{"id":309,"date":"2026-05-26T12:53:37","date_gmt":"2026-05-26T12:53:37","guid":{"rendered":"https:\/\/fitmia.fi\/?p=309"},"modified":"2026-05-26T13:32:10","modified_gmt":"2026-05-26T13:32:10","slug":"golf-bimechanics-part-3-gym-program-for-golfers","status":"publish","type":"post","link":"https:\/\/fitmia.fi\/?p=309","title":{"rendered":"GOLF BIMECHANICS, part 3: GYM PROGRAM FOR GOLFERS"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>GYM PROGRAM FOR GOLFERS<\/strong><\/h2>\n\n\n\n<p>In this gym program designed for golfers, I have included the rationale behind each exercise, along with general guidelines for following the program. I also explain the transfer effect to golf performance and why I specifically recommend these exercises.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Goal: A Functional Whole<\/strong><\/h2>\n\n\n\n<p>As in every sport and athlete coaching process, this program should ultimately be individualized according to each athlete\u2019s specific needs. As mentioned with the previous program as well, many golfers will likely benefit from this one. However, when designing a customized program, weaknesses, strengths, limitations, body proportions, and other factors affecting performance should always be assessed.<\/p>\n\n\n\n<p>For example, in the case of lower back pain in golfers, the first step should always be determining the root cause of the issue (there is always a reason, and it is certainly not the same for every player). Treatment and rehabilitation should then be based on that specific cause. The same generic instructions do not apply to everyone, especially not in golf, and in my opinion, not in any sport.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>General Considerations<\/strong><\/h2>\n\n\n\n<p><strong>1. Force Production from the Ground (Ground Reaction Force)<\/strong><\/p>\n\n\n\n<p>Clubhead speed is generated from the ground upward. Squats and deadlifts can help develop this quality.<\/p>\n\n\n\n<p><strong>2. Force Transfer Through the Kinetic Chain<\/strong><\/p>\n\n\n\n<p>Golf is a classic example of a kinetic chain:<\/p>\n\n\n\n<p>legs \u2192 hips \u2192 core \u2192 upper body \u2192 club<\/p>\n\n\n\n<p>A weak link in the chain leads to energy leaks and reduced power output.<\/p>\n\n\n\n<p><strong>3. Injury Risk<\/strong><\/p>\n\n\n\n<p>Adequate strength helps the body tolerate repetitive rotational loading.<\/p>\n\n\n\n<p>The bench press is not a particularly golf-specific movement for improving swing performance, and maximal strength alone does not directly correlate with clubhead speed. In fact, excessively heavy and slow strength training may even impair speed qualities.<\/p>\n\n\n\n<p>In golf, the decisive factors are rotational speed, segmental timing, mobility (especially thoracic spine and hips), and the ability to produce force QUICKLY.<\/p>\n\n\n\n<p>Basic strength work (squat\/deadlift) provides a good foundation, but power production combined with rotation creates effective swing performance.<\/p>\n\n\n\n<p>Therefore, a golf training program should always include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Heavy compound lifts (though not in the leading role)<\/li>\n\n\n\n<li>Explosive training (throws, jumps)<\/li>\n\n\n\n<li>Rotational power (medicine ball work, cable rotations)<\/li>\n\n\n\n<li>Anti-rotation and control work<\/li>\n<\/ul>\n\n\n\n<p>Golfers benefit greatly from lower-body strength, but the key factor is how efficiently that force is converted into speed and rotation, as I also discussed in <a href=\"https:\/\/fitmia.fi\/?p=266\" data-type=\"link\" data-id=\"https:\/\/fitmia.fi\/?p=266\">Part 1<\/a> of this article.