10 Rules of Golf Training

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The more and more time I spend looking at what other people are doing for golfers, the less and less impressed I become.

I already know why part of this is. The same old boring stuff does not make for good videos on social media. People are only posting the things that they think are cool or different.

The quest for likes and follows has diluted the message of what it takes to help golfers improve their golf game.

If we take individual differences into account, the specifics can be confusing. But those are just tactics. The overall strategy or underlying principles should be the same.

What works the best is usually the least flashy, most simple, and has worked for many many years.


I have compiled a list of the 10 things that you need to follow with your training.

1. Train for Strength

A fear of strength plagues golfers. But I can trick you into telling me why strength is important.

How come golfers in middle school do not hit the ball further than adults? Adults are stronger.

You must possess upper and lower body strength to hit the ball far. I know distance isn’t everything but it matters a lot.

2. Mobility over Flexibility

The difference between mobility and flexibility is subtle but important. Flexibililty is simply the range of motion of the joint. Mobility is your ability to move through different ranges of motion.

The golf swing is dynamic. It is movement. If you can pull your knee to your head but unable to turn in your backswing then your flexibility means nothing.

Improving your ability to move is the key difference maker. Work on actively moving through different ranges of motion in the upper back, ankles, shoulders, and hips.

3. Foam Roll for 3-5 minutes

Foam rolling is important for decreasing muscle tone and getting ready for a session. But, please, we need to put an end to the sessions that take longer to roll out than to actually train.

Spend 3-5 minutes on the roller, hitting no more than 5 areas, and then its time to hit the weights. Anything more than that and you might as well get an actual massage.

4. Power Comes After Strength

Speaking of good video content, medicine ball throws look pretty cool, right? They are a very useful tool for golfers to train with.

You must earn the right to develop power though. Strength lays the foundation for power development. Improving force production will allow you to produce it quicker.

Build those bottom layers of strength before you start worrying about power. The time will come young padowan.

5. Eat Well to Avoid the Bulk

Don’t want to get bulky? Don’t blame strength training. It didn’t do anything here.

Nutrition is the best way to control body mass. Good nutrition will decrease or keep it low, and bad nutrition will add to it.

6. Don’t Play Golf in the Weight Room

The weight room is for strength training and the golf course is for golf. When you start to mix the two, the results might not be good.

Trying to turn resistance equipment into a golf club can be dangerous.

My biggest concern is the effect of the swing. If you take a cable machine and try to make it look like a golf swing, what is going to happen to the actual swing? You are changing everything about it.

It must drive swing coaches and golf pros crazy to see these kinds of things. If you are a golf pro and get frustrated with this, shoot me an email- bobby.dattero@gmail.com

7. Train for Core Stability not Movement

Sit ups and crunches are out. They put a lot of pressure on the spine, something golfers do not need to mess with.

They are also do not train the torso to resist motion. Force does not get produced in the abdominals. It starts in the ground, transfers through the core into the upper body, and then into the golf club.

The goal is to build stability so that the force from the ground does not get lost. Plus, there are a ton of other core exercises you can do at home.


8. Don’t Train in Pain

If you are performing a certain exercise that hurts, something needs to change. A modification or elimination of that exercise is in order before something bad actually happens.

Don’t force a shoulder press that might not allow you to play golf since you injured something. This obviously needs to be addressed on a case by case basis.

9. Use Your Glutes

Strong glutes:

  • Create the power behind the golf swing
  • Reduce back pain
  • Improve hip mobility

If you do not want these things then I am not sure you play golf, or you don’t know you want them yet.

10. Differentiate Strength and Stability

Strength and stability are two different categories of training. We must use both.

Strength is the ability to produce force. Stability is the ability to maintain good joint function, sometimes they can be the same.

Most of the time stability only takes you so far before it becomes an accessory. Spend most of your time lifting free weights and less time using bands, etc.

Don’t ignore the stability work, it is very useful. It just cannot take up the whole session.

If you need a resource for golf training, check out Distance Made Simple for Golf. It is a 12 week program designed to improve strength and mobility to play better golf. This values at over $750 but is yours for $99.

Distance Made Simple for Golf … and remember the holidays are around the corner.