Strength & Conditioning Consideration for Golfers

  • 20 May 2020
  • Physio Form

Golf is predominantly a technical, closed loop sport. However, the emergence of Tiger Woods & his impressive physical condition led to a rise in Golf-based strength and conditioning. In addition, as courses got longer and swings demanded more force, we witnessed a rise in Injury rate. Specifically, of the lower back. 


The benefits of strength and conditioning program goes further than just hitting the ball far. A professionally devised strength and conditioning program can lead to; 

  • Injury prevention 
  • Improved ability to generate power 
  • Improve motor skills



Core Strength 

Huge biceps aren't going to be particularly useful. As most golfers know, the idea is being able to transfer force through the body. The key here is the core. Despite common misconception, the core is more than just your 6 pack (abdominals), so a 100 sit ups a day isn't going to cut it. Golfers should work on anti-movement exercises. More Bracing > Less Crunching. 



Another misconception is that golfers don't need to lift heavy loads. This is generally perpetuated by the fear of getting too muscular and less flexible. In truth, lifting heaving during functional movement patterns such as squats or lunges is exactly what you need. A rep range between 1-5 directly targets strength with less emphasis on hypertrophy (muscle growth). 



Off-season Vs In-season 

In a perfect world, most of your hard work should be done during the winter, this means that your efforts can be aimed at your performance during he season. It also means that you won't have any muscle soreness going into competition. However, a reduced volume program can be continued throughout the competition season. 


Get Started & Try this Exemplar, Minimal Equipment Workout: 

A| Warm Up 

Stretching & Foam Rolling 

5 Minutes Cardio of choice (Jogging, Skipping, Cycling) 

B| Full Body 

Press up 5 x 5 

Inverted row 5 x 5 

Jumping Alternate lunge 5 x 5 

Broad Jump 5 x 5 

C| Core Unit 

Plank 3 x 30 secs 

Suitcase Carry 3 x 30 secs (both sides) 


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