<\/p>\n\n\n\n<p><strong>In Summary, Golf Training Should Combine:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Basic strength (squat, deadlift \u2192 foundation)<\/li>\n\n\n\n<li>Explosive force production (jumps, throws)<\/li>\n\n\n\n<li>Rotational power (medicine ball, cables)<\/li>\n\n\n\n<li>Anti-rotation and control<\/li>\n\n\n\n<li>Mobility (hips, thoracic spine)<\/li>\n<\/ul>\n\n\n\n<p>And above all:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Transfer effect to the sport itself<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What Is the Purpose of the Exercise and How Is It Achieved<\/strong><\/h2>\n\n\n\n<p>The goal of training should not be the movement itself, but rather the purpose behind the movement:<br>force production \/ control \/ timing \/ transfer effect, or all of them together.<\/p>\n\n\n\n<p>Progressing too quickly with load should be avoided, because the body first needs time to learn control and proper movement mechanics. Only once the full movement pattern is controlled and technically sound should additional load be introduced.<\/p>\n\n\n\n<p>Secondly, strength without control should be avoided. Otherwise, one may become strong without being able to use that strength effectively and purposefully.<\/p>\n\n\n\n<p>On the other hand, movements should not become too standardized either, as the nervous system benefits from new information and challenges.<\/p>\n\n\n\n<p>An upper-body-dominant swing approach often becomes problematic because force production and movement control do not begin from the upper extremities.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>So How Should a Good Movement Be Performed?<\/strong><\/h2>\n\n\n\n<p>Controlled, but with speed.<\/p>\n\n\n\n<p>Control should be established first, power comes after that.<\/p>\n\n\n\n<p>Focus should remain on a clear kinetic chain:<\/p>\n\n\n\n<p>legs \u2192 hips \u2192 upper body<\/p>\n\n\n\n<p>Time must also be given for proprioceptive feedback to develop. One important sign of improvement is that the swing genuinely feels good, not just that it looks technically correct.<\/p>\n\n\n\n<p>Training should include APPROPRIATE variation so that the nervous system learns movement execution, control, and coordination more effectively.<\/p>\n\n\n\n<p>The core idea is not merely exercises for golf, but rather developing the nervous system and force production capacities for golf.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Summary<\/strong><\/h2>\n\n\n\n<p>A golfer does not simply need more strength.<\/p>\n\n\n\n<p>They need:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Faster force production<\/li>\n\n\n\n<li>Better-timed force production<\/li>\n\n\n\n<li>The ability to transfer force through the kinetic chain without energy loss<\/li>\n<\/ul>\n\n\n\n<p>The golf swing is not a maximal strength performance, but rather a neurologically timed event. This is where major differences between players emerge.<\/p>\n\n\n\n<p>In later articles, I will discuss how introducing error signals into training and incorporating variation can accelerate motor learning and skill acquisition.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Golf Gym Program (2\u20133x\/week)<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Main Structure of Every Session<\/strong><\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Activation + mobility<\/li>\n\n\n\n<li>Explosive \/ speed work<\/li>\n\n\n\n<li>Strength<\/li>\n\n\n\n<li>Rotation \/ anti-rotation<\/li>\n\n\n\n<li>Supportive exercises<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>WORKOUT A (Lower Body + Rotation)<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Activation<\/strong><\/h4>\n\n\n\n<p><strong>Hip Openers + Thoracic Spine Rotations<\/strong><\/p>\n\n\n\n<p>Hip and thoracic spine mobility drills are not merely stretching exercises, but neurological tasks in which the body learns to separate the roles of the lower and upper body. This separation is one of the fundamental mechanisms of an efficient golf swing.