick, repetitive jumps to develop ankle and foot stiffness for speed and agility.

• Bounding: Exaggerated running movements to train dynamic power.

Pro Tip: Only add these into your routine if you’ve already built a base of strength and plyometric ability.

7. Heavy Strength Training (With Speed Focus)

Why? Lifting heavy helps develop raw strength, which is the foundation of power.

• Trap Bar Deadlifts: Mimic athletic stances and encourage explosive lifts.

• Squat Jumps with Load: Using weights (light to moderate) adds resistance to power movements.

• Bench Press with Speed: Use light weight but lift with max velocity to build pressing power.

Pro Tip: Train heavy but always with intent—move the bar as fast as possible on the concentric phase.

Developing power isn’t just for elite athletes—it’s for anyone who wants to move better, perform at a high level, and prevent injuries. The key is focusing on explosive movement, proper technique, and full recovery between sets to ensure maximal effort. Mix and match these exercises into your training program to take your performance to the next level!

Contact us today to improve your power or any other aspect of your performance!

The BodyFit PT Team
110 Albany Tpk, Suite 927, Canton CT 06019
860-507-7365
info@bodyfitphysicaltherapy.com