As golfers age, mobility and strength naturally decline — but with smart training, you can add power to your swing while preventing injuries. Here are 5 key exercises I program for my golfers over 40 to build resilience and maintain performance.
1. Trap Bar Deadlifts
Why: Strengthens the posterior chain — crucial for generating ground force in the swing.
Tip: Keep your back neutral and focus on a controlled movement.
Alternate Drill – Kettlebell Deadlifts
2. Split Squats
Why: Single-leg stability improves balance during your backswing and follow-through.
Tip: Start with bodyweight, progress to dumbbells.
Alternate Drill – Cross Body Split Squats
3. Cable Rotations
Why: Builds rotational strength mimicking your swing motion.
Tip: Control both directions to strengthen core and hips.
Alternate Drill – Half Kneeling Cable Rotations
4. Dead Bugs
Why: Core control reduces stress on the lower back during the swing.
Tip: Focus on breathing and slow movement.
Alternate Drill – Dead Bug with Lateral Resistance
5. Medicine Ball Slams/Throws
Why: Develops explosive upper-body power for more club head speed.
Tip: Use light loads to focus on speed, not strength.
Alternate Drill – Backswing Slams
Want a customized program based on your swing and body? Book a golf specific assessment today: https://cscperformancecoaching.ca/performance-assessment/
Move From Average to Elite.
Stop misusing your time doing the same thing in the gym expecting a different result! Let me develop a personalized plan to maximize your potential and start living the life you deserve. We will identify your limitations and turn them into your strengths! Take your athletic ability, game, body and LIFE to the next level! Don’t waste another minute. LETS GO!
Thanks for reading! Until the next one……
Mark
CSC Performance Coaching