<\/p>\n\n\n\n<p><strong>Proper Execution<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Controlled movement, not rushed stretching<\/li>\n\n\n\n<li>Separate hip and thoracic movement<\/li>\n\n\n\n<li>Calm breathing<\/li>\n\n\n\n<li>Controlled range of motion<\/li>\n<\/ul>\n\n\n\n<p><strong>Avoid<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lower-back compensation<\/li>\n\n\n\n<li>Fast swinging motions<\/li>\n\n\n\n<li>Excessive range without control<\/li>\n<\/ul>\n\n\n\n<p><strong>Golf Application<\/strong><\/p>\n\n\n\n<p>Better segmental separation \u2192 improved swing separation (hips vs. torso)<\/p>\n\n\n\n<p>Learning to separate upper and lower body movement helps create a properly timed kinetic chain during the swing. Rotational mobility also improves, especially through thoracic rotations.<\/p>\n\n\n\n<p><strong>Glute Bridge 2&#215;12<\/strong><\/p>\n\n\n\n<p><strong>Proper Execution<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Drive hips upward using the glutes<\/li>\n\n\n\n<li>Keep ribs down (avoid hyperextension)<\/li>\n\n\n\n<li>Hold 1\u20132 seconds at the top<\/li>\n\n\n\n<li>Actively squeeze the glutes<\/li>\n<\/ul>\n\n\n\n<p><strong>Avoid<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lower-back hyperextension<\/li>\n\n\n\n<li>Using hamstrings or lower back excessively<\/li>\n\n\n\n<li>Fast bouncing repetitions<\/li>\n<\/ul>\n\n\n\n<p><strong>Golf Application<\/strong><\/p>\n\n\n\n<p>Glute activation = pelvic control during the swing<\/p>\n\n\n\n<p>Force transfer in the golf swing partly originates from the hip extensors, particularly the glutes, making their activation beneficial for the entire swing.<\/p>\n\n\n\n<p><strong>Dead Bug \/ Bird Dog 1\u20132&#215;5\/side<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Dead Bug &amp; Bird Dog for Golf Core Stability: Anti-Rotation Control\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/uVFIeGPxpdE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Proper Execution<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Slow, controlled movement<\/li>\n\n\n\n<li>Neutral spine<\/li>\n\n\n\n<li>Opposite limbs move in a coordinated manner<\/li>\n\n\n\n<li>Core stabilizes the movement<\/li>\n<\/ul>\n\n\n\n<p><strong>Avoid<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lower back lifting or excessive arching<\/li>\n\n\n\n<li>Rushing the movement<\/li>\n\n\n\n<li>Pelvic rotation<\/li>\n<\/ul>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Anti-rotation control = swing stability<\/p>\n\n\n\n<p>By anti-rotation, I mean controlling excessive rotation so that stability and movement control remain efficient and purposeful.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Explosive Work<\/strong><\/h4>\n\n\n\n<p><strong>Medicine Ball Rotational Throw 4&#215;4\/side<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"R\u00e4j\u00e4ht\u00e4v\u00e4 voima golfiin: kuntopallon heitto\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/DVkQ-p2aXz4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Proper Execution<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rotate torso backward<\/li>\n\n\n\n<li>Throw the ball laterally against a wall or to a partner<\/li>\n\n\n\n<li>Generate movement from the legs<\/li>\n\n\n\n<li>Force from the ground, not just the arms<\/li>\n\n\n\n<li>Fast but relaxed movement<\/li>\n<\/ul>\n\n\n\n<p><strong>Avoid<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Throwing only with the arms<\/li>\n\n\n\n<li>Lack of weight transfer<\/li>\n\n\n\n<li>Excessively slow movement<\/li>\n\n\n\n<li>Losing balance after the throw<\/li>\n<\/ul>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Explosiveness + kinetic chain<\/p>\n\n\n\n<p>The golf swing requires explosive initiation combined with proper kinetic chain activation timing.<\/p>\n\n\n\n<p><strong>Box Jump (or Broad Jump) 3&#215;3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Fast Force Production for Golfers\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/g5uxYtM0K8Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Proper Execution<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin from a controlled semi-squat<\/li>\n\n\n\n<li>Explode using the lower body<\/li>\n\n\n\n<li>Land softly through the full foot<\/li>\n\n\n\n<li>Maintain core stability<\/li>\n<\/ul>\n\n\n\n<p><strong>Avoid<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Crashing into the landing<\/li>\n\n\n\n<li>Knees collapsing inward<\/li>\n\n\n\n<li>Pushing only through the toes<\/li>\n\n\n\n<li>Excessive depth losing tension<\/li>\n<\/ul>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Landing control = ability to absorb force during the swing<\/p>\n\n\n\n<p>Both golf and jumping require rapid force production combined with rotation and control.