In recent years, the physical demands of golf have evolved, making strength and conditioning essential for players at every level.
From professionals to weekend warriors, players are striving for an edge on the course — just think of Bryson DeChambeau and his journey.
It is well known that targeted training can enhance performance, improve swing efficiency, and significantly reduce injury risk.
However, did you know that specific exercises and assessments can be strategically chosen to not only identify weaknesses and prevent injury — but improve both your clubhead speed, and short game?
This blog aims to provide a quick introduction to how research can direct your training to improve your game.
Muscles That Drive Your Swing #
The golf swing is a complex, multi-phase movement that requires precise coordination and strength across almost all muscle groups in the body. Here are a few of the key players and why they are focal points in a training program.
Pectoralis Major (Chest Muscles) #
This muscle group is one of the most active during 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.
Scapulothoracic Muscles (Muscles of the Upper Back) #
Muscles such as the rhomboids, serratus anterior, and trapezius are key players in maintaining connection and posture during all phases of the golf swing. Poor thoracic rotation leads to compensatory movements in the swing, commonly resulting in overuse injuries in the smaller shoulder stabilising muscles.
Core Muscles #
Muscles such as the obliques and rectus abdominis provide rotational force and stabilise the torso, important for swing control, chipping accuracy, and trunk deceleration to protect the lower back.
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 groups, followed by the shoulder, elbow, and wrist — each subject to high loads during force transfer in the swing.
A comprehensive strength and conditioning assessment can pinpoint specific weaknesses in these areas, allowing for the design of a targeted training program to mitigate injury risk and support long-term performance.
Assessments That Dictate Performance #
When assessing a golfer, it’s important to note that while strength does have a moderate correlation with clubhead speed and handicap, power shows a stronger correlation with both, as it reflects the ability to produce force rapidly — a critical component for effective swing momentum and impact.
Utilising tools such as the VALD ForceDecks here at Pure Sports Medicine, we are able to assess, and not guess where our athletes are at in terms of their physical capabilities inclusive of their relative strength and power. Providing clear objective data, these assessments will provide instant feedback as to where your deficiencies lie thus informing your bespoke training plan, and providing a baseline to measure the effectiveness of your programme as it progresses.
Various physical performance metrics have been directly linked to improved swing mechanics and shot consistency. Below is a small taste of what to expect in a typical golf-specific assessment.
Countermovement Jump (CMJ) #
CMJ height — measured on our VALD ForceDecks — directly correlates with clubhead speed, as the explosive lower-body power developed through CMJ translates to faster hip and torso rotation, crucial for a powerful swing.
Hip Rotation Range of Motion #
Limitations in both lead and rear hip internal and external rotation are associated with excess lumbar spine rotation and increased incidence of lower back pain.
Grip Strength #
Directly influences clubhead speed by enabling stronger force transfer from the body to the club, providing more control and impact power.
Side Plank Performance #
Linked to improved chipping dispersion, as greater core stability allows golfers to maintain control during delicate, short-range shots.
Prone T‑Test #
Again, utilising our VALD Force Decks to measure dynamic stability, strength, and rate force development of the upper limb, directly correlated to clubhead speed.
In conclusion, strength and conditioning is a crucial component, for all golfers, regardless of experience level. Not only can it help to reduce the risk of common golfing injuries, but it can enhance your performance on the golf course too.
Are you looking to improve your game or return to the course following a recent injury? Our team of strength and conditioning experts are here to help.
Speak to a specialist today
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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.
