Physical Preparation For Playing Golf

Golf is a sport that is becoming very popular lately. However, often this growth is not accompanied by an adequate physical preparation of the athletes.
Physical preparation to play golf

In golf, as in all sports, physical preparation plays a fundamental role in the athlete’s performance. In order for those who practice this sport to develop their power to the maximum, a good physical condition and adequate preparation are necessary. In this article, we talk about the physical preparation for playing golf.

This will allow to alleviate any imbalances in the execution of the technical gesture and, at the same time, to protect the back and all the muscles involved to avoid possible injuries.

Read on to find out what physical preparation for golfing is all about. We will also see what are some of the most common injuries in this sport, which are caused by deficits in physical conditions.

3 basic factors of physical preparation to play golf

When we analyze the physical structure of a golfer, it is necessary to emphasize the triangle formed by the fundamental axes for his physical performance. Without the correct functioning of one of these three factors, the golfer’s potential will decrease considerably:

  • Physical factor : golf is not a sport with high physical demands, but rather in terms of power, strength and neuromuscular coordination. As regards these three areas, the demands are high. It will be essential that the muscles involved in each stroke or swing establish a good synergy, to obtain an optimal result.
  • Psychological : As with many individual sports, the mental factor plays a key role in this sport. You will need to have high levels of concentration, self-confidence, self-evaluation, etc. Furthermore, it will be very important to know how to deal with the adversities that arise during the competition.
  • Technical : it is a sport in which both the technical component and the precision are fundamental when it comes to hitting the ball. The coordination of both will make you triumph over your opponents.
Man intent on playing golf

Which muscles do you need to train to play golf?

As we have discussed in the previous paragraphs, having a good physical condition will allow golfers to show all the potential they are capable of. For this, it is essential to mention some key points:

  • Importance of flexibility.
  • Give the right importance to strength training: we will pay particular attention to the work of the core muscles, as well as to the rotator ones. At the same time, it will be essential to strengthen both the hip and lower body muscles. Furthermore, in no case should we forget about the arm muscles, as it will be essential when it comes to making a good shot.
  • While not as important as the previous two, it is interesting to increase our cardiovascular capacity levels.
  • Last but not least, golfers need to pay special attention to neuromuscular coordination.

5 Keys to Physical Preparation for Golfing

  1. Having an excellent functional movement, which will allow us to make stable shots during the competition.
  2. Having good posture control, essential when it comes to achieving good body alignment and effectively hitting the ball.
  3. Maintain a good degree of flexibility, to prevent shortened muscles, which could affect our swing .
  4. Gaining good stability, which will help us stay consistent in posture for long periods of time.
  5. Have excellent coordination, in order to apply as much force as possible in the actions that require it.

Golf injuries due to fitness deficits

As in many other sports, poor physical condition can lead to a number of injuries which we will list below. Currently, the practice of golf has increased, but at the same time the number of injuries due to lack of physical preparation has also increased.

Man plays golf at sunset

In fact, in many cases these pathologies occur due to an inadequate physical condition. It is good to know what these injuries are to prevent them in the future:

  • Lower back problems : These are very common in both amateur and professional athletes. In many cases, these lower back problems result from the lack of activation of the core muscles.
  • Shoulder joint injuries: The most common injuries in this joint are usually discomfort of the acromioclavicular joint, sub-dislocations of the glenohumeral joint, and tendonitis in the rotator cuff. All of these conditions, if left untreated, can lead to chronic injuries.
  • Elbow problems : These can lead to epicondylitis.
  • Impact or traumatic injuries : These types of injuries usually affect younger or older players and occur less frequently.


We can say that golf is a sport whose sporting practice has grown a lot in recent years, because it has become more accessible.

However, this increase was not accompanied by a corresponding physical preparation, which is essential for a complex sport such as golf. This lack of specific physical preparation leads to a series of pathologies that could be avoided with a good workout.

Therefore, it is essential to obtain the necessary physical preparation for this discipline by focusing on all three levels mentioned above: physical, psychological and technical. Only in this way will we be able to reach the maximum potential in this discipline, without fear of suffering physical problems.

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