Chasing speed in female golfers: The balance between power and control

In modern golf , there is a growing emphasis on distance and speed — especially for female players looking to maximize their potential.

Alison Lee, a standout on the LPGA Tour, is one such golfer who has managed to blend speed with control.

However, for many female players, the journey to gaining more speed while maintaining balance and control comes with unique challenges rooted in their physical structure.

Lower body strength: The female advantage

Physiologically, women tend to have a naturally stronger lower body compared to their upper body. This strength can be a major advantage in golf, as the lower body is critical for generating power in the swing.

A strong foundation allows female golfers to drive through the ball with more force, relying on the glutes, quads, and hamstrings to build speed and create a solid base for the swing.

Alison Lee

However, focusing on lower body strength alone doesn’t guarantee speed gains if other areas of the body, particularly the core and upper body, don’t support the movement efficiently.

Achieving speed while keeping control in the golf swing requires balance between the two.

Often times, female golfers face the challenge of creating too much power in the lower body whereas the upper body is unable to control and transfer the power generated efficiently to the golf club.

The challenges of speed and control

While a strong lower body is a powerful asset, gaining speed in the swing presents unique challenges for women:

1. Maintaining balance: With most of the power coming from the lower body, there is a tendency to lose balance, especially when trying to generate more speed. Alison Lee’s swing is a great example of an effective transfer of weight and power without sacrificing control. For many female golfers, it's important to work on maintaining a stable core and proper weight transfer to avoid swaying or early extension, which can throw the swing off-balance. 
   

2. Upper body strength: Female golfers often face limitations in upper body strength, which can make it harder to maintain control as speed increases. This imbalance can lead to inconsistency in the swing if it is not addressed. Exercises that build strength in the shoulders, arms, and back can help women maintain better control of the club and also prevent overloading of the muscles while accelerating & decelerating the club. 
   

3. Swing efficiency: Chasing speed can lead to the temptation of over-swinging, which may lead to compromised technique. For female golfers, the key to maximizing distance lies in an efficient swing that leverages both lower and upper body strength. This requires proper sequencing of movements, where the lower body initiates power, and the upper body delivers the club head with precision. When the upper body strength is not up to par with the lower body, female golfers can often get thrown out of sequence, causing them to lose the efficiency and lead to inconsistencies in contact.

   

   America's Alison Lee in full swing

Finding the balance between speed and stability

To chase speed effectively without losing control, women need to focus on strengthening both the lower and upper body while working on balance and flexibility. Here are some key tips:

1. Core stability: The core is the bridge between the upper and lower body. Strong core muscles are essential for transferring the power generated by the legs into a controlled swing. Exercises like planks, rotational movements, and dynamic stability drills can help female golfers maintain better posture and balance.
   

2. Upper body training: Targeting the muscles in the arms, shoulders, and upper back is crucial for supporting the speed generated by the lower body. Strengthening these areas can build a better foundation for the arms to stabilize and control the club, even at high speeds, which is crucial in maintaining consistent contact.
   

3. Flexibility and mobility: Increasing swing speed without flexibility can lead to overcompensation and injury. Mobility routines that focus on the hips, shoulders, and thoracic spine help female golfers maintain proper swing mechanics while generating speed. Having good mobility also comes with good control of the range of motion, which will avoid over-stressing the joints and muscles when increasing speed.
   

4. Speed training with control: Programs like overspeed training (using lighter and heavier clubs) can help female golfers improve their swing speed, but it’s important to do this under the guidance of a coach to ensure technique doesn’t break down. Focus on gradual gains in speed while maintaining the balance that is key to consistent ball striking.
   

Speed as a tool for success

Chasing speed can give female golfers a competitive edge, but the goal should always be to combine speed with control. Players like Alison Lee demonstrate that, with the right approach, female golfers can build power from their natural lower-body strength while addressing upper-body limitations through targeted training.

By focusing on balance, strength, and swing efficiency, female golfers can achieve greater distance without sacrificing accuracy or consistency.

If you're looking to improve your swing technique, contact one of our team of experts today for a free, initial consultation.