By Angie Hurley, CSCS, CAT(C)

For the last 2 decades, top golfers have been taking golf from game to sport.

Starting with Tiger Woods, and currently with Rory McIlroy, golfers have been advancing their skills, and their game on the greens, by working hard in the gym.

Golf is a Complicated Sport

Golf requires a very specific chain of movements across multiple joints in the body. Each segment of the golf swing builds on the previous segment, allowing for greater energy to be carried from the backswing into the downswing, like a sling shot.

Currently, Rory McIlroy seems to have the kinematic advantage with his unique but precise timing of movements within his swing. Of note, is McIlroy’s fastest hip rotation ever measured by Titleist Performance Institute at 720 degrees per second, 200 degrees per second faster than the PGA Tour average.

Exercises to Maximize Your Golf Swing Potential

While the precise technique and timing of the golf swing is better left to golf coaches, each phase of movement does have specific physical components that can be trained in the gym.

The backswing requires torso and shoulder range of motion as well as lower body stability. While the downswing creates force and transfers energy from the pelvis to the torso, to the arms, and, finally, the club head.

Focusing on improving the following components can maximize your golf swing potential:

  • stable base of support
  • dissociation of the pelvis and the torso
  • internal rotation of the lead leg
  • shoulder and thoracic spine range of motion

Within each of these components, proficiency in the following areas will enhance your game and prevent injury:

  • Stability
  • Mobility
  • Dissociation
  • Strength
  • Power

Stability

Stability is the ability to control and maintain a joint position. Having stability allows the next segment in the chain of movement to operate optimally. On the other hand, if stability is lacking, the transfer of force production will be lost and misdirected.

Key areas for stability in golf include the pelvis, torso and shoulders.

Exercises

Mobility

Mobility is being able to move in a controlled manner through a full range of motion. Being able to control our body through a greater range of motion means less incidence of injury, increased efficiency of movement, and greater force production.

The key areas we want to be mobile in for the golf swing are the hips, mid torso (or thoracic spine), and shoulders. Mobility through the hips and mid torso means there is less demand on the low back to compensate, preventing many of the injuries, aches, and pains that may keep you off the greens.

Exercises

Dissociation

Dissociation has been a big buzzword in strength training for golf. In golf, it refers to the separation of the pelvis movement from the movement of the torso. Dissociation combines both previously listed components: stability of the pelvis combined with the mobility of the torso (back swing) and stability of the torso with the mobility of the pelvis (down swing and force generation). While one joint is in motion, the other is acting as an anchor point for force to generate and build. 

The following TPI drills test if you have the capability to separate torso movement from pelvic movement.

Torso on pelvis dissociation: With soft knees, hinge at the waist, rotate through the torso while keeping the hips stationary and square (facing forward).

Pelvis on torso dissociation: with soft knees, hinge at the waist, hands crossed over chest, rotate hips while keeping torso stationary and square.

Exercises:

Strength

Strength is the ability to generate force. Strength is also required to stabilize a joint. According to Dr. Sasho McKenzie, the slight squat into the lead leg at the start of the McIlroy’s downswing allows for more ground reaction force under the lead foot, facilitating velocity and momentum through the rest of the swing.

Therefore, strength training should focus on the shift of weight laterally, pushing off from the floor to create upward force, and rotation strength.

Exercises:

Power

Power is the ability to do produce force as quickly as possible. When we think of training for power, we should be thinking of quick explosive movements like plyometrics including jumps and throws. Therefore, at its core, the golf swing is a complicated, multi-joint explosive power movement.

Exercises:

To learn how to safely and effectively add these exercises and more into your training repertoire, check in with us at JKConditioning.

We can help you take your golf game from subpar, to under par.

Thanks for reading!

~Angie

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just  can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

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