Golf-Specific Training: A Hole In-One or Just a Mulligan?

Fore! Gather 'round, golf enthusiasts and fitness aficionados, as we delve into a debate that's been teeing up discussions across fairways and fitness centres alike: Is golf-specific training the secret to elevating your game, or is it, as the candid Charley Hull asserts, a "load of rubbish"? Let's navigate this conundrum with a blend of science, humour, and a touch of British wit.

Charley Hull's Unconventional Approach

Charley Hull, the 28-year-old English golf sensation, is renowned not just for her prowess on the greens but also for her refreshingly unfiltered perspectives. Recently, she stirred the pot by declaring, "I don't train for golf. I have zero interest in training for golf. I think golf training is a load of rubbish." Instead, Hull dedicates her time to general fitness activities, notably aiming to reduce her 5k run time from 26 to 20 minutes. For Hull, this regimen isn't about perfecting her swing but about enhancing mental well-being and overall athleticism. She emphasises, "I want to be an athlete. I train because it's good for my mental health and it's good for me. I just enjoy it as a hobby."

The Current World No.11 Charley Hull Sparking Other, Entirely Unrelated Controversy

Hull's approach raises an intriguing question: Can general fitness training suffice for golfers, or is sport-specific conditioning indispensable?

The Science Behind the Swing: General Fitness vs. Golf-Specific Training

To address this, let's explore what contemporary research reveals about both training methodologies. Recent studies have provided valuable insights into the relationship between physical training and golf performance, particularly focusing on clubhead speed, power, and overall athleticism.

General Strength and Conditioning (S&C)

General S&C programs focus on enhancing overall physical attributes such as strength, power, flexibility, and endurance. These programs often include exercises like squats, deadlifts, bench presses, and core stability routines. The rationale is that a well-rounded athlete possesses the foundational physicality to excel in various sports, including golf.

The Role of Power and Lower Body Strength

A systematic review and meta-analysis by Brennan et al. (2024) evaluated the association between physical characteristics and golf clubhead speed (CHS). The findings suggested that general strength and power measures, such as countermovement jump (CMJ) performance, are significantly correlated with clubhead speed. Specifically, CMJ positive impulse showed a strong relationship with clubhead velocity, indicating that overall lower body power contributes to better golf performance.

Brennan Et Al. (2024)

The graph is fairly self explanatory; the further to the right of the graph the point is located, the stronger the correlation between the exercise and the performance variable (CHS in this instance). Jump impulse, Upper explosive strength and Jump peak power being strongly positively associated, and balance being negatively associated (I wouldn't read too much into it, it's basically 0). In lay terms, if we can jump higher, lift faster and get stronger, we will see an increase in CHS.

Supporting this, a study by Wells et al. (2019) found strong correlations between kinetic variables during a CMJ and clubhead velocity in highly skilled golfers. This suggests that exercises that enhance lower body power, such as plyometric training and Olympic lifts, could indirectly improve golf performance.

These movements are certainly not considered golf-specific, however are really heavily correlated with one of the most important determinants of golfing performance.

Application in Youth Golf Development

Youth golfers can particularly benefit from general S&C programs. A 12-week intervention by Coughlan et al. (2020) demonstrated significant improvements in golf performance metrics, including clubhead speed and driving distance, among youth golfers who followed a structured S&C program. The results highlighted the importance of developing general athleticism during formative years.

Golf-Specific Training

In contrast, golf-specific training tailors exercises to mimic the movements and demands of the sport. This approach often involves rotational exercises, swing simulations, and drills targeting muscles predominantly used during a golf swing.

The Debate Over Specificity

A randomised controlled trial by Hegedus et al. (2016) compared traditional resistance training with golf-specific resistance training in amateur female golfers. Over a 10-week period, both groups showed similar improvements in body composition, golf performance (including increased driver distance), and physical performance tests. The study concluded that golf-specific exercises did not offer additional benefits over traditional strength training methods.

