How to Improve Golf Swing

Good Morning! We are already at the end of May. Time is flying! Today I wanted to talk to you about improving your golf swing. Whether you play competitively or recreationally, todays newsletter can be helpful for you! Before we get into it, I want to preference, I am not a PGA pro. Therefore, I will not be getting into the mechanics of your swing. But I will go into to why and how you can improve your range of motion and strength that can translate over into your golf swing.

Anatomy of the golf swing

Before we go over some exercises, lets go over the muscles used during each phase of your golf swing:

Stance

• Muscles activated: Transverse abdominis, obliques, glutes, quadriceps, hamstrings, forearms

• Key takeaway: Engaging your core (especially the deep abdominal muscles) helps maintain a neutral spine and stable base. This allows you to transfer power efficiently from the lower body (stronger muscles) to the upper body (smaller weaker muscles).

Backswing

• Muscles activated: Shoulder stabilizers, upper back (trapezius, rhomboids), thoracic spine rotators, obliques, hip rotators

• Key takeaway: This phase demands thoracic mobility and rotational strength through the torso and hips.

Top of Backswing

• Muscles activated: Core, lats, hips

• Key takeaway: This is an area where your body stores energy. A stable, mobile shoulder and hip combo allows for optimal loading.

Downswing

• Muscles activated: Glutes, quads, core, lats, pecs

• Key takeaway: Explosive rotation and power transfer from the hips to the trunk and arms begins here.

Impact

• Muscles activated: Core, forearms, chest, glutes

• Key takeaway: A strong core protects the spine at this high-stress moment.

Follow-through

• Muscles activated: Obliques, hips, posterior shoulder muscles

• Key takeaway: Requires control, balance, and endurance in your trunk and hips.

Range of Motion

Improving ROM in key joints will help you swing freely without compensating elsewhere (which leads to injury). Focus on:

• Thoracic spine rotation – Open books, thoracic extensions

• Hip mobility – 90/90 hip switches, hip CARs

• Shoulder mobility – Wall slides, shoulder cars

5 minutes a day can make a major difference in how you feel and perform on the course.

Strengthening

To generate more power and stay consistent through 18 holes, focus on:

• Core: Cable crunch, Pallof presses, planks (anti-rotation!)

• Glutes: RDLs, split squats, kettlebell swings

• Shoulders & upper back: Rows, Lat Pull downs, Prone T raise

• Rotational power: Medicine ball rotational slams, Russian twists (with control!)

Aim for 2–3 full body workouts per week that incorporate these movements. Golf is an athletic sport and training like an athlete can make a huge difference.

Improving your mobility and strength will help you feel more in control, reduce your risk of injury, and most likely add some yards to your drive!