Strength Training for Your Client’s Golf Swing

The snow has melted and the sun is shining. Birds are chirping and lawnmowers are revving. Golf season is here. With the Masters starting this week, golfers everywhere will want to get their golf game up to par. I myself am a golfer, and I have numerous clients who love the game. So, I began to design a workout program specifically for golfers. I’ll share some of that program with you here, covering the basic points. This program was used with some PGA Tour pros in Rancho Mirage, Indian Wells and La Quinta, CA. It does work.

Part One: Strength Training for Specific “Golf “Swing Muscles

  1. Wrist curls, elbows resting on ribs, with appropriate weight dumbbells, or weighted bar for men, pronated/supinated (3 sets 15 reps each).
  2. Standing bicep curls (3 sets 15-20 reps). Support your back on a stationary object so you won’t jerk the bar.
  3. Standing triceps kickbacks with dumbbells (3 sets 15-20 reps).
  4. Push-ups (3 sets 10-15 reps).
  5. Torso turns from front sit-up position to weight on back foot and front shoulder behind ball for a 1-2-3 count then into impact area with hips! Arms crossed on 
    Proven Golf Swingshoulders (3 sets 10-15 reps).
  6. Front dumbbell lunges (3 sets 10-15 reps).
  7. Slow front dumbbell raise from back knee to front finish position in balance turning torso to front target at finish position (3 sets 10-15 reps).
  8. From address position, full swing with light weight, slowly, to balanced finish (3 sets 10-15 reps).
  9. Slow toes raises with dumbbells in hand (3 sets 20-25 reps).
  10. Front shoulder raises with dumbbells (3 sets 15-20 reps).
  11. Side shoulder raises (3 sets 15-20 reps).

Choose at least eight of the exercise above done four to five times a week. In about a month, you should see some pleasant results on the course. Remember folks, the golf ball can’t exceed 1.62 ounces, or 0.0459kg. Don’t swing so fast! Your finish position will improve as will the number of fairways you’ll be hitting.

Next week we will be talking about another vital part of anyone’s golf swing: balance. Let me know how these exercises work for you!


Bill McGinnis is an NFPT Master Fitness Trainer. He lives and trains in Galveston, Texas and works at the University of Texas Medical Branch Alumni Field House. Bill previously served at the Betty Ford Center in Rancho Mirage, an internationally acclaimed rehab facility for substance abusers and persons with eating disorders, as The Men’s Fitness Trainer where he oversaw training groups of 25 to 50 people. Bill has studied, trained and earned his certification from NFPT, National Federation of Professional, and NFPT Master Fitness Trainer, in 2007. Bill began personal training in 1989 and has trained, and/or, counseled more than 4,300 people towards improving their levels of fitness. He also played college baseball. Served in the United States Air Force and was accepted into the PGA Apprentice Program in 1997 to become a professional golfer.
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