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Strength (Main Lift)<\/strong><\/h4>\n\n\n\n<p><strong>Trap Bar Deadlift OR Romanian Deadlift<\/strong> <strong>3\u20135 x 3\u20136<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Force Production for Golfers\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/YAmbG59miR8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Proper Execution<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Neutral spine<\/li>\n\n\n\n<li>Controlled hip hinge backward<\/li>\n\n\n\n<li>Full-foot contact<\/li>\n\n\n\n<li>Controlled lift<\/li>\n<\/ul>\n\n\n\n<p><strong>Avoid<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rounded back<\/li>\n\n\n\n<li>Excessive knee dominance<\/li>\n\n\n\n<li>Jerking the weight upward<\/li>\n\n\n\n<li>Loss of control at the bottom<\/li>\n<\/ul>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Force from the ground \u2192 more power in the swing<\/p>\n\n\n\n<p>Deadlifting here is included not for maximal strength itself, but for neurological force production.<\/p>\n\n\n\n<p><strong>4. Single-Leg Strength<\/strong><\/p>\n\n\n\n<p><strong>Bulgarian Split Squat 3&#215;6\u20138\/leg<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Control Movement for Golf Performance\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/Dm8cu3zilnk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Proper Execution<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Front leg does the work<\/li>\n\n\n\n<li>Slight forward torso lean while remaining neutral<\/li>\n\n\n\n<li>Knee follows the toes<\/li>\n\n\n\n<li>Controlled descent and ascent<\/li>\n<\/ul>\n\n\n\n<p><strong>Avoid<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Knee collapsing inward<\/li>\n\n\n\n<li>Excessive assistance from rear leg<\/li>\n\n\n\n<li>Upper-body rotation<\/li>\n\n\n\n<li>Dropping down without control<\/li>\n\n\n\n<li>Using the lower back excessively<\/li>\n<\/ul>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Weight transfer + single-leg control during the swing<\/p>\n\n\n\n<p>The transfer effect to golf is greater than with purely bilateral training alone.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. Rotation \/ Anti-Rotation<\/strong><\/h4>\n\n\n\n<p><strong>Fast Cable Rotation 3&#215;6\/side<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Fast Cable Rotations for Golf Swing Speed: Rotational Power Training\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/r7BPbssDtXk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Proper Execution<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Movement initiated from the hips<\/li>\n\n\n\n<li>Chest follows with slight delay<\/li>\n\n\n\n<li>Controlled speed<\/li>\n\n\n\n<li>Stable stance and balance<\/li>\n<\/ul>\n\n\n\n<p><strong>Avoid<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arm-dominant pulling<\/li>\n\n\n\n<li>Hips and upper body moving simultaneously<\/li>\n\n\n\n<li>Excessive load reducing speed<\/li>\n\n\n\n<li>Hyperextension at the finish<\/li>\n<\/ul>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>X-factor stretch + sequencing<\/p>\n\n\n\n<p>The X-factor plays a major role in the golf swing. Developing it, especially through elastic force production, can improve swing performance.