Golf Specific Training

Published: Wednesday, April 1, 2009 By: John Karesh

Can exercise improve one's golf game? That question has been asked of me several times, followed quickly by:

  • "What kind?"
  • "Will exercise or weight training alter my swing?"
  • "Should I just stick with exercise only for my arms?" 

When I work with a golfer, it is common that he or she will see an additional 30 to 40 yards on drives and more control of their irons in the short game. Golf training won't necessarily make one a better golfer, but it will aid tremendously in the basics. Here are tips for consideration:

1. Strengthen the legs. The quadriceps start the swing; the power you generate here is transferred through your body to the swing.

2. Strengthen the core. The power generated in legs is transferred to the core, which is comprised mainly of four muscles (low back, (spinal erector), low abdominal (transverse abdominus), internal/external obliques and upper abdominal (rectus abdominus). Don't simply blast through an "abs routine" and call it good.  The golf swing is an awkward motion for the body, so the more support you have in your core for your back and extremities, the better off you will be.

3. Upper body. Chest, upper back, shoulders, biceps and triceps all play roles and work together, as well. They provide stability and a conduit to transfer energy throughout your swing to the impact of hitting the ball. Rotator cuff exercises are helpful and can help prevent overuse injuries in your shoulders.

4. Flexibility training. It is extremely important, if you train properly with the strength-training exercises, most of your flexibility training should come. However, your hamstrings and hips probably should get some extra "love" as well. Consider some doorway stretches for your shoulders and neck.

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    Personal Training is one of the best investments I have made and is well worth the money. I can usually find fault with almost anything but I have been very happy with my experience with John. My initial goal was to gain muscle and increase my metabolism to lose weight. John has been pleasantly motivating and always keeps me motivated. I have not only reached my goals but have received results far greater than I imagined in a relatively short length of time. I feel better, move more confidently and now my wife who was very skeptical initially has taken notice and has nothing but praise for the results I have achieved.


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