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Opinion & Analysis

Why Olympic lifting is great for golf fitness and performance

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Longer drives. Faster clubhead speed…Golf is a power sport!

Fitness in golf is, and has been, the hot topic in terms of performance and the future of the game. Understanding how to train, when to train and how that relates to your golf game can be a difficult task.

Olympic lifting, in some form, should be a part of that training. Olympic lifting consists of two lifts: the clean and jerk and the snatch. These two movements can be broken down in many different forms of lifting which can have huge benefits for your golf performance.

The best players in the world train a lot harder than people think, and these lifts, in some form, will be in their fitness programs.

The clean and jerk sees the barbell lifted from the ground to the shoulder and then to overhead (two movements) whereas the snatch is straight from the ground to the overhead position.

The lifts will increase performance and health in a number of ways:

  • Increased power output due to the global movement patterns that strengthen the neuromuscular link and ability to function.
  • Increased ground force reactions and the ability to use the ground for movement.
  • High levels of core stability and spinal health improvements through strength, positioning and movement quality.
  • Increased strength and muscle mass without unnecessary bulk due to range of motion and multi-joint activation.
  • Great benefits for coordination, balance and agility through new learning pathways and challenges.
  • A more efficient overall physical system that is primed to create speed, power and force.

It becomes really interesting to then transition this performance increase over to the golf swing to give you the gains you want.

Improved physical sequencing leading to a more efficient, powerful golf swing

You will have heard the term ‘Kinematic sequence’ numerous times relative to the golf swing and this is the engine of your swing. The key being to create force in a sequential way starting from the ground through the legs, to the hips, torso and finally through the arms, hands and into the club. Creating optimal force. The Olympic lifts work in the same way, creating force by pushing away from the ground with the legs, extending at the hip to create full force, using the arms and then the hands to bring the bar into position. Learn the patterns, create more speed period.

Great neuromuscular connectivity and activation

The ability to recruit and ‘fire’ muscles in the correct sequence and with full force is something that differs from person to person and will also reflect your lifestyle. If you want to get everything out of your swing and your game, you need to be able to recruit the musculature in the most efficient way possible. This means more of the muscle will be working to create force and therefore your output can be considerably higher.

Core stability and spinal posture

Yet again, the golf swing and the lifts match up here as during both movements posture and spine angle must be maintained throughout. It’s one of the biggest physical faults in the golf swing to see a lack of glute activation (think Tiger) and therefore a loss of posture and a player ‘coming out’ of the shot resulting in any number of misses. During the Olympic lifts, you will learn how to maintain spine angle and core activation whilst all of the other muscles work to create force.

Overall movement capacity, balance and coordination

The Olympic lifts need to be learned, and this is a good thing! Actively learning new movement patterns will help your everyday movement, balance and coordination and that can only be good for golf. Ever made a swing change and performed movements that were not even close to what you were aiming for (I have)? Well by learning such a complex movement pattern and benefitting the other aspects of fitness we often don’t think about (balance, coordination etc) you can see movements become more controlled, efficient and easier to implement over time.

Creation of higher levels of fast twitch muscle fibers (more speed!)

Your body has an incredible ability to adapt to what you ask it to so; sit at a desk all day and your body will adapt with poor posture and a lack of muscle mass etc. However if you add Olympic lifting to your training you are actively training muscle fiber activation as well as strength, speed and power etc. Everyone is genetically different here but no matter where you’re at currently you will see an increase in performance on and off the course.

Stronger you, stronger golf

Yes physically you will get stronger and that can only be a good thing, but you can be mentally stronger too. Learning a new skill, working through some levels of discomfort and creating a desire to be a stronger, healthier individual can all be gained through Olympic lifting and the correct use of it in your training.

