Foundational Strength in Golf Fitness

Foundational Strength in Golf FItness

One of the biggest mistakes golfers (and many other athletes) make is attempting to train too “specifically” for their sport when they lack even the most basic levels of conditioning.

You won’t need any fancy equipment.  A simple barbell will do.  Give these five exercises a try for the foundational strength in Golf Fitness.


Take a slightly wider than shoulder-width grip with the feet under the bar at about shoulders width.  Squat down into the start position.  The back should be set in extension-never rounded forward-and the hips will be slightly above knee level.  Drive the bar from the floor by “pushing the feet through the floor”.  As the bar comes off the floor, the spine angle will remain as in the starting position. This exercise is best for the foundational strength in Golf.


From a standing position, take a large stride forward with one leg and lower yourself into the lunge position under control.  In the lunge position, the front knee should be bent to approximately 90 degrees and the posture should be upright.  To return to the start position, push explosively into the floor with the front leg and return to start without any extra steps.  If you have a history of knee problems, do not allow the knee to extend beyond the toes.

Barbell Bent-over Row

Assume a bent-over position with the spine in a neutral or slightly extended position-never rounded forward-and the knees slightly bent.  With the barbell hanging at arms length, pull the barbell upward to the upper portion of the abdominal region while squeezing the shoulder blades back and together.  Return to the starting position under control.

Push Press

Keeping the feet flat on the floor, bend the knees and drive the bar upward to full extension with the arms while simultaneously extending the knees violently.  Lower the bar to the chest and then reset before performing the next repetition.

Side Bridge

Lie down on your side with the body in a straight line from shoulder to ankle and propped up on one elbow.  Raise the hip off the floor by pushing into the floor with the elbow and tightening the abdominals.  Hold for a 5-second count and return to the starting position.

Perform each exercise for 1-3 sets of 6-8 repetitions with a weight with which you could do 8-10 reps.  It is not necessary to work to maximum effort.  Your goal is to learn the basic movements prescribed and get accommodated to performing regular strength training.  Perform a strength training workout about every 3rd or 4th day.

After about one month (8-12 workouts), you may increase the intensity of effort by regularly increasing the weights in small increments and working to within 1 or 2 repetitions of your best effort.

To minimize delayed-onset muscle soreness, limit the number of sets until you’re able to tolerate more exercise.  For instance, for you first training session, perform only one set of each exercise.  If there is minimal soreness over the next 48 hours, you may then increase the total sets per exercise to 2 and so on up to the maximum number of sets recommended.

If you have any questions about your own golf-fitness program, ask a question on the Golf Fitness Forum, or send me an email at [email protected]

This article is for informational purposes only and is not intended to substitute for direct examination and exercise prescription by the appropriate health professional.  It is recommended that you do not perform this or any exercise program without the consent of your personal physician. Read this article about The Future of Golf Fitness



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