By: Hope Whitman, PT, DPT, OCS
Here in Boulder, CO the offseason is the best time for golfers to build the strength, mobility, and power that directly improve swing performance. Research shows that targeted strength and conditioning programs can increase club head speed, ball speed, and driving distance by 4–6%—a meaningful jump for golfers at any level (Wells et al., 2020). Lower-body strength, trunk rotation power, and grip strength are especially correlated with better swing mechanics and distance (Read et al., 2013). These components are key activities we focus on in golf specific training here at Mend.
Key Exercises to Focus On
- ● Rotational Core WorkAnti-rotation presses and resisted chops improve trunk stability and energy transfer.
- ● Hip Strength & Mobility
Squats, lunges, glute bridges, and 90/90 hip mobility drills support smoother rotation and reduce back strain. - ● Thoracic Spine Mobility
Open books and thoracic extensions help maintain posture and allow full backswing rotation. - ● Lower-Body Power
Kettlebell swings and medicine-ball rotational throws increase explosive force and clubhead speed. - Why It MattersOffseason training isn’t just about staying fit while you stop swinging — it’s about building a body that swings better. When you strengthen your base, improve your mobility, and program movement that mirrors your swing, you give yourself a stronger, safer, more powerful platform.
A body that is strong, mobile, and balanced creates a swing that is more powerful, more consistent, and less injury-prone. For golfers looking to add 10–20 yards off the tee, reduce back or hip pain, or simply swing more consistently under fatigue—the offseason isn’t downtime—it’s the phase where golfers can make the positive physical progressive that will carry into next season.
Sample Offseason Plan
Here’s how you might structure a simple 3-phase offseason routine:
Phase | Focus | Frequency (per week) |
Foundation | Mobility, hip & spine flexibility, core stabilization | 2-3 |
Strength & Stability | Lower-body strength, hip/glute control, core + balance | 2 |
Power & Rotation | Explosive rotational drills, medicine-ball throws, dynamic strength | 1-2 |
You can combine phases depending on your schedule and needs, but consistency matters more than volume: even 2–3 quality sessions per week can yield visible results.
**Click the video link for examples of the above exercises!**
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References
Wells, A. J., Merryweather, A. S., Szczepanowski, A. M., & Bastian, V. (2020). The effects of strength and conditioning interventions on golf performance: A systematic review. PubMed. This review found that strength and conditioning programs (including strength, plyometrics, flexibility, and core work) can increase clubhead speed, ball speed, and distance measures by approximately 4–6.4%. PubMed
Read, P. J., Oliver, J. L., De Ste Croix, M., et al. (2013). Associations between physical characteristics and golf club-head speed: A systematic review with meta-analysis. PubMed. This meta-analysis demonstrates that various physical factors (including strength and power measures) are correlated with clubhead speed, supporting the role of conditioning in golf performance.