Golf

Golf swing

A ground-up rotational swing: hips lead, the trunk stores and releases rotation, and the lead arm and wrists transmit it to the club. The lower back must be protected by strong glutes and core.

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Golfer holding a balanced follow-through

Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest — 35% importance (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip — 60% importance (Front)Abs — 70% importance (Front)Obliques — 100% importance (Front)Hip flexors (Front)Quads (Front)Adductors — 50% importance (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) — 20% importance (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) — 40% importance (Back)Rear delts (Back)Side delts (Back)Rotator cuff — 50% importance (Back)Lats — 55% importance (Back)Lower back (erectors) — 55% importance (Back)Triceps (Back)Forearms & grip — 60% importance (Back)Hip abductors (glute med) — 60% importance (Back)Glutes — 90% importance (Back)Hamstrings — 50% importance (Back)Adductors — 50% importance (Back)Calves (Back)
FrontBack
  • Obliques
  • Glutes
  • Abs
  • Abductors
  • Forearms
  • Lower back
  • Lats
  • Adductors

The movement, phase by phase

  1. Address & backswing

    Hinged posture; the trunk winds up against stable hips.

    • Hip hinge
    • Trunk rotation
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques — primary (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) — primary (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — primary (Back)Hamstrings — primary (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  2. Downswing

    Hips rotate first, obliques unwind, lats pull the lead arm down.

    • Trunk rotation
    • Hip extension
    • Straight-arm pull (shoulder extension)
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques — primary (Front)Hip flexors (Front)Quads (Front)Adductors — primary (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats — primary (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) — primary (Back)Glutes — primary (Back)Hamstrings (Back)Adductors — primary (Back)Calves (Back)

    Best exercises for this phase:

  3. Impact & follow-through

    Wrists and forearms control the club face; core decelerates rotation.

    • Grip
    • Anti-rotation (brace)
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip — primary (Front)Abs — primary (Front)Obliques — primary (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff — primary (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip — primary (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

Most specific exercises

Training notes

  • Train rotation AND resisting rotation.
  • Glute strength protects the lower back during the swing.

Mobility to pair with it

  • Thoracic rotation
  • Hip internal rotation
  • Wrist mobility