Kinetic Chain Integration

Proponents of golf-specific training argue that incorporating exercises that emphasise rotational power and kinetic chain integration—such as medicine ball throws and cable rotations—can enhance sport-specific performance. This approach aligns with the principles of dynamic correspondence, where training movements closely mimic the biomechanical and neuromuscular demands of the sport.

Weighing the Evidence: Which Approach Holds the Fairway?

The crux of the debate lies in determining which training methodology offers superior benefits for golfers. Here's a breakdown:

Performance Metrics: 

Both general S&C and golf-specific programs have been shown to enhance key performance indicators such as clubhead speed and driving distance. The differences in outcomes between the two approaches are often marginal.

Injury Prevention: 

General strength training contributes to overall musculoskeletal health, potentially reducing injury risks. Golf-specific training, by focusing on sport-specific movements, may aid in preventing injuries related to repetitive golf actions.

Mental and Psychological Benefits:

Charley Hullʼs approach underscores the importance of mental well-being. Enjoying a training regimen— regardless of its specificity—can lead to better adherence, enhanced motivation, and overall well-being.

Individual Differences: 

Research consistently emphasises the importance of individualised training programs. What works for one golfer may not work for another, depending on factors like age, experience level, physical condition, and personal preferences.

Practical Takeaways for Golfers:

Personalise Your Training:

Assess your individual needs, goals, and preferences. If you find joy in general fitness activities and they keep you active, they can be beneficial for your golf game.

Integrate Both Approaches: 

Combining general strength exercises with some golf-specific drills can offer a balanced regimen, addressing overall fitness while honing golf-specific skills.

Prioritise Consistency: 

The effectiveness of any training program hinges on consistency. Choose a routine that aligns with your lifestyle and one you can maintain over time.

Listen to Your Body: 

Pay attention to how your body responds to different exercises. Adjust your regimen to prevent overtraining and reduce injury risk. I think this goes without saying, but I'm gonna say it anyway: don't blast 15 sets of arms before your next competitive round, being able to feel your hands is generally considered a good thing.

Conclusion: Finding Your Sweet Spot

While golf-specific training offers targeted benefits, it's not the sole pathway to enhancing your game. Embracing a holistic fitness approach, as exemplified by Charley Hull (maybe minus the smoking), can yield comparable improvements both on and off the course. Ultimately, the best training program is one that aligns with your personal goals, brings you joy, and keeps you engaged.

If you're looking to enhance your golf performance through tailored strength and conditioning programs, working with a coach who understands the science behind athletic development really can make all the difference.

So, whether you're hitting the gym for a full-body workout or practicing your swing mechanics, remember that the key is to stay active, enjoy the process, and find what works best for you. Now, go forth and conquer the course with confidence and maybe treat yourself to a well-deserved pint afterward. Cheers!

References

   Coughlan, D., Taylor, M. J. D., Wayland, W., Brooks, D., & Jackson, J. (2020). The Effect of a 12-Week Strength and Conditioning Programme on Youth Golf Performance.

   Hegedus, E. J., Hardesty, K. W., Sunderland, K. L., Hegedus, R. J., & Smoliga, J. M. (2016). A randomized trial of traditional and golf-specific resistance training in amateur female golfers: Benefits beyond golf performance. Physical Therapy in Sport.

    Brennan, A., Murray, A., Mountjoy, M. et al. Associations Between Physical Characteristics and Golf Clubhead Speed: A Systematic Review with MetaAnalysis. Sports Med 54, 1553-1577 (2024). https://doi.org/10.1007/s40279-024-02004-5

   Wells, G. D., Elmi, M., & Thomas, S. (2019). Relationships between highly skilled golfers' clubhead velocity and kinetic variables during a countermovement jump. Journal of Strength and Conditioning Research.

Note: Always consult with a fitness professional before embarking on any new training regimen. And remember, while Charley Hull might skip golf-specific workouts, she doesn't skip leg day.