Table of Contents

Lifting Fundamentals For Junior Golfers

5 Main Movements

A lot of golfers are starting to strength train, even junior golfers are starting earlier and some people think that is a bad thing but it can actually help you a lot as long as you are doing it correctly. That is why it is important to learn the fundamentals before you start progressing to more difficult exercises. There are 5 main movements that everyone, especially junior golfers, should start with. They are squat, hinge, upper body push, upper body pull and core. 


We will first start with the squat movement. For those who are not familiar with squatting, it is the movement you perform when sitting down in a chair. It is one of the most important motions for getting your legs stronger and more powerful. Why is this important for golf? Through our research here at P4S, we have learned that the more force you produce into the ground in a golf swing, the faster you are able to swing, the only way to produce more force is for your legs to get stronger and squatting is one of the best ways to do that. Squatting primarily works the muscles in the front of your legs or your quadriceps muscles. Next time you sit down in a chair or squat down before you jump, put your hands on your thighs and you will feel the muscles working. 


The next movement is the hinge motion. This movement is also a lower body strengthening exercise but this primarily involves the muscles in the back of your legs which are your hamstrings and glutes. For those of you who are not familiar with hinging, find a wall and stand with your back flat against it, take a step out with your feet about hip width apart, then try to touch the wall with your butt while keeping your back flat and feet flat on the floor, that is a hinge motion. If you perform that same movement with your hands on the back of your legs you will feel the muscles working. Just like squatting, hinging helps strengthen your legs to produce force in the ground and it is also the same position you are in when you address the ball while playing! 

Upper Body Push

Now for the upper body movements. The first is upper body push, a good example of this motion is a push-up. Through our research, we have found that the stronger someone is in this area, the more clubhead speed they are able to produce. The upper body push movement strengthens the muscles in your chest and shoulders depending on if it is a horizontal movement (ex: push up) or a vertical movement (ex: overhead shoulder press). If you place your hand on your chest and push into a wall with your other hand you will feel those muscles start working. So, if you want to gain some speed start doing some push-ups! 

Upper Body Pull

The second upper body movement is a pull, just like the pushing motion you can pull horizontally (ex: pulling a band that is directly in front of you) and vertically (ex: a pull up). A horizontal pull mainly works on your mid back muscles while a vertical pull mainly works on your lats which are the big muscles under your armpits. These are important for two things, helping keep the shoulder stable which allows you to have a stronger push and it helps pull the club through the swing. A third thing that pulling movements help with is keeping your posture correct, these muscles can help keep you up right and not slouched especially when you are playing. 


The last movement is actually not a movement and it is working on core strength. There are a few types of core strength, anti-flexion, anti-extension and rotation.. To keep things simple core strength is like the glue that holds everything together. Without core strength, you will not be able to squat or hinge very well or do upper body movements correctly and it definitely will not help your golf swing. Your core muscles are everything in your mid section, abdominals, obliques and back muscles. A simple exercise to help strengthen these is a plank. To do a plank, you will get on the ground and rest on your forearms and toes. To make sure your core is engaged, make sure your back is flat and stiff, not sagging or in the air. Then squeeze your abs into you and squeeze your glutes. This engages your entire core and is a great way to build core strength!

Fundamentals Master!

Once you have mastered the fundamentals of lifting you can start to increase the difficulty of your movements to get stronger and more powerful! It is never too late or early to start a training program and it is a great way to stay healthy and get a leg up on your competition! If you feel at any point you or your junior need help in any of these areas, give us a call at 919-377-2084 and we will make sure your junior is on track for success!


Alex Shirazi

Director of In-House Training

Disclaimer: This blog content is for general educational information purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. References available upon request.

Founder, CEO

Chris Finn

P4S Golf
“We Give Golfers A Clear Path To Longevity In Golf – Low Scores, More Distance And Less Pain.”

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