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Most golf fitness misses the mark completely

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Most of what is touted as “golf fitness” just doesn’t do the basics right. It doesn’t pay due diligence to the fundamentals, and often goes straight for the low-hanging fruit of rotational speed and power. Maybe even worse is that much of it tries to make golfers believe that an exercise such as an explosive wood chop or a gadget like a weighted club can instantly add 30 yards to their game. I’m sorry, but it doesn’t work that way. 

JUST LIKE A CLASSIC GET-RICH-QUICK SCHEME, IF it SOUNDS TOO GOOD TO BE TRUE IT PROBABLY IS.

Athletic ability for golf isn’t that different than athletic ability in other sports. You wouldn’t expect an aspiring soccer player to go straight to clean and jerks, heavy sled pulls and plyometrics. He needs to first gain the ability to run efficiently, sidestep and achieve good body position. Otherwise, he will never be able to apply the gains made from training to his on-field game.

It’s the same with golf.

If a golfer has poor posture and poor concepts of dynamic rotation, then the application of speed and power is going to be ineffective. This also applies if golfers are fundamentally unstable or have mobility issues in their major joints. Add to this the increased risk of injury from loading up with weighted rotation exercises and we have a situation where training isn’t only ineffective, but might even make golfers worse and lead to an injury that forces them to take time away for the game.

There are all too many horror stories where a severe injury from improper training derails a golfer’s career or causes them to lose passion for the game. This article hopes to limit those occurrences, as well as raise awareness of how golfers can improve their games and overall well-being through fitness.

What To Do Now

Get a Golf Lesson: Any golf coach worth their salt will be able to evaluate your setup posture and assess your concept of dynamic and efficient rotation specific to the golf swing. While an instructor may not know what movements need to be performed to fix certain flaws, many are familiar with top trainers in their area who specialize in just that. Ask them for their recommendation.

Get Screened: Follow up the lesson with a good, golf-specific physical screening that will identify your abilities in regards to stability, mobility and basic movement quality. I personally use a modified version of the Ramsay McMaster screening method, and add a few of my own tests. TPI certified trainers can also perform these screenings.

Get a Program: Now that you know where you are, it’s time to start moving up the chain. A quality training program will offer exercises that will challenge your level of stability, mobility and movement quality relevant to you and your golf. This program should also give you a strength stimulus by encouraging a gradual increase in load (pounds or kilos) and/or volume (sets and reps).

What To Do Next

Do these things frequently. 

Change Up Your Program: Sticking to the same exercises for months on end will limit your ability to progress upward. A good trainer will anticipate positive and negative changes to your body, and tailor your routine to create continued progress in troublesome areas.

Get Golf Lessons: It’s really important to keep applying your increased physical capabilities to your game. Only a quality golf coach can reliably make this happen for you.

Eat Well: Quality nutrition is key to building muscle mass, getting stronger and staying healthy. Hydration is part of this, and golfers should aim to consume at least 1 pint of water for every 50 pounds of bodyweight per day.

Be Patient: Making lasting and tangible change takes time and consistent application.

Do these things occasionally. 

Get Re-Screened: Monitor your progress by getting tested again. Once every three months is ideal.

Get Soft Tissue Massage: Yes, they’ll help you relax, but soft tissue massages also help with recovery from training.

What NOT To Do

Don’t be tempted by a “golf power” program that promises to add 30 yards in 30 days and blindly follows a non-progressive, non-specific set of exercises. Most of these programs completely ignore the principles of athletic development. You will likely end up disappointed, disillusioned and potentially injured.

Further, it’s important to stay the course if you do take the right steps. I’ve seen too many golfers bail on a program after three weeks because they haven’t broken par or some other scoring barrier.

The Takeaway

Athletic development in golf should adhere to the same principles as lasting improvement in any field. Accurate evaluation, quality advice and a patient, consistent application of hard work are what is required.

