How to Strengthen Your Lower Back Without Making Pain Worse
Lower back pain is the single most common injury in the game of golf. Whether it is a dull ache after 18 holes or sharp stiffness that prevents you from even swinging a club, lumbar pain can quickly derail your season. For many players, the immediate instinct is to stretch the area constantly. However, as […]
Why the Hex Bar Deadlift Is the Best Lift for Golfers
If you want to add yards to your drive while protecting your lower back, building lower-body strength is non-negotiable. For decades, traditional barbell lifts were considered the gold standard for strength training. However, traditional straight-bar movements often present unnecessary risk to your lumbar spine and hips, especially for golfers who are already subject to intense […]
Why Golfers Should Be Doing Sprint Training (Seriously)
When most golfers decide it is time to get in shape for the season, they lace up their running shoes and hit the pavement for a three-mile jog. While steady-state cardiovascular exercise is great for your general health and endurance, it does absolutely nothing to help you hit the golf ball farther. In fact, if […]
CNS Activation and Central Nervous System Training for Speed & Power
If you want to swing a golf club faster, run more explosively, or lift heavier loads, you cannot rely entirely on the physical size of your muscle fibers. True athletic output is determined by something far more fundamental: your neurological firing rate. The central nervous system (CNS) acts as the command center for your entire […]
Golf Weight Training: The Complete Guide to Lifting Weights for Golf
Golf weight training has grown exponentially in popularity over the last decade, especially as more players recognize the extreme athletic demands of the modern swing. Whether you’re a weekend warrior trying to keep up with your foursome, a competitive amateur chasing single-digit handicap goals, or just getting started with golf training weights for the first […]
Eccentric Training: The Benefits, Workouts, and Science Behind Slowing Down
Most athletes have heard the phrase: “You have to train fast to be fast.” But what if slowing down is actually the key to becoming more explosive? An eccentric training workout focuses on the lowering phase of movement, and it may be one of the most underutilized tools for improving strength, power, mobility, and injury […]
Golf Wrist Pain: Causes, Treatment, and Prevention for a Pain-Free Swing
(originally published on www.ptstrengthcoach.com, July 2016) The wrist is one of the most highly stressed joints in the human body during a round of golf, with a high percentage of players presenting with acute or chronic discomfort as their frequency of play increases. While it is a relatively small joint compared to major power centers […]
How to Do the Single-Arm Dumbbell Row the Right Way
A powerful, repeatable golf swing requires a strong and stable back. The single arm db row is one of the most effective exercises for building the pulling strength and rotational stability needed to maintain your posture through impact. At Par4Success (P4S Golf), we incorporate this foundational movement to help golfers protect their lower backs and […]
5 Most Common Golf Injuries (And How to Prevent Them)
Golf might not be a contact sport, but swinging a club at over 90 mph puts immense rotational and compressive stress on your joints. When mobility is limited or swing mechanics are flawed, the body is forced to compensate, leading to acute strains and chronic overuse conditions. At Par4Success (P4S Golf), we believe that pain […]
6 Golf Mobility Exercises That Fix Stiffness and Add Power
When you wake up feeling stiff and struggle to make a full turn on the first tee, the natural instinct is to try and swing harder. Unfortunately, forcing a restricted body to move fast is a one-way ticket to swing compensations, power leaks, and injuries. To build a fluid, repeatable swing, you must prioritize golf […]
Fast Twitch Fiber Muscles: The Secret Golf Weapon
If you want to add massive distance off the tee, endlessly jogging or doing slow, heavy bicep curls will not get you there. Traditional endurance training builds stamina, but it completely ignores the exact physiological mechanism your body uses to swing a golf club at 100 mph. To hit the ball farther, you need to […]
Golf Back Exercises: The Ultimate Lower Back Workout Guide
Lower back pain is the single most common injury in golf. Research puts lifetime prevalence anywhere from roughly 12–27% in recreational golfers up to 40–58% in elite and professional golfers (Alexander et al., 2024), making it the highest-incidence injury across the sport’s estimated 60–80 million players worldwide. If you have ever felt a sharp, catching […]
7 Golf Warm-Up Exercises You Should Never Skip
We have all seen it at the local course: a golfer pulls into the parking lot, rushes to the first tee, takes two aggressive practice swings while holding a driver, and immediately rips their first tee shot into the woods. If this sounds familiar, you are not just sabotaging your scorecard for the first few […]
Exercises for Golfer’s Elbow: A Physical Therapist’s Guide
Written by Chris Finn, MSPT, TPI L3, CSCS, Founder/CEO If you’ve got a nagging ache on the inside of your elbow that flares up after your round, or even just after a day of yard work or typing, you might be dealing with a golfer’s elbow. The good news: it’s very treatable, and in most […]
Golf Speed Training: How to Swing Faster and Play Better
When it comes to gaining distance off the tee, one number truly matters—ball speed. Every golfer dreams of watching their drive soar farther, but to do that, you first need to understand what creates that ball speed. Quality of contact and clubhead speed are two crucial elements that determine how fast and far your ball […]
Shoulder Workouts for For Golfers: 3 Drills for Strength and Mobility
While explosive leg drive and core rotation get all the credit for creating massive clubhead speed, your shoulders act as the essential kinetic bridge that transfers that lower-body power straight into the golf club. Tight, weak, or chemically fatigued shoulders will instantly stall your backswing rotation, collapse your width at the top of the transition, […]
5 Effective Workout Routines for Golfers of All Skill Levels
If you are still stepping onto the first tee with nothing but a few static shoulder stretches and a prayer for your lower back, you are leaving both yardage and joint longevity on the table. For decades, golf conditioning was treated as an afterthought. Today, modern sports science has made one thing undeniably clear: your […]
Reviewing the Best Golf Fitness Programs to Lower Your Handicap
Every golfer knows the feeling of stepping onto the first tee with a specific score in mind, only to watch their mechanics break down by the 14th hole. We buy the latest drivers, schedule expensive swing lessons, and obsess over launch monitor data. Yet, many players continue to ignore the single most important variable controlling […]
Safe Weight Training for Golfers Over 60: Stay Strong and Stable
There’s a version of getting older in golf that most people just accept: shorter drives, a sore back after every round, the gradual creep of pain in the hips or knees, and eventually, a quiet reduction in how often you’re able to play. It feels inevitable. But here’s what most golfers over 60 don’t realize […]
Build a Custom Golf Exercise Plan to Transform Your Swing
Most golfers spend years chasing swing fixes. They take lessons, change their grip, switch shafts, buy a new driver, and still walk off the course frustrated that nothing seems to stick. What very few of them consider is that the problem might not be in their technique at all. It might be in their body. […]
