Muscles That Drive Your Swing

The golf swing is a complex, coordinated movement involving nearly every major muscle group. But some play a bigger role than others in generating speed, power, and stability. Here are a few of the key players and why they are focal points in a training program.

Pectoralis Major (Chest)

This muscle group is heavily involved in the acceleration phase of the swing, driving clubhead speed. Coupled with the muscles of the upper back, they transfer power efficiently from the torso to the club, while maintaining a strong and controlled club path. Imperative for shot consistency and impact force.

Gluteus Medius (Pelvic Stabilisers)

Essential for stabilising the pelvis and aiding hip rotation in the trail leg at the beginning of the downswing. The gluteus medius prevents lateral sway, which is crucial for balance and maintaining a consistent swing path.

Gluteus Maximus and Hamstrings

Part of the posterior chain, these muscles generate hip extension and power into the ball at impact. They also provide stability and help maintain posture, which can prevent excessive strain on the lower back. Tight or weak hamstrings have been linked with early extension, a frequent swing fault in amateur golfers.

Upper Back Muscles (Scapulothoracic region)

Muscles such as the rhomboids, serratus anterior, and trapezius are key players in maintaining connection throughout the swing. Limited thoracic mobility often leads to compensatory movements in the swing, commonly resulting in overuse injuries.

Core Muscles

Most Common Injuries in Golfers And How to Avoid Them

Golf’s repetitive, high-torque movements place substantial strain on the body, with research indicating that up to 80% of injuries among professional golfers are due to overuse.

For amateurs, injuries frequently result from being underprepared for the physical demands of what may appear to be a low-intensity sport. The lower back is the most commonly injured area among both professionals and amateurs, followed by the shoulder, elbow, and wrist – each subject to high loads during force transfer in the swing.

These areas endure repeated torque, force transfer, and rotation. A comprehensive strength and conditioning assessment can identify physical weaknesses, allowing training to be tailored to reduce injury risk and support better swing mechanics.

The Role of Assessment in Performance

Countermovement Jump (CMJ)

Hip Rotation Range of Motion

Limitations in hip rotation often result in compensatory lumbar spine rotation, contributing to lower back pain.

Grip Strength

Side Plank Performance

Prone T-Test

• Increase clubhead speed
• Improve consistency and control
• Reduce injury risk
• Track progress with objective data

References

1. Behm, D. G., Young, J. D., Whitten, J. H., Reid, J. C., Quigley, P. J., Low, J., … & Granacher, U. (2017). Effectiveness of traditional strength vs. power training on muscle strength, power and speed with youth: a systematic review and meta-analysis. Frontiers in physiology, 8, 423.

2. Cabri, J., Sousa, J. P., Kots, M., & Barreiros, J. (2009). Golf-related injuries: a systematic review. European Journal of Sport Science, 9(6), 353-366.

3. Ehlert, A. (2021). The correlations between physical attributes and golf clubhead speed: A systematic review with quantitative analyses. European Journal of Sport Science, 21(10), 1351-1363.

4. McHardy, A., & Pollard, H. (2005). Muscle activity during the golf swing. British journal of sports medicine, 39(11), 799-804.

5. Wells, G. D., Elmi, M., & Thomas, S. (2009). Physiological correlates of golf performance. The Journal of Strength & Conditioning Research, 23(3), 741-750.