Before we talk about power or speed, we need to talk about strength.

​Golf demands full-body strength - particularly in the legs, posterior chain, shoulders, and trunk. Developing baseline strength across both sides of the body (and between opposing muscle groups) is essential for:

Key movements include squats, deadlifts, rows, presses, and core integration exercises. Symmetry matters too - many swing-related injuries stem from imbalances between dominant and non-dominant sides.

Once strength is built, power is the next step. Golf requires rapid force production - that’s what drives clubhead speed.

​There are four primary power sources in the swing:

Power training should reflect this. Think Olympic lifts (like cleans and push jerks), plyometric drills, and medicine ball throws. These aren’t designed to mimic the golf swing exactly, but to improve the physical capacities the swing relies on.

Keep reps low (under 5), focus on explosive intent, and allow full recovery between sets.

Even if you're strong and powerful, it won’t matter if your joints don’t move well. Two areas are especially critical:

Thoracic Spine (T-Spine) Mobility

The T-spine allows rotation of the upper body - a fundamental part of the swing. Limited mobility here reduces backswing length and “X-factor” separation (the difference in rotation between shoulders and hips), which limits power.

A stiff T-spine also forces the lumbar spine to compensate - a common cause of low back pain.

​T-spine mobility exercises like open books, windmills, and seated rotations are essential for safe, powerful rotation.

Hip Rotation and Mobility

The hips are your engine. Poor hip rotation - especially internal rotation - leads to:

Daily hip mobility work (90/90s, CARs, pigeon variations) combined with strength around the glutes and deep hip rotators will help improve rotation and protect your back.

While “core” is often treated as a buzzword, it plays a crucial role in force transfer between the lower and upper body. Effective core training should go beyond crunches - focus on anti-rotation, anti-extension, and integrated movement patterns.

​Planks, chops, lifts, and loaded carries are all excellent choices.

Not everyone should start in the same place. That’s why assessments matter.

​At ALGS, I use TPI movement screening to identify:

From there, the process looks like this:

This structured approach ensures you're building performance without building risk.

Common golf injuries include issues in the back, elbows, shoulders, knees, and wrists. Most of these result from poor movement patterns, asymmetries, or trying to swing with more force than your body can support.

​By improving:

...you reduce your risk and build a swing that holds up under pressure. Even if structural issues like scoliosis are present, optimising what you can move will still lead to better outcomes.

Physical qualities don’t exist in a vacuum. To make swing changes stick, the improvements you make in the gym must carry over to the course.

​That’s why working with both a Strength & Conditioning Coach and a PGA Professional makes all the difference. Together, they ensure physical progress translates into technical skill.

Unlocking your swing’s power isn’t just about getting stronger. It’s about:

The goal isn’t just clubhead speed - it’s sustainable performance.

​If you’re ready to improve your swing through smart physical training, start by addressing your mobility. Build strength. Train for power. And always work with a plan that’s built for your body and your game.