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golf weight training

The Ultimate Weight Training Guide for Golf Players

 

Golf isn’t wrestling, but it requires a significant degree of strength. What better way to achieve this strength than through weight training? 

When playing golf, different muscle groups are activated, such as the muscles of the arms, shoulders, back, and hips. Certainly, these must be in optimal condition to elevate your skills and prevent you from sustaining injuries.

Right now, we’ll begin with some weight training exercises that will upgrade your golf game, targeting your core and other necessary muscles for an ultimate physique. But briefly, why weightlifting? 

Benefits of Weight Training for Golf Players

Enhanced swing movements

Swing speed and accuracy are two vital parameters used to assess a player’s performance. Research shows an existing relationship between driving distance, swing speed, ball speed, and muscle strength. 

Weight training strengthens your muscles and makes it easier to swing your club faster, gathering sufficient momentum to send the ball flying.

Also, you require equilibrium to make complex movements that improve your accuracy. Lifting weights can help stabilize you as your weight rests heavily on one side.

Greater endurance

When you consistently expose your muscles to weight training, they increase in size and are therefore more synchronized. Such muscles become stronger and  have better abilities to endure stress for a longer time. 

This means you get to last through longer practice hours, leading to an improvement in your skills. What’s more? This endurance is mentally imbued, so even when you’re playing the real game, you’re as strong on your last game as you were on your first.

Stronger joints, sturdier bones and reduced chances of injury

Strength training strengthens your bones and the connective tissue  surrounding your joints, making them less susceptible to wear and tear injuries such as joint sprains resulting from the shear forces associated with golf movements. 

Additionally, weight training increases mineral bone density, making the bones less brittle and susceptible to injury. The overall effect is that you last longer in the game. 

Weightlifting Exercises for Golf Players

Weightlifting is proven to be one of the best ways to build a well rounded athlete. Yoga and similar exercises are great, but the highest standard of training is Olympic weightlifting, regardless of whether you’re a pro-gamer or an absolute beginner. With this beginner program by Torokhtiy, you can achieve a combination of flexibility, strength, and stamina- three major qualities possessed by exceptional golfers.

Let’s get into the exercises!

Single-leg deadlifts  

Single-leg deadlifts target your lower back, glutes, and hamstrings, strengthening them and improving your balance. This is advantageous in golf, as you have to steady yourself on one leg. 

Stand with your feet together, holding a dumbbell in each hand. With the weights dangling in front of your thighs, bend at your hips and lower the dumbbells to the floor, and at the same time push the left leg straight behind you. 

Ensure that you straighten your back and that your torso and right leg are parallel to the floor. Use your core to push through the standing position with your left heel, balancing yourself solely on that leg.

Repeat as many times as needed, then switch legs. Ensure you’re in proper form, as this is what makes the exercise effective

Single-arm dumbbell row

Also known as the tripod row, the single-arm dumbbell row is one of the best ways to strengthen your back muscles due to the retracting movements at your shoulder blades.

Hold a dumbbell with your right hand while placing your left hand on the bench. Hinge at your hip and lower your torso until you’re inclined forward, with your back straight and almost parallel to the floor.

Pull the dumbbell towards you, with your elbow bending behind you. Hold for a few seconds, then gently lower the dumbbell to its initial position.

Repeat this for as many reps as desired, then switch sides. 

Rotational Lunges

These are some of the most effective lower body exercises, because they target your glutes, hamstrings, quads, lower back, and core muscles- essential for a powerful and stable swing rotation. 

Keep your feet hip width apart, standing in an erect position. With a dumbbell or medicine ball, take a big step forward with your right foot, and bring your left knee down almost to the floor.

Hold this position while simultaneously rotating your arms, balls, and body towards the right side. Bring the ball back to the center and look straight ahead , then return to the starting position and switch legs. Repeat for the needed number of reps.

Cross climber with shoulder tap 

This is a variation of planks which, like all other planks, strengthen your core and shoulders. For golfers, this exercise would give you strength for a backswing and enough energy to make contact with the ball.

Get in plank position and bring one knee to the opposite elbow, repeating on the other side. Use the other hand, still in plank position, to tap your shoulders. Repeat this as needed.

Squats with medicine ball rotations 

With this exercise, you can target your core and improve your balance.

Stand straight and place the medicine ball on the ground, right next to your right foot. To pick it up, squat down, stand, and bring it to your left arm with your arms stretched. Repeat as many times as needed.

Dumbbell woodchops

This exercise is targeted at your obliques and mimics a golfer’s movements. As it strengthens your obliques, it creates a more powerful rotation for your swings.

Stand with your feet hip-width apart and use both hands to grip the dumbbell, one on each side. Bring the dumbbell down to your left hip, and in a powerful move, engage your core, swinging the dumbbell diagonally across your body and above your right shoulder-with your elbows extended. Repeat as needed, and do the same thing on the other side. 

Other exercises exist that target your “golfer’s muscles” and enhance your performance. Remember that the strength demands of golf shouldn’t be underestimated, because the club and ball may be light, but the powerful shot needed to swing the club only comes from strong muscles. 

Advisably, do not train without the supervision of a fitness professional, as this could result in you blindly doing exercises without knowing which is more suitable for you as an individual.

NCG

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