<\/p>\n\n\n\n<p><strong>OR Landmine press<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Landmine rotation\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/07cyAIAtOTc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Pallof Press 3&#215;10<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Pallof Press for Golf Core Stability: Anti-Rotation Strength\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/7Mp77RC6YsE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Proper Execution<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tall posture<\/li>\n\n\n\n<li>Light core tension<\/li>\n\n\n\n<li>Controlled press forward<\/li>\n\n\n\n<li>Resist rotation throughout the movement<\/li>\n<\/ul>\n\n\n\n<p><strong>Avoid<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rotating with the movement<\/li>\n\n\n\n<li>Lower-back arching<\/li>\n\n\n\n<li>Excessive breath holding<\/li>\n\n\n\n<li>Swaying with the weight<\/li>\n<\/ul>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Ability to resist rotation = ability to maintain structure, control, and balance during the swing. <\/p>\n\n\n\n<p><strong>6. Nordic Hamstring<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Nordic Hamstring Curl for Golf Stability &amp; Posterior Chain Strength\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/R1PyCPe6kmA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>WORKOUT B (Upper Body + Control)<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Activation<\/strong><\/h4>\n\n\n\n<p><strong>Scapular Stability Drill<\/strong><\/p>\n\n\n\n<p><strong>Proper Execution<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Controlled scapular movement<\/li>\n\n\n\n<li>Relaxed shoulders<\/li>\n\n\n\n<li>Small controlled range<\/li>\n\n\n\n<li>Focus on muscular sensation<\/li>\n<\/ul>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Shoulder control = club control<\/p>\n\n\n\n<p><strong>Band Pull-Apart 2&#215;15<\/strong><\/p>\n\n\n\n<p><strong>Proper Execution<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arms extended forward<\/li>\n\n\n\n<li>Pull through the shoulder blades<\/li>\n\n\n\n<li>Stable chest position<\/li>\n\n\n\n<li>Slow control<\/li>\n<\/ul>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Postural control during the swing<\/p>\n\n\n\n<p>Good posture creates an optimal environment for efficient force transfer.<\/p>\n\n\n\n<p><strong>Thoracic Rotation (\u201cOpen Book\u201d)<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Improve Rotation Mobility: Open Book Exercise for Golf\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/rvyuPkfxQj0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Upper-body mobility is extremely important in golf.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Explosive Work<\/strong><\/h4>\n\n\n\n<p><strong>Medicine Ball Chest Pass 4&#215;4<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Med Ball Chest Pass for Explosive Golf Power: Upper Body Speed\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/ksYarxuIUVs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Upper-body force production + rapid impulse generation<\/p>\n\n\n\n<p><strong>Rotational Scoop Throw 3&#215;4<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Rotational Scoop Throw for Golf Swing Power &amp; Sequencing\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/7tvGB-d3ZiY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Kinetic chain + timing<\/p>\n\n\n\n<p>The golf swing relies on efficient force transfer from the ground through the hips into the upper body and ultimately the club.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Strength (Push)<\/strong><\/h4>\n\n\n\n<p><strong>Bench Press OR Dumbbell Bench Press<\/strong> <strong>3\u20134 x 4\u20136<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Dumbbell Bench Press for Golf Performance: Upper Body Stability &amp; Strength\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/dOV6M1bguYo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Upper-body strength supports stability, not movement dominance.<\/p>\n\n\n\n<p>I prefer dumbbells because of their stabilizing effect on the shoulder joint and their ability to improve proprioception.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Strength (Pull)<\/strong><\/h4>\n\n\n\n<p><strong>Lat Pulldown 3\u20134 x 5\u20138<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Lat Pulldown \u2013 Back Activation, Not Arm Pulling\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/Hd5UyGa3GK4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Back control = downward swing mechanics<\/p>\n\n\n\n<p>The latissimus dorsi contributes to shoulder internal rotation and adduction during the swing.