How to Train for Golf
Weight training can have a major impact on golf performance. It can help prepare the body for the rigors of the golf swing and the damage that swing does. It also helps combat the asymmetries created by swinging from one side with so many repetitions and it can help to add distance by increasing power, strength, and club head speed.
These benefits are amazing, but how to you get them? What needs to be done during weight training to see these amazing benefits out on the course? It starts with targeting the muscle groups that play key roles in the golf swing. Then it turns to finding exercises that not only work those area of the body but also start to train for that all-important power. Finally, work that gets the body healthy and physically prepared to play golf whenever the golfer wants.
When it comes to training for golf, there are a few critical muscle groups that need to be targeted. It starts with the lower half. The legs are the base for the golf swing and strong legs not only create a stable base to work off of but they are also the source of force production and thus power. Without strong legs, there is a limit on the amount of forces someone can create. So, what exercises to do? Start with squats. Squats build the prerequisite strength necessary to increase power. To work on that power, adding jumps into workouts is a great tool. Examples would be squat jumps, box jumps, and other plyometric jumps that require the athlete to propel themselves vertically. It is these vertical forces that have been shown to increase club head speed and thus distance off the tee. So, squat variations whether it is with a barbell (front or back squat), trap bar, even goblet squats are a great. Then add some jumps in and you’ll be on your way to building that strong, explosive base for your golf swing.
Another key area to target is the posterior chain. What is this? It’s the muscles on the back side of your body, including the glutes, hamstrings, calves. These play a critical role in golf swing by driving hip movement and rotation which is a driver for the golf swing. Exercises that should be performed to strengthen the posterior chain include Rear Foot Elevated Split Squats, RDLs, Single Leg RDLs, Glute Bridges, Reverse Lunges, and Kettlebell Swings. This list is not exhaustive by any means but it highlights movements that will work critical areas to help the golf swing.
After working on the lower half of the body, do not forget to work on the trunk. What is the “trunk”? It could also be called “core” or “Abs”, but what we really looking at is the area from the hips to the shoulders. This is the area that controls the body, it is all about a balance between stability through the abs and lower back and mobility in the thoracic spine (or rib cage area). With the golf swing in mind, we are looking to have strong abdominals and a thoracic spine that moves freely. This allows for a pain free swing with full range of motion allowing for the golfer to get the most out of each swing. Exercises that should be focused on are plank variations, as well as dead bugs, mini bands, pallof press, Russians twists, med ball throws, half kneeling wood chop, and body saw. With these strengthening exercises do not forget to work on that mobility. Working on Hip internal and external rotation as well as thoracic spine rotation is key. Exercises can include side-lying rotation, side-lying windmills, cat-cows, hip 90/90s, hip internal rotation holds, and hip CARs. The goal with all of this is to have strong Abs and mobile thoracic spine to allow the new strength from the legs to transfer to the golf club.
In the end training for golf is all about adding strength in the lower half as well as the Abs while being mobile in the thoracic spine and hips to gain a full range of motion throughout the golf swing. All this not only helps to add speed, power, and distance but also improve health and durability. Being able to play better for longer, what more could a golfer ask for.
-Tyler Grisdale, MS, CSCS, RSCC, CES, TPI