Golf: Distance Matters

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Golfers that are not looking to hit the ball further are probably lying to themselves.

Everyone secretly wants more distance. Only some openly admit it.

Now I know the thought process. Keep it in the fairway instead of losing a ball to shoot better scores. Well take it from someone who can lose a 6 iron into the woods off a tee with remarkable consistency:

Distance matters.


Let’s say you want to use that iron approach. You can keep a 5 iron in play at 180 yards. Well what if you could hit that 5 iron 195? That is an extra 15 yards. You now get to use a more lofted club into the green. You have a better chance for accuracy and a soft landing.

Distance does not have to only be about the driver. The further you can hit a club the better off you will be. Most golfers struggle with the longer clubs. You will use less of the long ones if your tee shots can travel further.

My solution for distance always comes down to strength training.

Just the other day one of my new adult clients mentioned that his distances are all screwed up. He is hitting the ball 5-7 yards further after a month of training. I get excited when people tell me that.

Strength training is simply using weights and resistance to improve how much force the muscles can produce. Which lifts we use will vary.

When it comes to training for golf, strong legs and a stable core are the keys to success.

To develop leg strength we must lift free weights. Cardio does not count as leg training and I would prefer that you avoid machines.

Leg strength is the biggest game changer when it comes to training for golf. the most probable reason is that not enough people train legs on their own. That means it is a huge area for growth.

The two categories of lower body work are:

Knee Dominant

Knee dominant movements tax the quads more than anything. Squats, lunges, and step ups are the most effective knee dominant movements. These movements are not negotiable for any golfer that is serious about hitting the ball further.

Hip Dominant

Hip dominant movements are the most important strength training movements for any athlete. Most golfers have weak glutes and weak hamstrings. This is a huge problem because the glutes drive the power behind the golf swing.

Hip dominant movements include deadlifts, RDLs, hamstring curls, and bridge variations. These exercises also wrongly get a bad rap. I hate hearing that deadlifts are bad for the back. No exercise is inherently bad. The execution of an exercise can most certainly be bad.

I mentioned that golfers also need a stable core. Golfers should train to resist rotation, extension, and lateral flexion. All core work should be focused on keeping the spine in a straight line.

Breaking down the golf swing gives us some insight as to why we need strong legs and a stable core. The golf swing starts in the ground. We load the hips back, push into the ground, and starting rotating and extending towards the ball. Pushing into the grass is where the power comes from.

That power then transfers to the upper body through the core. If the core is weak, the power will be lost. Lastly, the upper body comes through to strike the ball. Upper body strength definitely helps but the legs create the power.

If you are interested in strength training to hit the ball further then you must check out Distance Made Simple for Golfers. This 12 weeks strength training program is designed to help golfers shoot lower scores. It incorporates upper body, lower body, and core strength. Get yours today.