<\/p>\n\n\n\n<p><strong>Bent-Over Row 3&#215;6\u20138<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Bent-Over Row for Golf Posture &amp; Upper Back Strength\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/ay3Zv4MA8O8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Upper-back control = swing structure<\/p>\n\n\n\n<p>This movement strengthens the upper back, particularly the rhomboids, which stabilize scapular movement.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. Anti-Rotation \/ Core<\/strong><\/h4>\n\n\n\n<p><strong>Hanging Leg Raise OR Ab Wheel 3&#215;8\u201312<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Ab Wheel Rollout for Golf Power &amp; Core Stability: Proper Technique\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/YOFM_dKeimg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Control = maintaining swing structure<\/p>\n\n\n\n<p>Core stability creates the foundation for efficient force transfer and balance.<\/p>\n\n\n\n<p><strong>Farmer\u2019s Carry 3 x 20\u201330 m<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"648\" height=\"1024\" data-src=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2026\/05\/image-8-648x1024.png\" alt=\"\" class=\"wp-image-310 lazyload\" data-srcset=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2026\/05\/image-8-648x1024.png 648w, https:\/\/fitmia.fi\/wp-content\/uploads\/2026\/05\/image-8-190x300.png 190w, https:\/\/fitmia.fi\/wp-content\/uploads\/2026\/05\/image-8-768x1214.png 768w, https:\/\/fitmia.fi\/wp-content\/uploads\/2026\/05\/image-8.png 855w\" data-sizes=\"(max-width: 648px) 100vw, 648px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 648px; --smush-placeholder-aspect-ratio: 648\/1024;\" \/><\/figure>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Grip strength, trunk stability, and postural control<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. Shoulder Health<\/strong><\/h4>\n\n\n\n<p><strong>Face Pull with External Rotation 2\u20133 x 12\u201315<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n <iframe title=\"Face Pull with External Rotation for Golf Shoulder Stability\" width=\"422\" height=\"750\" data-src=\"https:\/\/www.youtube.com\/embed\/ooafEFSzZxc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Golf Perspective<\/strong><\/p>\n\n\n\n<p>Shoulder control = controlled club rotation<\/p>\n\n\n\n<p>This movement supports shoulder joint health and stability.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>WORKOUT C (Optional: Speed &amp; Light Session)<\/strong><\/h3>\n\n\n\n<p>This is often the missing piece:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Light deadlift or squat performed explosively (50\u201360% 1RM) 5&#215;3<\/li>\n\n\n\n<li>Medicine ball throws from different angles<\/li>\n\n\n\n<li>Cable rotations at different speeds and heights<\/li>\n\n\n\n<li>Mobility work<\/li>\n<\/ul>\n\n\n\n<p>This session specifically targets clubhead speed development.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>PROGRESSION (Simple Model)<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Strength lifts: increase load gradually<\/li>\n\n\n\n<li>Explosive work: keep repetitions low, prioritize quality<\/li>\n\n\n\n<li>Rotation: increase speed, not just resistance<\/li>\n<\/ul>\n\n\n\n<p>Golf training is NOT about how much weight you lift, but how quickly and efficiently you transfer force through rotation.<\/p>\n\n\n\n<p><strong>How Does This Differ from Traditional Gym Training?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Less training to complete failure<\/li>\n\n\n\n<li>Less hypertrophy focus<\/li>\n\n\n\n<li>Greater emphasis on neurological quality<\/li>\n\n\n\n<li>More unilateral and rotational work<\/li>\n<\/ul>\n\n\n\n<p>In golf, the goal is not merely maximizing motor unit recruitment, but optimizing the timing and sequencing of recruitment within the kinetic chain.