Many golfers hit a plateau at some point, feeling stuck at a certain handicap or skill level.
While golf is a rewarding game, it can be incredibly frustrating when you’re not improving. Fortunately, there are many ways to break through this barrier. Once you reach a certain level of skill, the fastest way to improve is by increasing your distance off the tee. Getting stronger is one of the most effective ways to elevate your golf game.
In 2014, I attended a seminar for personal trainers in Chicago, where one of the speakers shared valuable insights about working with top professional golfers on the PGA Tour. By that time, many pro golfers had started prioritizing strength training, with some even hiring full-time strength coaches. The speaker emphasized how increasing driving distance was a game-changer for lowering scores. A longer drive means an easier second shot, and ultimately, fewer strokes. While many amateurs focus on putting—an important skill—they often overlook the fact that at the top level, the biggest advantage comes from hitting the ball farther.
I can’t help you with your putting game, but I can offer insights into how you can boost your distance by focusing on strength training. While technique and club selection are important, the key to unlocking explosive power in your swing lies in strengthening three key muscle groups: your lats, glutes/erector spinae, and quadratus lumborum (QL).
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Lats (Latissimus Dorsi): Boost Clubhead Speed
The lats play a vital role in generating clubhead speed. This muscle is targeted during rowing and pulling motions, and strengthening it can help increase your driving distance. One of the best exercises for this is the chin-up, which may be difficult for beginners. A great progression is to start with seated cable rows and then move on to one-arm dumbbell rows. A good indicator that you’re ready to attempt chin-ups is being able to perform a one-arm dumbbell row with 35% of your bodyweight for 8 reps, maintaining a slow and controlled tempo. For example, if you weigh 200 pounds, you should be able to row a 70-pound dumbbell for 8 reps with good form. (Make sure to use full range of motion, which is key to activating the muscle properly.)
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Glutes and Erector Spinae: The Foundation of Power
Your glutes and erector spinae (lower back muscles) are the foundation for generating power in your golf swing. The deadlift is one of the best exercises for developing these muscles, as it strengthens the posterior chain (glutes, hamstrings, and lower back) and promotes full-body strength. A strong lower back provides stability during your swing, which helps prevent injury and enhances your overall athletic performance.
The trap bar deadlift is a safer variation, as it places you in a more advantageous position for lifting heavy loads. However, beginners should start with more conservative exercises, such as the 45-degree back extension, which targets the same muscle groups as the deadlift but with less risk. Once you’ve built up strength and confidence, you can progress to more advanced movements, ultimately working your way up to the trap bar deadlift.
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Quadratus Lumborum (QL): Rotational Power and Stability
The quadratus lumborum (QL) is often overlooked, but it plays a significant role in rotational power and pelvic stability—two critical elements for a powerful golf swing. A strong QL helps transfer power from your lower body to your upper body, promoting a smoother, more consistent swing. To target this muscle, start with the QL side plank, progressing to the 45-degree QL side raise. Begin by holding a side plank for 30 seconds per side and work up to longer durations or more challenging variations. Strengthening the QL will also improve your core stability, benefiting both your lower back and abdominal muscles.
Wrapping Up: The Path to Improvement
A skilled personal trainer or strength coach can help assess your current fitness level and guide you through a safe and effective progression of exercises. With the right approach, you can gradually increase the difficulty of your workouts to stimulate muscle growth and enhance your golf performance. One of the most rewarding experiences in life is seeing improvements in your body, especially when those improvements directly impact your performance on the course.
Hitting the ball farther is an incredible feeling—arguably one of the most satisfying aspects of golf. Strength training is the gateway to achieving that feeling and lowering your score.
With Gratitude and Love,
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