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What Does Resistance Training For Golf Look Like?

Does resistance training for golf involve just swinging around weighted clubs or doing fancy swing drills all day? Not really. There is definitely a time and place for weighted sticks and swing drills, but this is not the type of resistance training you will be doing at the gym to improve your golf game. So, what does it actually look like?

4 Major Movements

Resistance training for golf performance is going to involve going through a series of key movement patterns with the goal of developing your overall strength and power. Why is this important? Because increasing your lower and upper body strength and power could vastly increase your potential to swing faster. This means higher club head speeds and increased yardage.

There are going to be 4 major movement patterns you’d want to focus on. Those are: squat, hinge, push, and pull.


Squatting patterns involve movements that train the lower body muscle such as the quadriceps, adductors, glutes, and hamstrings. They also strengthen the back and core muscles depending on which variation you are doing. Additionally, doing single-leg variations works great for developing the single-limb strength we need to perform effectively in sports. Some variations of squats and single-leg movements include: barbell squats, goblet squats, lunges, and split squats.


The hinge is a particularly important movement for golf, as we are in a hinged position in our initial golf posture. Much of the power and speed generated during the swing stems from being able to powerfully rotate the hips. This involves using our posterior chain muscles such as the hamstrings, glutes, and erectors. Additionally, like the squat,  variations are highly effective. Some examples of hinge movements are: barbell deadlifts, hex-bar deadlifts, Romanian deadlifts, single-leg deadlifts.

Upper Body Push & Pull

Pushing and pulling movements involve working the upper body muscles in the front and back of the torso: These include the: shoulders, chest, back, arms, etc. Getting these muscles stronger and more powerful increases your potential for a more powerful, faster swing. Example exercises are: rows, presses, vertical pull-downs, etc.

Resistance training for golf involves training all of our muscles through specific movement patterns that are meant to make us strong and powerful. If done properly, this will supplement your golf performance and add to your club head speed and yards on the course. Not sure how to implement these movements? Try our FREE P4S Golf Performance Fitness Assessment then schedule a call with one of our golf fitness professionals!


Richard Castro

Golf Performance Coach

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.

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Chris Finn

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