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’m 30 — started at JKC Aug 2016. I moved to NL to open lululemon and we chose Jon as one of our store’s ambassadors, did one workout and have raved about it ever since! The JKC team can adapt a workout no matter what the situation — injuries, new goals, you name it! The trust and expertise can’t be matched!

I was looking for something to augment my 20+ year yoga practice with a focus on strength conditioning. I am friend’s with Jon’s sister in-law and over the years always heard great things about JKC, especially with respect to the top quality trainers they have and programs they run. After talking to Jon about my goals, and hearing his thoughts on a training plan, I knew that this was going to be an awesome experience … and it sure has been. JKC stands out from other gyms because of the attention to detail, the high quality of the staff and the facilities. Also, the amazing people that train there. And no one posing and taking selfies. I’m 41 years old and I started in Dec 2021.

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.

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

cas dyke

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

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