There is some serious performance to be gained here and the cool thing is, due to the high energy demand and difficulty of the movements, you don’t need to spend hours in the gym doing sets and reps to achieve it. You can add 20-30 minutes of Olympic lifting work into your training 2/3 times a week and you will see your numbers go up! You can also specifically program your training, once developed, to give you the highest speed outputs at the most important times of the year. If you have heard the best players in the world talk about peaking physically, this is what they mean! The ability to understand your performance and body well enough to literally tailor your performance output for specific events and times of the year.

The key to implementing this into your training is to genuinely learn the lifts first and perform them well, any overloading with poor technique is not what any good coach or athlete wants to see. From there look to build a good level of baseline strength through low reps and continued learning which can then leave you working on the optimal power output moving forwards. Low to mid rep ranges with short rests in between matched with other movements is a phenomenal way to train.

Increased strength, efficient power, faster clubhead speeds and a whole lot of physical improvement – what’s not to like?!

We include Olympic lifting in our day-to-day programming and personalized programming at GOLFWOD and also offer online coaching for all of your movements!

With players all around following our training plans, we aim to create a global community of the fastest, most powerful golfers trying to take their games to the next level.

Michael is both a PGA Professional and Head of Performance at The York Golf Academy in England and a highly qualified strength and fitness specialist as owner and head coach of CrossFit YO4. This background has seen years of working with highly experienced individuals as well as the most cutting edge approaches in golf. Through those years of learning Michael has combined his golf and fitness experience to work with players all around the world to create a golf swing, fitness program and lifestyle that not only gives people a new, high level of performance but also the most balanced, healthy lifestyle possible. To learn more about Michael & what he does visit www.golf-wod.com to check out everything that he does and to experience the online GOLFWOD Community.

24 Comments

24 Comments

  1. sandtarped

    Jun 23, 2019 at 11:26 pm

    Incorporating Power Snatches/Power Clean and Jerk will increase an athletes power output, I do them and it’s paying dividends. Nice article. The only thing that people need to worry about is doing it properly. The move is not just a jump and shrug, it’s a pull to the body and the hip helps accelerate the barbell up. If people knew how to do this more they would be better athletes. Refer to track athletes who have a lot of explosive power – the majority of them do weightlifting exercises.

    YouTube search Torokhtiy 2nd Pull, thank me later.

  2. beefcakegolf

    May 7, 2019 at 10:09 am

    This is golf instruction malpractice.

  3. Bobbyg

    May 4, 2019 at 9:59 pm

    This is so wrong.

  4. N

    May 3, 2019 at 6:59 pm

    I’ll never be able to putt with my colon shat out the back of me between my giant elephant thighs

  5. Dr. Common Sense

    May 3, 2019 at 2:00 pm

    Olympic lifting is one of the worst ways to train for golf right next to yoga. Decompression of the spine, doesn’t respect contralateral recpriocation, doesn’t respect tensgrity or anterior oblique sling. I could go on and on but have to go get ready for my functional patterns session. Great article for encouraging inexperienced golfer to get injured in the gym.

    • Michael

      May 7, 2019 at 2:24 am

      Throwing out the ‘injury’ word is quite simply the easiest way out of any conversation. Is olympic lifting right for every individual, probably not, is it right for someone who is well coached and is looking to create a higher level of performance, I think so. The easiest way to get injured, in my view, is to not do anything all week aside from sit down, drive and work is to rock up on the first tee, have 3 practice swings and have at it (or go check any conventional gym with people doing who knows what kinda movements). I have seen countless people, golfers and otherwise, see tremendous improvements in all areas of fitness, including movement quality, balance etc, from including some form of olympic lifting in their training. The rigidity of only working, and only considering, one way of training people shows a lack of willingness to learn and to appreciate how people function mentally and physically. I’d absolutely recommend everyone go get into a functional patterns session, but I would never limit my perspective to one minimalist approach that will leave individuals restricted in terms of growth.

    • Ken

      Nov 27, 2020 at 11:59 am

      I perform dumbbell power clean and press and cat stretch three days a week at 50 to 80 % of my one rep max. I do these movements while doing indoor spinning intervals for 45 mins.