If you would like more info on golf-specific training, you can check out my website www.golffitpro.net or send me an email ([email protected]).

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Nick Randall is a Strength and Conditioning Coach, Presenter and Rehab Expert contracted by PGA Tour Players, Division 1 colleges and national teams to deliver golf fitness services. Via his Golf Fit Pro website, app, articles and online training services, Nick offers the opportunity to the golfing world to access his unique knowledge and service offerings. www.golffitpro.net

18 Comments

18 Comments

  1. marcel

    Sep 24, 2015 at 2:10 am

    very nice article. no shortcuts in golf game or any other sport. practice and gym 😉 great article

  2. snooz

    Sep 23, 2015 at 5:49 pm

    any legitimate strength training program will incorporatebalance and flexibility exercises. this in and of itself will improve one’s ability to hit a golf ball.that said if you really want to improve your golf game the strength training regimen is only half the answer and should B augmented by lessons with a qualified pro.increased strength, rotational speed, and flexibility will help you absorb and implementwhat you learn from A professional instructor.

  3. Steve

    Sep 17, 2015 at 5:57 pm

    Yoga really is the best thing for golf. I will do a 10-15 minute yoga session in the family room before I head to the course. It’s amazing the difference it makes. You will be looser and faster the second you hit the range.

    • jakeanderson

      Sep 18, 2015 at 5:36 am

      no. the best thing is strength work-out.

      • JP K

        Sep 21, 2015 at 1:10 am

        no, the best thing is yoda or pilates (strengthen, lengthen). Without the flexibility, strength is wasted.

    • marcel

      Sep 24, 2015 at 2:12 am

      man you are the only guy i know to warm up before game 😉

      • ph00ny

        Dec 4, 2015 at 10:50 pm

        I used to warm up too.

        At least 45min session at the range and another 30min session chipping and 15min putting

        Now days, first few holes are the warm up. My left shoulder thanks me for it

  4. oti

    Sep 17, 2015 at 4:06 am

    Hunh?

  5. other paul

    Sep 16, 2015 at 1:43 pm

    I tried Jaacob’s long drive stuff from this site. I added 7-10MPH of club head speed. Haven’t done the exercises in a year but still have the speed. I also tried rotating as fast as I can and barely sliding at all (Kelvins stuff) and results were instant. Hit the ball 30 yards longer immediately. Swinging close to 120MPH now. Friends hitting 3 and 4 irons off the tee are blown away when I hit my 9i right past them, sucks in wet conditions though, ez to plug the ball when it comes down so far ????

  6. Nick Buchan

    Sep 16, 2015 at 11:37 am

    Love this article Nick! Especially the second paragraph…will have to steal that! 😉 And the emphasis on the need for progressive overload in all areas of fitness. I think a lot of golfers forget this in search of the magic bullet program to give them 50 yards in 5 minutes.

  7. blake

    Sep 16, 2015 at 9:08 am

    just put down the soft drinks, eat a balanced diet, get some sleep, put down the smart phone, and start doing something to improve your physical health everyday. do that and you’ll be a better golfer and person.

  8. Todd Marsh Fitness

    Sep 16, 2015 at 8:07 am

    Great post Nick! I couldn’t agree more. Media loves to talk about golf-specific exercises, and those are great for people that are already in decent shape or have very low handicaps. True be told, most people need to work on corrections before they even start to strength train. They can worry about rotational exercises once they can do the basics. I wrote a post a couple weeks ago that golf specific exercises are for those in shape, most people just need to work out first http://toddmarshfitness.com/strength-training-for-golf/
    Keep up the good work and I enjoyed your post.

    • the next dude

      Sep 18, 2015 at 4:43 am

      I hit 300ydr driver but i never do those golf exercise, I hit the gym everyday if I can do it and work out to increase my stamina and strength. Just take good care of your body and anybody can hit a good ball, but the most importance thing in golf is not how far you can hit but how accurate you are.