<\/p>\n\n\n\n<p><strong>Important Practical Point<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If gym training is excessively heavy \u2192 golf performance suffers<\/li>\n\n\n\n<li>If gym training emphasizes speed \u2192 golf performance improves<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>TRAINING LEVELS<\/strong><\/h2>\n\n\n\n<p><strong>\ud83d\udfe2<\/strong><strong> BEGINNER (Coordination &gt; Strength)<\/strong><\/p>\n\n\n\n<p><strong>Goal<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Learn to produce force in the correct sequence<\/li>\n\n\n\n<li>Control rotation without energy leaks<\/li>\n<\/ul>\n\n\n\n<p><strong>Emphasis<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Body control<\/li>\n\n\n\n<li>Slower tempo<\/li>\n\n\n\n<li>More anti-rotation than rotation work<\/li>\n<\/ul>\n\n\n\n<p>At this stage, the focus is NOT on chasing load, but on whether the body can transfer force efficiently at all.<\/p>\n\n\n\n<p><strong>\ud83d\udfe1 INTERMEDIATE (Strength \u2192 Speed)<\/strong><\/p>\n\n\n\n<p><strong>Goal<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increase force production<\/li>\n\n\n\n<li>Begin converting strength into speed<\/li>\n<\/ul>\n\n\n\n<p><strong>Emphasis<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Basic strength work<\/li>\n\n\n\n<li>More rotational work<\/li>\n\n\n\n<li>Introduction of explosiveness<\/li>\n<\/ul>\n\n\n\n<p>At this stage, it becomes evident that strength alone is no longer enough without speed.<\/p>\n\n\n\n<p><strong>\ud83d\udd34<\/strong><strong> ADVANCED \/ COMPETITIVE LEVEL (Power + Timing)<\/strong><\/p>\n\n\n\n<p><strong>Goal<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maximize clubhead speed<\/li>\n\n\n\n<li>Fine-tune sequencing<\/li>\n<\/ul>\n\n\n\n<p><strong>Emphasis<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Speed over load<\/li>\n\n\n\n<li>Rotation + timing<\/li>\n\n\n\n<li>Elastic energy utilization<\/li>\n<\/ul>\n\n\n\n<p>At this point, the key is no longer more force, but better timing.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>GYM + RANGE (The Key to Transfer Effect)<\/strong><\/h2>\n\n\n\n<p>This is where many golfers fail.<\/p>\n\n\n\n<p><strong>Common Mistake<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gym and golf practice remain completely separate<br>\u2192 no transfer effect<\/li>\n<\/ul>\n\n\n\n<p><strong>Effective Model<\/strong><\/p>\n\n\n\n<p><strong>Option A (Best)<\/strong><\/p>\n\n\n\n<p>Gym \u2192 immediately to the driving range<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Explosive exercises first (medicine ball work)<\/li>\n\n\n\n<li>Then golf swings<\/li>\n<\/ul>\n\n\n\n<p>The nervous system is pre-activated, allowing speed qualities to transfer directly into the swing.<\/p>\n\n\n\n<p><strong>Option B<\/strong><\/p>\n\n\n\n<p>Different days, but with the same logic<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gym session (speed + strength)<\/li>\n\n\n\n<li>Following day:<br>\u2192 swing practice with a speed emphasis<\/li>\n<\/ul>\n\n\n\n<p><strong>1x\/WEEK MAINTENANCE (Summer)<\/strong><\/p>\n\n\n\n<p>The goal is not to improve everything, but to maintain the most important qualities.<\/p>\n\n\n\n<p>Priority:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Speed<\/li>\n\n\n\n<li>Strength (minimum effective dose)<\/li>\n\n\n\n<li>Rotation<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-post-author\"><div class=\"wp-block-post-author__avatar\"><img alt='' data-src='https:\/\/secure.gravatar.com\/avatar\/ed9b6dc66e96e37a80a9aac59071b20c8e87c4066a34ab5d9b08938e023ac002?s=48&#038;d=mm&#038;r=g' data-srcset='https:\/\/secure.gravatar.com\/avatar\/ed9b6dc66e96e37a80a9aac59071b20c8e87c4066a34ab5d9b08938e023ac002?s=96&#038;d=mm&#038;r=g 2x' class='avatar avatar-48 photo lazyload' height='48' width='48' src='data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==' style='--smush-placeholder-width: 48px; --smush-placeholder-aspect-ratio: 48\/48;' \/><\/div><div class=\"wp-block-post-author__content\"><p class=\"wp-block-post-author__name\">Mia<\/p><\/div><\/div>\n\n<div class=\"wp-block-post-author-biography\">Olen Terveystieteiden ja liikuntatieteiden maisteri, fysioterapeutti ja urheiluhieroja. Ty\u00f6skentelen v\u00e4it\u00f6skirjatutkijana sek\u00e4 tutkimusavustajana, ja toteutan lis\u00e4ksi valmennuksia ja luentoja. Minulla on my\u00f6s pitk\u00e4 kokemus liikunta-ja kuntoutusalan opetusty\u00f6st\u00e4.