Strength Training For Golf

The game of golf has progressed so much that the best in the world must have an excellent strength routine if they are to continue being successful.

For decades it was believed that you could hit good golf shots without being in the best physical shape, but this is very far from reality.
As a result, there have been 100’s of scientific studies carried out to understand the golf swing and how to address the physical needs of the golfer. Golf is a strength and power game, and therefore this research has highlighted that overall improvements in strength and power will improve your golf.

Here, we will identify six reasons why strength training is essential for every golfer.

1. Increases driving distance

Strength = power & more distance. Strength training increases driving distance in golf by 10.9% in as short as eight weeks.

2. Increases distance with your iron play

The research shows that improvements in strength increase the distance achieved with your irons by as much as 7.8% after only four weeks of periodised training – this is an impressive result!

3. Improves swing accuracy

Strength is the critical factor in achieving more accurate shots with more significant impact positions, leading to improved accuracy.
It isn’t only the power that your muscles produce that helps with increased accuracy but also how specific strengthening exercises can cue better sequencing patterns which will help you to swing more accurately.

4. Improves flexibility

Although flexibility training has taken most of the focus for golfers, strength training maintains and increases flexibility. Strength training alone can improve and conserve flexibility, dismissing myths that strength training may make you inflexible and hurt your golfing performance.

5. Increases rotational power

Yes, power in golf is produced through rotation. That means that the more rotational power you generate, the further the ball will fly when struck with a driver or iron for maximum distance. Strength training increases clubhead speed by 6.3%, producing more velocity and enhancing your ability to hit it long. Twenty competitive and pre-elite golfers saw significant increases in the rotational power, force, and speed of their dominant and non-dominant sides.

6. Reduces risk of injury

Strength and power training helps to reduce the risk of sustaining a golf-related injury, alongside improving overall swing mechanics.
Strength training for golf leads to a reduction in injury rates if done correctly. This is because you are targeting all muscles that stabilise your body. By improving the strength of those stabilising muscles, you make your body more capable of adapting to unusual demands placed on it during the golf swing.

Summary

There are so many benefits to consider, but here is a summary:
– Increased driving distance
– Improved swing accuracy
– Reduced risk of injury
– Improved flexibility, coordination and sequencing patterns
– Increased rotational power, leading to more clubhead speed resulting in greater ball speed

The research speaks for itself. Strength training is essential and will be massively beneficial to improving all aspects of your game.
For you to reap the benefits from a golf-specific programme, it must be done correctly, periodised and include all of the aspects needed to ensure optimal performance. Check out my other resource on golf training here. Also, check out the resource I did for two of the golfers I am currently working with here.

Enjoy your training

Lee

Director and Founder

Research

Alvarez M, Sedano S, Cuadrado G, Redondo JC. Effects of an 18-week strength training program on low-handicap golfers’ performance. J Strength Cond Res. 2012 Apr;26(4):1110-21.

Brandon B, Pearce PZ. Training to prevent golf injury. Curr Sports Med Rep. 2009 May-Jun;8(3):142-6.

Coughlan D, Taylor M, Jackson J, Ward N, Beardsley C. Physical Characteristics Of Youth Elite Golfers And Their Relationship With Driver Clubhead Speed. J Strength Cond Res. 2017 Oct 23;

Cummings PM, Waldman HS, Krings BM, Smith JW, McAllister MJ. Effects of Fat Grip Training on Muscular Strength and Driving Performance in Division I Male Golfers. J Strength Cond Res. 2018 Jan;32(1):205-210.

Torres-Ronda L, Sánchez-Medina L, González-Badillo JJ. Muscle strength and golf performance: a critical review. J Sports Sci Med. 2011;10(1):9-18. eCollection 2011.

Oranchuk DJ, Mannerberg JM, Robinson TL, Nelson MC. Eight Weeks of Strength and Power Training Improves Club Head Speed in Collegiate Golfers. J Strength Cond Res. 2018 Feb 14

Smith CJ, Callister R, Lubans DR. A systematic review of strength and conditioning programmes designed to improve fitness characteristics in golfers. J Sports Sci. 2011 Jun;29(9):933-43.

Meira EP, Brumitt J. Minimizing injuries and enhancing performance in golf through training programs. Sports Health. 2010 Jul;2(4):337-44.

Lehman GJ. Resistance training for performance and injury prevention in golf. J Can Chiropr Assoc. 2006 Mar;50(1):27-42.

Lehman GJ. Resistance training for performance and injury prevention in golf. J Can Chiropr Assoc. 2006 Mar;50(1):27-42.

Wells GD, Elmi M, Thomas S. Physiological correlates of golf performance. J Strength Cond Res. 2009 May;23(3):741-50.