  9. Nick

    Sep 16, 2015 at 7:53 am

    Nick,

    What is your thought on the P90X series of workouts? I know they are not golf specific, but I just completed P90X3 and saw improvements in my game. My flexibility increased and I picked up some modest gains in distance, but the golf swing seemed to be easier to perform after completing the program. I’m just curious on your thoughts. I used to always go to the gym, but I find the P90X series of workouts personally more enjoyable and they change up the workouts. That has always been my problem, I reach the plateau and can’t move past that point.

    • Josh

      Sep 16, 2015 at 1:04 pm

      I personally find the P90X series to be great for golf. You do get stronger and more flexible when you throw in the yoga as well. The variety of the workouts is great, and your body is always guessing. I’ve noticed a slight increase in distance from the program. When I’m done with P90X, I will go back and do P90X 3 because of some coaching duties that I have, I will only have time for the 30 minute workouts.

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19th Hole

Vincenzi’s 2024 Zurich Classic of New Orleans betting preview

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The PGA TOUR heads to New Orleans to play the 2023 Zurich Classic of New Orleans. In a welcome change from the usual stroke play, the Zurich Classic is a team event. On Thursday and Saturday, the teams play best ball, and on Friday and Sunday the teams play alternate shot.

TPC Louisiana is a par 72 that measures 7,425 yards. The course features some short par 4s and plenty of water and bunkers, which makes for a lot of exciting risk/reward scenarios for competitors. Pete Dye designed the course in 2004 specifically for the Zurich Classic, although the event didn’t make its debut until 2007 because of Hurricane Katrina.

Coming off of the Masters and a signature event in consecutive weeks, the field this week is a step down, and understandably so. Many of the world’s top players will be using this time to rest after a busy stretch.

However, there are some interesting teams this season with some stars making surprise appearances in the team event. Some notable teams include Patrick Cantlay and Xander Schauffele, Rory McIlroy and Shane Lowry, Collin Morikawa and Kurt Kitayama, Will Zalatoris and Sahith Theegala as well as a few Canadian teams, Nick Taylor and Adam Hadwin and Taylor Pendrith and Corey Conners.

Past Winners at TPC Louisiana

  • 2023: Riley/Hardy (-30)
  • 2022: Cantlay/Schauffele (-29)
  • 2021: Leishman/Smith (-20)
  • 2019: Palmer/Rahm (-26)
  • 2018: Horschel/Piercy (-22)
  • 2017: Blixt/Smith (-27)

2024 Zurich Classic of New Orleans Picks

Tom Hoge/Maverick McNealy +2500 (DraftKings)

Tom Hoge is coming off of a solid T18 finish at the RBC Heritage and finished T13 at last year’s Zurich Classic alongside Harris English.

This season, Hoge is having one of his best years on Tour in terms of Strokes Gained: Approach. In his last 24 rounds, the only player to top him on the category is Scottie Scheffler. Hoge has been solid on Pete Dye designs, ranking 28th in the field over his past 36 rounds.

McNealy is also having a solid season. He’s finished T6 at the Waste Management Phoenix Open and T9 at the PLAYERS Championship. He recently started working with world renowned swing coach, Butch Harmon, and its seemingly paid dividends in 2024.

Keith Mitchell/Joel Dahmen +4000 (DraftKings)

Keith Mitchell is having a fantastic season, finishing in the top-20 of five of his past seven starts on Tour. Most recently, Mitchell finished T14 at the Valero Texas Open and gained a whopping 6.0 strokes off the tee. He finished 6th at last year’s Zurich Classic.

Joel Dahmen is having a resurgent year and has been dialed in with his irons. He also has a T11 finish at the PLAYERS Championship at TPC Sawgrass which is another Pete Dye track. With Mitchell’s length and Dahmen’s ability to put it close with his short irons, the Mitchell/Dahmen combination will be dangerous this week.

