Strength Training To Power Your Golf Swing

Golf is an ageless game, appealing to the young and the young at heart.  And while you may not equate traditional golfers with today's gym rats, studies have shown that following a strength training routine can help players on all levels improve their performance. Today, we focus on the legs and how they'll help increase your power off the tee.

Add Some Weight to Your Leg Muscles

Most often golfers are hesitant to lift weights at the gym, because they think the added muscle will somehow hinder their swing. However, the experienced golfer knows that this is not true at all—in fact, more muscle equals more distance; more strength (from the legs specifically) can help power the ball farther than ever.

“I feel a lot more stable in my golf swing. I’m the same weight as I was when I started, but I’ve gained muscle, I’ve gained mass.”

–Rory McIlroy, World’s #1 Golfer, Men’s Health


It’s common for golfers to have back problems due to the rotational nature of the sport, but with strength training you not only add distance to your drive, you also build the right muscles to reduce your risk for injury. With that said, we suggest you use your leg muscles for boosted power and balance.

Why? Well, it will:

  • Increase your drive distance
  • Improve stability in your swing 

3 Leg Builders to Try

  1. Leg Press: 3 sets of 6-10 reps at an RPE of 7 to 9.
  2. Cable Hip Extension: 3 sets of 6 - 10 reps at an RPE of 7 to 9.
  3. Hip Abductor: 3 sets of 6 – 10 reps at an RPE of 7 to 9.
“A sport-specific program trains your body specifically for your golf game. When you improve functional strength, you have more control and balance, which will improve your feel. Strength training involves body awareness, muscular control, and coordination. These are all key elements for enhanced golf. –Mike Pedersen, “Lift Weights to Play Your Best Golf”

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Cybex is a provider and manufacturer of premium commercial fitness equipment. Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. As always, be sure to consult a physician if you are unsure of your individual exercise readiness or have a pre-existing medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.

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