This article is No.4 in a 4 part series:

Step 1 – The Importance of Assessment

Step 2 – Early Stage Rehab

Step 3 – Essential Strength and Golf Movement Patterns

Step 4 – Building global strength for prevention of future injury

Introduction

So far in this series, we have looked at how we can improve our posture, increase our mobility, correct our muscle imbalances, build essential strength, and move more efficiently in our golf swings. If implemented correctly, this combination will hopefully have you clear of back pain and returned to full function on the golf course again.

If you really want to put back pain behind you, then we recommend you take one extra step — build global strength to help ensure prevention of future issues. Here we are aiming to build an overall stronger and more resilient body so we can more efficiently generate clubhead speed and move better in our day-to-day, thereby placing less strain on our lower backs.

There is considerable debate about best practices for getting stronger for golf, and we obviously don’t have the time to cover every angle in this article. So, as per the previous steps in this series, we are going to keep it simple and give you something useful to start with.

Key Movements

A solid principal we use when getting our clients started with a global strengthening routine is to teach the key movements upon which strength and conditioning are based: squat, lunge, push, pull, hinge, rotate, and brace. Once you have learned the principles of technique for each, you then can apply them to pretty much any gym movement with confidence that you’re using correct form.

You can choose a variation from each category below and combine them to form a well-rounded, all-body workout using the recommended training variables for a guide on volume, load, rest, etc.

Training Variables

There are a few variables we need to consider when putting together a workout or training program. Again, in the interest of keeping it simple, those outlined below are fairly stock/standard and a good place to start.

Sets: 2-4

Reps: 8-12

Rest: 60-90 secs

Tempo: 2-0-2 (2 seconds up, no pause, 2 seconds down)

Load /Weight: Close to failure at end of the set, without compromising technique and safety —you must feel balanced and controlled for all reps.

Movement 1 – Squat

Purpose:

Increase strength in the lower body. Provides the opportunity to load the lower body quite heavily due to wide base of support, once appropriate training age and experience have been developed.

Key Technique Tips:

Aim to keep weight centered in feet, knees tracking in line with toes, try to match your shin angle with your back angle throughout the movement.

Examples:

• Knee Band Squat
• Goblet Squat
• Front Squat
• Back Squat
• Overhead Squat

Movement 2 – Lunge

Purpose:

Strengthen the lower body in a single leg dominant movement. Increased focus on stability and balance due to narrow base of support.

Key Technique Tips:

Foot, knee and hip aligned, keep weight centred in your front foot. Keep torso upright (in most lunge movements).

Examples:

• BW Reverse Lunge
• DB Forward Lunge
• DB Lateral Lunge
• BB Split Squat
• DB Bulgarian Split Squat

Movement 3 – Push

Purpose:

Strengthen chest, shoulders and triceps. Increase stability at the shoulder, elbow and wrist joints.

Key Technique Tips:

Aim for full range of motion with shoulder (forward and backward), try to keep hand and elbow aligned throughout movement.

Examples:

• Incline Push Up
• DB Press
• Narrow Stance Push Up
• Dips
• BB Shoulder Press

Movement 4 – Pull

Purpose:

Strengthen back, rear shoulder and bicep muscles. Increase stability at the shoulder, elbow and wrist joints.

Key Technique Tips:

Aim for full range of motion with shoulder (forward and backward), try to keep hand and elbow aligned throughout movement. Avoid hunching shoulders upwards.

Examples:

• Inverted Row
• DB Row
• Straight Arm Pulldown
• DB High Row
• Pull Up

Movement 5 – Hinge

Purpose:

Strengthen posterior chain muscles (hamstrings, glutes, low back).

Key Technique Tips:

Try to keep neutral spine throughout the movement, usually have slight bend at the knees (depending on the movement).

Examples:

• KB Sumo Deadlift
• DB RDL
• BB Sumo Deadlift
• BB Split Stance RDL
• Good Morning

Movement 6 – Rotate

Purpose:

Strengthen the core muscles in rotation.

Key Technique Tips:

Keep arms in front of body, drive rotation from turning the torso, grip the floor with feet (when performing a standing rotation).

Examples:

• Unstable Lying Turn Over
• Seated Russian Twist
• Cable / Band Rotation
• Landmine Turn
• Simultaneous Press and Row

Movement 7 – Brace

Purpose:

Strengthen core muscles in static position – resisting forces from various directions.

Key Technique Tips:

Keep spine neutral, engage glutes in the movement where possible, remember to breathe!

Examples:

• Prone Hold
• Leg Lowers
• Side Bridge
• Pallof Press
• Ab Roll Out

If you would like to see how Marnus can help with your golfing back pain, then check out the resources below:

Marnus Marais – marnusmarais.com

If you would like to access training programs designed for elite and recreational players, then check out the following resources and services from Nick at Golf Fit Pro: