Golf: More Distance is made in the Gym

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I have a secret for hitting the golf ball further.

Actually, it’s not a secret.

Golfers need to be strong to hit the ball far. They do not need a $500 club, special tees, and perfect barometric pressure.


Before any of this even matters, a golfer must be able to keep the ball in play. If the ball is going in the woods most of the time, then that is what should be focused on.

There are a lot of golfers out there than can play a round with one ball and stay in the fairway. They suffer from a loss of distance. Instead of hitting a higher lofted club into the green, they are left with the trickier ones.

The golf swing is all about force generation. Generate more force, and the golf swing will give more distance.

The stronger we get, the more force we can produce. This means that the golf swing will be faster, with the same amount of effort, and club head speed will increase.

Developing strength in the right areas also provides stability throughout the swing. Having more control in the golf swing allows more the chance to hit more accurate shots.

Where do we need strength?

Golfers need strength in all of the areas that everyone else needs strength. They need to be able to hinge, squat, lunge, push, pull, and stabilize their core.

The hinge pattern is one of two most important areas of strength for golfers. Being able to hinge the hips is how we train the glutes and hamstrings. Want to hit the ball far? You will need some glute strength.

Tiger was having issues when his glutes weren’t activating. As much as it seemed like a joke, that actually is a huge problem.

The glutes are an essential muscle group and must be trained. My favorite exercises for the hinge pattern are deadlifts, RDL’s, KB swings, and bowler squats.

After we address training the glutes, core stability is also important. Being able to resist motion is the strategy here. It might seem counterproductive, but we have to be able control the torso. A lack of core control can lead to numerous swing characteristics that we do not want.

Chops, lifts, Pallof presses, deadbugs, and leg lowers are all good ways to train to resist movement through the core.

Building upper body strength can be done with pushes and pulls. For pushes, I still like a lot of the dumbbell press, bench press, cable press, and pushup variations. I know some people aren’t fans of the bench press because golf isn’t played on a bench. When it comes to building strength the bench press is still king. I am not looking for huge bench press numbers but I don’t disregard its effectiveness. The inclusion of the bench press should be on a pain free basis.

Rows are going to strengthen the back and shoulder muscles. TRX Rows, inverted rows, chin-ups, and cable rows are all good variations. I really like TRX rows because they can be made very challenging. If someone can do TRX rows with their body parallel to the ground for a 3 second hold at the top of 12 reps, then we are talking about some good pulling strength.

Body weight chin-ups are also a good indicator of pulling strength. Strong pulling patterns will also help with posture and shoulder health.

Strong legs mean more distance.

When it comes to squats and lunges we can get a lot of benefits. The golf swing is started in the legs, transferred through the core, and into the upper body. If we have strong legs then we are going to be able to generate a lot of force starting from the ground up.

A golfer that trains their legs with squats and single leg work is going to give themselves a great chance to hit the ball far.

Golf is starting to turn the corner when it comes to training for the game. There is still a long way to go. I want to make it as simple as possible by using these categories.

If you are looking for some guidance on exercise for golf then you need to check out our FREE report below. The 15 Best Exercise for Golfers will give you the framework to increase strength, mobility, and core stability.

15 Best Exercises for Golf

15 Best Exercises for Golfers