Golf is a rotation sport. If you are going to hit that little ball properly you have to: stabilise, twist, rotate, generate power, accelerate and decelerate – all with absolute precision!

This movement chain starts from the ground, transferring up through foot, ankle, hip, trunk, spine, shoulders and arms.

There are multiple variables acting here; stability, mobility, flexibility, acceleration, deceleration and power.


This article will be broken down into two parts in order to better understand the mechanics of the body and how we can create a great golf strength training program.

1. Part One: Mobility, Stability, Flexibility and Self Myofascial Release.

2. Part Two: Strength and Power.

Understanding the roles of the key muscles is important. Improving their range of movement, flexibility and mobility takes patience and practice. In order to focus on all areas, I’m going to start from the ground up; from the foot and ending at the shoulders.

Lower leg The foot, calf region, anterior tibialis and peroneals are all muscles that directly and indirectly control the movements of the foot by the ankle.

Hip complex– From the quads to the glutes, they need to function together to generate the force at the hip.

Trunk – Internal and external obliques are part of the trunk musculature that interconnect and wrap around the torso,  from left to right and around.

Thoracic Spine -Where the most amount of rotation happens at the spine. All shoulder movements can be hindered if the T-Spine cannot rotate efficiently.

1. Part One: Mobility, Stability, Flexibility and Self Myofascial Release.

A great Golf Strengthening Workout begins by focusing on the areas that work specifically for the sport. We focus on increasing muscle tissue tolerance before loading them.

First we break it down by the area, followed by a detailed description of the movement that will increase joint mobility and flexibility through stretches and self myofascial release techniques. Some of the stretches are named and can be found by any search engine.

Most parts of mobility will be via self myofascial release techniques; we introduce some foam rolling or myofascial release to areas that will encourage fluids and oxygen rich blood supply to move to these areas.

In this way the muscle fibres can be functionally prepared to generate force, or be stable when called upon. Foam rollers & myofascial compression tools should be purchased, as they should be part of any sporty person’s program for Pre-gen and Re-gen (also knowns as preparation and recovery).

I would recommend Trigger Point Therapy for their extensive range of products. Their instructions are easy to follow via the Youtube channel or product guide provided for users.

Lower leg

We focus on the foot, soleus, calf, anterior tibialis and peroneals.

The lower leg is the most important joint that transfers force from the ground up. You will require a foam roller or lower leg specific trigger point kit. I have attached the links for both GRID foam rollers and the Ultimate 6 kits that allow a deeper myofascial release. (Link 1 and Link 2)

– The focus is to improve ankle mobility and foot stability.

– We start at the foot by releasing and stretching the plantar fascia. By rolling the foot gently over the foam roller or specific footballers, you will begin to reintroduce tissue tolerance that will make the muscle fibers more pliable.

– Place the roller under the feet; by curling the toes and extending them you will stretch the muscles at the bottom of the foot.

– The soleus, calf, anterior tibialis and peroneals can be rolled out by placing the lower leg on the foam roller and moving backwards and forwards.

– Rotating the foot while maintaining compression through the foam roller on these areas is another way to reintroduce some ankle mobility.

golf strength training program_2Hip and trunk

The hip complex is where the powers is transferred as it helps the trunk rotate, accelerates & decelerates  the body in various directions.

We focus on the Quads,TFL, Gluteus, External & the obliques give you the power to twist and rotate at the trunk.


The TFL is a small area underneath the pelvis- the tensor fascia latae. It helps to stabilize the pelvis. Tight hips don’t move well, by stretching and breaking down tight fascia we can reintroduce movement. The more your hip can fully extend the more power you can generate through the hips.

– We start with the basic hip stretches; while placing one knee on a padded surface on the floor, move the other leg in front in a lunge position by pushing the hips gently forwards to stretch the intended side.

– Rolling out the TFL through a foam roller can create some discomfort, although afterwards the hip will feel the increased range of movement and stability.

– By placing one side of the hip on top of the foam roller with elbows on the flow, begin rotating the knees outwards to the floor as you keep compression on the intended area.


The glutes are your main powerhouse – hence the size! Dysfunctioning glutes add additional load to the front of the hips- we want to change this by releasing the piriformis that is located under the gluteus maximus.

The gluteus maximus muscle is responsible for movement of the hip and thigh. Standing up from a sitting position, climbing stairs, and staying in an erect position are all aided by the gluteus maximus.

-By positioning the massage ball under the glutes and sitting on it while pivoting the hip usually releases the area for a greater range of motion. Check guidelines for piriformis release for more details.

– If you are using the foam roller you can rollout the glute med and max.

Stretches – such as the pigeon stretch or modified versions – will help with the flexibility in this area directly.


Obliques rotate and bend the trunk sideways. They interconnect via a sling system to generate force by means of rotation.

– Stretching them through controlled side bends and various torso rotations will help to stretch the muscle and the fascia out.

– Hip rotations, prone scorpion and triangle pose are great for the trunk.

Thoracic Spine

The T-spine region is responsible for the rotation of your spine. The T-spine  area interconnects the shoulder blades and all the upper back muscles, along with the chest and arms.

T -Spine rollouts can be done by using a foam roller. Place the foam roller around the shoulder blades and roll them out, with hands crossed over hugging the shoulder, or arms stretched out by the side of the head.

Deeper myofascial release can be done by using the trigger point massage balls.

– Seated twisting stretches with the elbow wedged against the knee are easy to perform from a seated position and are great for spinal mobility.

– Stretching the front of the shoulder along with the chest in a flye movement to increase range of movement and mobility at the shoulder joint.


Don’t miss out on Part Two!


WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans