Maximizing The Vertical Forces of The Golf Swing

Apr 27

The science of the golf swing has been well studied and the data distributed. We understand the sequencing of the swing, where the forces come from, and how movement restrictions and strength deficits impact how YOU create YOUR swing. One of these essential components of the swing is a force directed straight down into the ground, creating a resultant force straight upward. We call this vertical force. In this article, I want to review when this force becomes important in the golf swing and why it is important while including a framework for maximizing your ability to generate these forces. For a review or more details on the sequencing of the golf swing and the forces of the swing, check out the articles below…

-The Kinetic Sequence in The Golf Swing: Part 1

-The Power of Vertical Forces in The Golf Swing

What are vertical forces in the golf swing and why are they important?

Vertical forces in the golf swing are not created in isolation—they are the result of proper sequencing and positioning earlier in the swing.

They begin with a shift of pressure into the lead side
This is followed by rotation and proper body positioning
From there, the golfer can apply force by pushing down into the ground through the lead leg

The lead leg is the primary driver of vertical force. It acts as a stable post, allowing the body to push into the ground and create an upward reaction force.

Importantly, vertical force only becomes effective when the golfer has:

Properly loaded the lead side and transitioned pressure forward
Positioned the body to use the ground effectively

In short, vertical force is a byproduct of good mechanics, not something you simply “add in.”

Why vertical forces are important

Vertical forces play a major role in both power and efficiency in the golf swing:

Increase clubhead speed
The push into the ground helps accelerate the body and club, especially late in the downswing (just before impact).
Enhance energy transfer
A strong lead-side push allows energy to move efficiently from the ground, through the body, and into the club.
Create a braking and “posting” effect
The lead leg stabilizes and slows the body at the right time, which helps transfer energy up the chain and into the clubhead.
Improve consistency and strike quality
A stable lead side provides a more repeatable impact position.
Differentiate higher-level players
More skilled golfers are able to generate greater vertical force, which contributes to higher speed and better performance.

Simple takeaway

Vertical forces come from proper sequencing, lead-side loading, and pushing into the ground through the lead leg. They are important because they increase speed, improve energy transfer, and create a stable, powerful impact position—making them a key separator between average and high-level golfers.

Strength and speed training for vertical forces

Strength training is an effective and important means for improving the ability to create vertical forces. We need baseline strength to create or drive forces from the body. Here are some of my favorite exercises for adapting strength from the lower extremity.

Primary exercises

1. Dumbbell split squat

2. Bulgarian split squat

3. Hex bar deadlift

These are common gym movements that should be biased towards heavier and progressive weight or resistance. We can work in rep ranges from 5-12 and 3-5 sets. Alongside these primary exercises, here are some fantastic accessory moves that will continue to drive adaptation and strength in the lower half while focusing more on single leg strength and asymmetries, balance, and motor control.

Secondary exercises

1. Kickstand hinge

2. Posterior chain reach

3. Lateral kickstand hinge

4. Bent to straight knee calf raise

Speed and power movements

1. Med ball shovel pass

2. Turn, step, turn and slam

3. Kettlebell single leg side to side snatch

Conclusion

Vertical forces are not a swing “add-on”—they are the natural expression of a well-sequenced, well-prepared body. When a golfer can effectively shift pressure, organize their body, and stabilize into the lead side, vertical force becomes the mechanism that unlocks speed, efficiency, and consistency through impact.

For most golfers, the limitation is not understanding what vertical force is, but rather having the mobility, control, and strength to actually produce it. This is where the bridge between swing mechanics and physical preparation becomes critical. Without sufficient lower body strength and the ability to control single-leg positions, the body simply cannot create or transfer these forces effectively.

By combining sound swing concepts with targeted strength training—especially focused on the lead leg and lower extremity—you give yourself the capacity to not only generate more vertical force, but to use it at the right time. That’s what ultimately leads to better contact, more speed, and a more repeatable golf swing. In the end, improving vertical force production isn’t about forcing movement—it’s about building the system that allows it to happen naturally.

-Dr. Nick DC, MS, TPI, CSCS

If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.

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