The 6 pillars of golf fitness
Pillar 1: Strength
Strength is your engine
It’s what builds your capacity to produce force.
Heavy compound lifts recruit more Type IIa muscle fibres, increasing muscle fibre size, tendon stiffness, and overall force output.
This creates a powerful, stable base to rotate from and improves ground reaction force.
Squats, deadlifts, hip thrusts, bench press and chin ups are your bread and butter for this pillar.
Pillar 2: Power
Power is your turbocharger
Power turns strength into speed by improving your rate of force development (RFD) and keeping your Type IIx fibres firing fast.
Explosive training like med ball throws, jumps, and kettlebell swings teaches your body to apply force quickly through enhanced neural efficiency and coordination.
These lighter movements (compared to heavy strength lifts) should be performed with maximum intent — every rep driven with speed, purpose, and 100% effort.
Pillar 3: mobility
Mobility governs movement quality
Mobility is where great movement starts.
When mobility’s missing, your body finds a workaround — usually a bad one.
Early extension, sway, loss of posture… all signs of poor mobility.
You build mobility under load. Deep squats, deadlifts, and split squats train strength and mobility together giving you real bang for your buck.
Move better, get stronger, swing freer.
Pillar 4: Stability
Mobility gives you movement. Stability gives you control
Strong glutes and core muscles keep your posture and balance solid throughout the swing.
Stability prevents “energy leaks”- helping you use the ground properly and deliver power through the body all the way to the golf ball.
Think of it as the anchor that holds everything together.
Pillar 5: Motor control
Motor control is your body’s ability to do what your mind intends.
It links strength, power, mobility and stability into smooth, efficient movement.
You can have all the power in the world but without control, it won’t show up in your swing.
Think of it as the skilled driver behind your race car.
Better motor control helps you move cleaner, apply technical changes faster and turn training into real performance.
Try the pelvic tilt drill, half-kneeling cable chop, or Pallof press to build it.
Pillar 6: Endurance
Muscular endurance prevents fatigue during a round
Golf rounds can last up to 5 hours — your body needs the endurance to perform from the first tee to the final putt. Reducing fatigue is key to staying sharp and consistent.
Build it through:
• Tempo lifts and controlled reps (strength endurance)
• Mobility and core circuits (postural endurance)
• Walking, sled pushes, intervals (cardio conditioning)
• Recovery and nutrition (long-term resilience)
A strong engine is useless if it can’t last the round.
Summary
Every golfer’s body is different — that’s why every programme I build is tailored.
But they all share one thing: the 6 pillars.
I’ll be deep-diving into each pillar in more detail over the next few weeks to help you understand how to apply them to your own training.
Follow along. I’m confident your game will thank you 🙌
