Golfers’ Do’s and Don’ts of Weight Training

Day in and day out you see golfers in the gym doing “golf” exercises. You’ll see them at the cable machines performing their golf swings with resistance or dumbbells and even standing on a medicine ball to improve their balance. Are they accomplishing anything? Probably not. Last thing, we want to do in any sport, is train for our sport with our sport’s movement pattern in order to improve our balance. We need to fix movement patterns, compensations and strength as a whole. With all that being said, what is the best way to train as a golfer? There are four guidelines that I feel every golf training program should be centered around. They are:

1. Don’t Skip Leg Day

We have all heard this before, but for golfers it’s extremely important. The glutes are the “King” of the golf swing, and because of this, we need to make sure they can handle the stresses of the game. It is also important we train our legs to protect our back and train the “hinge” pattern, which we use in every swing.

2. More Pulls, Less Push


You don’t need a big bench and chest to be a great golfer. What you do need is a strong back and posterior chain. I always like to recommend doing two pulling motions for every push motion you do.

3. Train Anti-Rotation for Rotation

The best way to train rotation is to resist rotation. As many in the golf industry say, you need to earn the right to rotate. This will help us eliminate improper movement patterns and compensations that can lead to injury. I always like to tell my athletes, the more weight you can prevent from rotating, the more weight you are transferring when you rotate.

4. Train Unilaterally 

Unilateral movements are key when training for golf. They help in fixing muscle imbalances, improper movement patterns, and injury prevention. My advice when training unilaterally is to find your weaknesses on each side and to start with the weaker side when preforming the exercises. Why is this? The body tends to cheat and compensate, so this allows us to limit that from happening.

There are many ways out there to train. Whatever you do, I suggest you stick to following these four effective and simple guidelines when creating your next golf fitness routine!

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