5 Reasons To Train Like A Golfer

My name’s Dylan, and I’m an addict.

For some of you, this is your first time hearing this. But for most, you already know.

My addiction began early in life when I was first exposed to it. My brother was doing it and at the time was all the craze. We spent a summer doing it together, after which I promised myself I would never do it again. For 18 years I was clean. Unfortunately, two years ago I relapsed. I thought it would be cool and give me the confidence to be more social. My life had become much less manageable, and I continually was finding it harder and harder to decompress. I found something that gave me absolute bliss, presence, and excitement

I’m an addict. And I’m addicted to golf.

Golfers have some pretty unusual but highly beneficiary training habits. And, if your goals are to have an amazing physique and/or to increase your flexibility, here are 5 things we can take away from golf training as it relates to rehabilitative exercise and fat loss.


1. Focus on Mastering Technique First

Gary Player’s mission was to get good at the squat, in fact he got so good at it he could do a single leg pistol squat (see below).



If you want to bulletproof your body, focus progressing through variations of functional exercises to ensure you are not getting pattern overload. Variations of the squat are important for your body’s nervous system as well. If you want to raise your metabolic rate, keep advancing the squat variation for high CNS drive. Work on mastering technique and progressing the exercise for fat loss and rehab training.


2. Work The Big Muscles

Raise your metabolic rate by activating more muscle. Here’s a video of Rory McIlory working with big compound movements that work the big muscles (lats, pecs, glutes, hamstrings, back).



3. Reacquire Your Lost Squat Pattern

According to research conducted by Dr. Greg Rose at the Titleist Performance Institute, most people that make a living at golf have not lost the squat pattern. High handicappers and those who suffer from golf injuries HAVE lost the squat pattern.

Hip mobility is what is usually lacking in people who cannot deep squat. Loss of hip mobility is also what can cause serious back pain and movement dysfunction. Open up those hips to get into muscle you may otherwise not be activating for a bigger metabolic payout.


4. Specify Your Warm Up

I have a high level of respect for someone that can do ankle mobs, deep squats, and wrist warm ups, all with a cigar in their mouth. Miguel Angel Jimenez AKA “the most interesting golfer in the world” after the Dos Equis’ guy, demonstrates his golf specific warm up here:



If your goal is to have a better physique and stay injury free, then you better be warming up the right muscles that will do this such as the glutes and core for starters.


5. Recovery

Professional athletes have been using unconventional methods of recovery for years. The goal with many recovery techniques is to drive the inflammation in the body down. A new trend for many golfers is “Cold Thermogenesis,” or CT. Basically the body’s metabolic processes work a lot better at colder temperatures, namely for fat loss but also for physiological processes of detoxification and protein synthesis.


Many golfers turn to cryotherapy to do this. Some have turned down the temperature in their bedrooms or wear cold packs on the body when waking. Others focus on their nutrition to reduce inflammation, such as Tiger Woods’ who reported eating an anti-inflammatory diet after his surgery. I’ve said it a million times, but I’ll say it again: you cannot make any progress in your fat loss or rehabilitative exercise programs if you do not allow your body to recover.

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