Taylor Moore/Matt NeSmith +6500 (DraftKings)

Taylor Moore has quickly developed into one of the more consistent players on Tour. He’s finished in the top-20 in three of his past four starts, including a very impressive showing at The Masters, finishing T20. He’s also finished T4 at this event in consecutive seasons alongside Matt NeSmith.

NeSmith isn’t having a great 2024, but has seemed to elevate his game in this format. He finished T26 at Pete Dye’s TPC Sawgrass, which gives the 30-year-old something to build off of. NeSmith is also a great putter on Bermudagrass, which could help elevate Moore’s ball striking prowess.

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19th Hole

Vincenzi’s 2024 LIV Adelaide betting preview: Cam Smith ready for big week down under

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After having four of the top twelve players on the leaderboard at The Masters, LIV Golf is set for their fifth event of the season: LIV Adelaide. 

For both LIV fans and golf fans in Australia, LIV Adelaide is one of the most anticipated events of the year. With 35,000 people expected to attend each day of the tournament, the Grange Golf Club will be crawling with fans who are passionate about the sport of golf. The 12th hole, better known as “the watering hole”, is sure to have the rowdiest of the fans cheering after a long day of drinking some Leishman Lager.  

The Grange Golf Club is a par-72 that measures 6,946 yards. The course features minimal resistance, as golfers went extremely low last season. In 2023, Talor Gooch shot consecutive rounds of 62 on Thursday and Friday, giving himself a gigantic cushion heading into championship Sunday. Things got tight for a while, but in the end, the Oklahoma State product was able to hold off The Crushers’ Anirban Lahiri for a three-shot victory. 

The Four Aces won the team competition with the Range Goats finishing second. 

*All Images Courtesy of LIV Golf*

Past Winners at LIV Adelaide

  • 2023: Talor Gooch (-19)

Stat Leaders Through LIV Miami

Green in Regulation

  1. Richard Bland
  2. Jon Rahm
  3. Paul Casey

Fairways Hit

  1. Abraham Ancer
  2. Graeme McDowell
  3. Henrik Stenson

Driving Distance

  1. Bryson DeChambeau
  2. Joaquin Niemann
  3. Dean Burmester

Putting

  1. Cameron Smith
  2. Louis Oosthuizen
  3. Matt Jones

2024 LIV Adelaide Picks

Cameron Smith +1400 (DraftKings)

When I pulled up the odds for LIV Adelaide, I was more than a little surprised to see multiple golfers listed ahead of Cameron Smith on the betting board. A few starts ago, Cam finished runner-up at LIV Hong Kong, which is a golf course that absolutely suits his eye. Augusta National in another course that Smith could roll out of bed and finish in the top-ten at, and he did so two weeks ago at The Masters, finishing T6.

At Augusta, he gained strokes on the field on approach, off the tee (slightly), and of course, around the green and putting. Smith able to get in the mix at a major championship despite coming into the week feeling under the weather tells me that his game is once again rounding into form.

The Grange Golf Club is another course that undoubtedly suits the Australian. Smith is obviously incredibly comfortable playing in front of the Aussie faithful and has won three Australian PGA Championship’s. The course is very short and will allow Smith to play conservative off the tee, mitigating his most glaring weakness. With birdies available all over the golf course, there’s a chance the event turns into a putting contest, and there’s no one on the planet I’d rather have in one of those than Cam Smith.

Louis Oosthuizen +2200 (DraftKings)

Louis Oosthuizen has simply been one of the best players on LIV in the 2024 seas0n. The South African has finished in the top-10 on the LIV leaderboard in three of his five starts, with his best coming in Jeddah, where he finished T2. Perhaps more impressively, Oosthuizen finished T7 at LIV Miami, which took place at Doral’s “Blue Monster”, an absolutely massive golf course. Given that Louis is on the shorter side in terms of distance off the tee, his ability to play well in Miami shows how dialed he is with the irons this season.