      I do have move power in my golf tee shot. I tee off with a 5 or7 wood, and hit 200-250 yard range. I am 5’8″ 190 lbs and 60 years of age

  6. Large chris

    May 3, 2019 at 12:36 pm

    I don’t believe there is a single successful tour pro who does anything remotely close to proper Olympic lifting, based on their published instagrams, twitter feeds etc.

    Olympic lifting is an extremely technical sport requiring enormous dedication and supplementation with way too much potential for injury to be a sensible part of golf specific training.

    • Rascal

      May 3, 2019 at 12:56 pm

      Yes, let’s stick to chopping wood.

      • Michael

        May 7, 2019 at 2:33 am

        My other comment was meant for Large chris… if you’re chopping wood and feeling good, have at it!

    • Michael

      May 7, 2019 at 2:28 am

      I think you’ll find this to be incorrect with minimal research, there are a huge number of tour pro’s incorporating oly lifting in some variety. As I mentioned above, the likelihood of injury approach is a very simple thing to say from the outside. I do agree you have to be committed to it, thats where either good coaching or good programming becomes important – there are various forms of lifting that can be used without the technicality. I also think its a great way to get away from golf mentally. just my thoughts, appreciate it.

  7. dillaila

    May 3, 2019 at 10:59 am

    Ask the guy in the picture how he feels in about 10-15 yrs

  8. Ray

    May 3, 2019 at 10:57 am

    Yes – for explosive strength and distance. But only good for healthy young people. Very dangerous for older golfers or older, beat to hell, athletes. I power lifted for yrs with some olympic lifts. It took a great toll on my spine and hips. Now, I’m too stiff and with arthritis and degenerative spondylosis of the spine to ever=n think of these movements or going heavy. Now its a full time job to stay limber and out of pain. I’m still a gym rat, but can’t push it like this. If I could reverse time, I would avoid these lifts.
    Better to be born bigger and athletic with natural strength and speed. No need to kill yourself..

    NOT SUSTAINABLE…..

    • Michael

      May 7, 2019 at 2:32 am

      Hey appreciate your input. I think we are blurring the lines a little here though as powerlifting, however seriously, is different to supplementing your golf fitness training with some olympic lifts and supplementary lifts. Using the correct lifts at correct weights can indeed increase performance and its the specific usage and volume of these lifts that can, and will, aid short and long term performance. stay loose my friend.

  9. T

    May 3, 2019 at 10:44 am

    KJ Choi is about the only guy who was able to convert from heavy lifting to golf.
    But look at him now – thin and strong, not like a power lifter any more.

    • Michael

      May 7, 2019 at 2:36 am

      yeah this is a good point! and similar to above, don’t confuse serious powerlifting with supplementing olympic lifting into a golfers fitness program. olympic lifters are generally the most mobile, and often very lean, individuals around. Using the correct volume and load you are unlikely to add any unnecessary bulk whatsoever. Powerlifting is working into max squats, deadlifts etc. Again extremely useful in the correct situation, but not to be confused between the 2!

  10. Bobby C

    May 3, 2019 at 6:04 am

    Moderation. Crossfit/Oly lifts led to injuries that kept me out of golf over the years. Squat clean (tweaked wrist on the front rack), snatch (tweaked neck and fingers went numb), DB single arm snatch (herniated disk, L/4-5 far lateral), excessive pull ups (chronic elbow tendinitis). I’m CF Cert 1, went to Oly seminars and taught. Good for explosive adaptation but moderate # of reps and weight. I still do Oly lifts but am very careful.

    • Wil

      May 3, 2019 at 10:44 am

      Poor form.

      • Bobby C

        May 3, 2019 at 10:03 pm

        Perfect form actually. Age. Went for that extra rep or lb. My point is moderation. Oly lifts are the best measure of strength, coordination, power etc, not a 1:1 correlation to golf.