\r\nTutkimukseni keskittyy aivojen ja liikunnan vuorovaikutukseen sek\u00e4 menetelmiin, joilla voidaan kehitt\u00e4\u00e4 toimintakyky\u00e4. Olen erityisen kiinnostunut lihastoiminnasta, voimantuotosta ja motorisesta suorituskyvyst\u00e4 biomekaniikan ja neurofysiologian n\u00e4k\u00f6kulmasta.\r\nHy\u00f6dynn\u00e4n ty\u00f6ss\u00e4ni muun muassa EMG:t\u00e4, TMS:\u00e4\u00e4 sek\u00e4 toiminnallisia suorituskykytestej\u00e4 neuromuskulaarisen toiminnan tutkimiseen.\r\n\r\n\r\nI am MSc (Health Sciences &amp; Sport Sciences), \r\nPhysiotherapist, sports massage therapist, and doctoral researcher. I currently work as a research assistant while also providing coaching and delivering lectures. I have extensive experience in teaching within the field of exercise and health sciences.\r\nMy research focuses on the interaction between the brain and physical exercise, as well as methods to enhance functional capacity. I am particularly interested in muscle function, strength production, and motor performance from a neurophysiological and biomechanical perspective.\r\nI utilize methods such as electromyography (EMG), transcranial magnetic stimulation (TMS), and functional performance testing to study neuromuscular function.<\/div>\n\n\n<h2 class=\"wp-block-heading\">Reference<\/h2>\n\n\n\n<p>Fletcher, I. M. &amp; Hartwell, M. (2004). Effect of an 8-week combined weights and plyometrics training program on golf drive performance. Journal of Strength and Conditioning Research, 18(1), 59\u201362<\/p>\n\n\n\n<p>Jorgensen, T. P. (1970). On the dynamics of the swing of a golf club. American Journal of Physics, 38(5), 644\u2013651.<\/p>\n\n\n\n<p>Kwon, Y. H., Como, C., Singhal, K., et al. (2013). Effects of pelvis\u2013torso separation on golf swing kinematics. Sports Biomechanics, 12(4), 347\u2013360.<\/p>\n\n\n\n<p>Lephart, S. M., Smoliga, J. M., Myers, J. B., et al. (2007). An eight-week golf-specific exercise program improves physical characteristics, swing mechanics, and golf performance in recreational golfers. Journal of Strength and Conditioning Research, 21(3), 860\u2013869.<\/p>\n\n\n\n<p>McLean, J. (1992). The X-factor and the golf swing. Golf Magazine.<\/p>\n\n\n\n<p>Nesbit, S. M. &amp; Serrano, M. (2005). Work and power analysis of the golf swing. Journal of Sports Science and Medicine, 4(4), 520\u2013533.<\/p>\n\n\n\n<p>Oranchuk, D. J., Storey, A. G., &amp; Cronin, J. B. (2019). Effect of strength training on golf performance: A systematic review. Journal of Strength and Conditioning Research, 33(10), 2883\u20132893.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>GYM PROGRAM FOR GOLFERS In this gym program designed for golfers, I have included the rationale behind each exercise, along [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[219],"tags":[224,231,253,234,77],"class_list":["post-309","post","type-post","status-publish","format-standard","hentry","category-training-information","tag-golf","tag-golf-biomechanics","tag-golf-performance","tag-golf-training","tag-strength-training"],"jetpack_publicize_connections":[],"_links":{"self":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/309","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=309"}],"version-history":[{"count":2,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/309\/revisions"}],"predecessor-version":[{"id":313,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/309\/revisions\/313"}],"wp:attachment":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=309"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}