In addition to the LIV finishes, Oosthuizen won back-to-back starts on the DP World Tour in December at the Alfred Dunhill Championship and the Mauritus Open. He also finished runner-up at the end of February in the International Series Oman. The 41-year-old has been one of the most consistent performers of 2024, regardless of tour.

For the season, Louis ranks 4th on LIV in birdies made, T9 in fairways hit and first in putting. He ranks 32nd in driving distance, but that won’t be an issue at this short course. Last season, he finished T11 at the event, but was in decent position going into the final round but fell back after shooting 70 while the rest of the field went low. This season, Oosthuizen comes into the event in peak form, and the course should be a perfect fit for his smooth swing and hot putter this week.

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Opinion & Analysis

The Wedge Guy: What really makes a wedge work? Part 1

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Of all the clubs in our bags, wedges are almost always the simplest in construction and, therefore, the easiest to analyze what might make one work differently from another if you know what to look for.

Wedges are a lot less mysterious than drivers, of course, as the major brands are working with a lot of “pixie dust” inside these modern marvels. That’s carrying over more to irons now, with so many new models featuring internal multi-material technologies, and almost all of them having a “badge” or insert in the back to allow more complex graphics while hiding the actual distribution of mass.

But when it comes to wedges, most on the market today are still single pieces of molded steel, either cast or forged into that shape. So, if you look closely at where the mass is distributed, it’s pretty clear how that wedge is going to perform.

To start, because of their wider soles, the majority of the mass of almost any wedge is along the bottom third of the clubhead. So, the best wedge shots are always those hit between the 2nd and 5th grooves so that more mass is directly behind that impact. Elite tour professionals practice incessantly to learn to do that consistently, wearing out a spot about the size of a penny right there. If impact moves higher than that, the face is dramatically thinner, so smash factor is compromised significantly, which reduces the overall distance the ball will fly.

Every one of us, tour players included, knows that maddening shot that we feel a bit high on the face and it doesn’t go anywhere, it’s not your fault.

If your wedges show a wear pattern the size of a silver dollar, and centered above the 3rd or 4th groove, you are not getting anywhere near the same performance from shot to shot. Robot testing proves impact even two to three grooves higher in the face can cause distance loss of up to 35 to 55 feet with modern ‘tour design’ wedges.

In addition, as impact moves above the center of mass, the golf club principle of gear effect causes the ball to fly higher with less spin. Think of modern drivers for a minute. The “holy grail” of driving is high launch and low spin, and the driver engineers are pulling out all stops to get the mass as low in the clubhead as possible to optimize this combination.

Where is all the mass in your wedges? Low. So, disregarding the higher lofts, wedges “want” to launch the ball high with low spin – exactly the opposite of what good wedge play requires penetrating ball flight with high spin.

While almost all major brand wedges have begun putting a tiny bit more thickness in the top portion of the clubhead, conventional and modern ‘tour design’ wedges perform pretty much like they always have. Elite players learn to hit those crisp, spinny penetrating wedge shots by spending lots of practice time learning to consistently make contact low in the face.

So, what about grooves and face texture?

Grooves on any club can only do so much, and no one has any material advantage here. The USGA tightly defines what we manufacturers can do with grooves and face texture, and modern manufacturing techniques allow all of us to push those limits ever closer. And we all do. End of story.

Then there’s the topic of bounce and grinds, the most complex and confusing part of the wedge formula. Many top brands offer a complex array of sole configurations, all of them admittedly specialized to a particular kind of lie or turf conditions, and/or a particular divot pattern.

But if you don’t play the same turf all the time, and make the same size divot on every swing, how would you ever figure this out?

The only way is to take any wedge you are considering and play it a few rounds, hitting all the shots you face and observing the results. There’s simply no other way.

So, hopefully this will inspire a lively conversation in our comments section, and I’ll chime in to answer any questions you might have.

And next week, I’ll dive into the rest of the wedge formula. Yes, shafts, grips and specifications are essential, too.

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