A Human Web
Join

Sports training

Golf strength and power workout

Strength and power training adds clubhead speed: about 4% to 6% on average in the trials that found an effect, most when gym lifts were combined with fast, golf-like movements for 8 weeks. Speed goes with leg power and upper-body strength, not flexibility. Do this twice a week in the off-season and once a week in season, stopping each set 1 to 3 reps short of failure. Most trials were in men, and results vary.

45 minIntermediate14 movesMedicine ball · A kettlebell · A dumbbell · A bench or box · A cable machine · A band · An anchor pointGlutes · Hamstrings · Quads · Shoulders · Back · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Hip-hinge practice8
    Beginner · Glutes, Hamstrings, Back · 3D demoHips back, long spineHarder: Dumbbell Romanian deadlift
  2. Side-lying Open Book Rotation6 each side
    Beginner · 3D demoFollow your hand with your eyesHarder: Reverse lunge with rotation
  3. Glute bridge10
    Beginner · Glutes, Hamstrings, Abs · 3D demoSqueeze at the topEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)

Power

Rest 60 to 90 s

  1. Jump squat3 × 5
    Intermediate · Quads, Glutes, Calves · 3D demoFast up, soft landingEasier: Bodyweight squatHarder: Box jump
  2. Medicine-ball scoop throw (backward overhead throw)3 × 5
    Beginner · Glutes, Quads, Shoulders · 3D demoA light ball, 2 to 4 kg, thrown up and back into clear space; drive from the hipsHarder: Two-hand overhead throw
  3. Kettlebell swing3 × 10
    Intermediate · Glutes, Hamstrings, Back · 3D demoHinge and snap the hips; the arms only guide the bellEasier: Cable pull-throughHarder: Kettlebell clean

Strength

Rest 90 s to 2 min

  1. Dumbbell goblet squat3 × 8
    Intermediate · Quads, Glutes, Abs · 3D demoStop 1 to 3 reps short of failureEasier: Bodyweight squatHarder: Back squat with bands
  2. Dumbbell Romanian deadlift3 × 8
    Intermediate · Hamstrings, Glutes, Back · 3D demoLong spine, slow loweringEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  3. Supported single-arm dumbbell row3 × 8 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoPull your elbow towards your hipEasier: Incline ring rowHarder: Bent-over barbell row
  4. Push-up3 × 8 to 12
    Intermediate · Chest, Triceps, Shoulders · 3D demoHands on a bench (an incline push-up) if the floor is too hardEasier: Wall push-upHarder: Close-grip push-up (close triceps position)

Rotation and trunk

Rest 45 to 60 s

  1. Cable press and rotation3 × 6 each side
    Intermediate · Abs, Shoulders, Chest · 3D demoA band or cable; turn fast, return slowlyEasier: Half-kneeling Pallof pressHarder: Cable wood chop
  2. Half-kneeling Pallof press2 × 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoDon't let the band turn youHarder: Pallof press
  3. Suitcase carry2 × 20 m each hand
    Intermediate · Abs, Forearms, Back · 3D demoWalk tall without leaningEasier: Farmer's carryHarder: Overhead carry (waiter's walk)

Forearms (optional)

  1. Reverse wrist curl2 × 12 to 15
    Beginner · Forearms · 3D demoLight; for the lead arm's elbowEasier: Wrist-extensor eccentricsHarder: Plate pinch

Tips

  • Twice a week for at least 8 weeks, in the off-season or a quieter spell, then once a week in season, and not the day before a competitive round.
  • Do the power block first, while you're fresh: the programmes that added the most clubhead speed combined gym lifts with fast, golf-like movements.
  • Over 65 or new to lifting? Start with bodyweight versions and light weights. In men aged about 71, 8 weeks of strength, balance and flexibility work added about 5% clubhead speed.
  • With a recent back flare, leave out the jumps, throws and swings and bring them back last, keeping pain mild and settling, as our back pain guide says.
  • With osteoporosis, avoid rounded-back lifting and keep rotations smooth; after a spinal fracture, ask a physiotherapist first.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the golf strength and power workout take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Medicine ball, A kettlebell, A dumbbell, A bench or box, A cable machine, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 10 of its 14 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.