    • Michael

      May 7, 2019 at 2:40 am

      Hey Bobby, appreciate this and its a big factor in terms of what I am trying to do. the correct implementation of the right lifts at the right times, appropriate volume and good technical awareness are very important in terms of how this can be used successfully. Seems like you have a tough ride though!

  11. Tiger Noods

    May 2, 2019 at 6:31 pm

    I say to that:

    Kiradech Aphibarnrat.

  12. Nick

    May 2, 2019 at 5:32 pm

    AMEN

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Opinion & Analysis

The 2 primary challenges golf equipment companies face

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As the editor-in-chief of this website and an observer of the GolfWRX forums and other online golf equipment discourse for over a decade, I’m pretty well attuned to the grunts and grumbles of a significant portion of the golf equipment purchasing spectrum. And before you accuse me of lording above all in some digital ivory tower, I’d like to offer that I worked at golf courses (public and private) for years prior to picking up my pen, so I’m well-versed in the non-degenerate golf equipment consumers out there. I touched (green)grass (retail)!

Complaints about the ills of and related to the OEMs usually follow some version of: Product cycles are too short for real innovation, tour equipment isn’t the same as retail (which is largely not true, by the way), too much is invested in marketing and not enough in R&D, top staffer X hasn’t even put the new driver in play, so it’s obviously not superior to the previous generation, prices are too high, and on and on.

Without digging into the merits of any of these claims, which I believe are mostly red herrings, I’d like to bring into view of our rangefinder what I believe to be the two primary difficulties golf equipment companies face.

One: As Terry Koehler, back when he was the CEO of Ben Hogan, told me at the time of the Ft Worth irons launch, if you can’t regularly hit the golf ball in a coin-sized area in the middle of the face, there’s not a ton that iron technology can do for you. Now, this is less true now with respect to irons than when he said it, and is less and less true by degrees as the clubs get larger (utilities, fairways, hybrids, drivers), but there remains a great deal of golf equipment truth in that statement. Think about it — which is to say, in TL;DR fashion, get lessons from a qualified instructor who will teach you about the fundamentals of repeatable impact and how the golf swing works, not just offer band-aid fixes. If you can’t repeatably deliver the golf club to the golf ball in something resembling the manner it was designed for, how can you expect to be getting the most out of the club — put another way, the maximum value from your investment?

Similarly, game improvement equipment can only improve your game if you game it. In other words, get fit for the clubs you ought to be playing rather than filling the bag with the ones you wish you could hit or used to be able to hit. Of course, don’t do this if you don’t care about performance and just want to hit a forged blade while playing off an 18 handicap. That’s absolutely fine. There were plenty of members in clubs back in the day playing Hogan Apex or Mizuno MP-32 irons who had no business doing so from a ballstriking standpoint, but they enjoyed their look, feel, and complementary qualities to their Gatsby hats and cashmere sweaters. Do what brings you a measure of joy in this maddening game.

Now, the second issue. This is not a plea for non-conforming equipment; rather, it is a statement of fact. USGA/R&A limits on every facet of golf equipment are detrimental to golf equipment manufacturers. Sure, you know this, but do you think about it as it applies to almost every element of equipment? A 500cc driver would be inherently more forgiving than a 460cc, as one with a COR measurement in excess of 0.83. 50-inch shafts. Box grooves. And on and on.

Would fewer regulations be objectively bad for the game? Would this erode its soul? Fortunately, that’s beside the point of this exercise, which is merely to point out the facts. The fact, in this case, is that equipment restrictions and regulations are the slaughterbench of an abundance of innovation in the golf equipment space. Is this for the best? Well, now I’ve asked the question twice and might as well give a partial response, I guess my answer to that would be, “It depends on what type of golf you’re playing and who you’re playing it with.”

For my part, I don’t mind embarrassing myself with vintage blades and persimmons chasing after the quasi-spiritual elevation of a well-struck shot, but that’s just me. Plenty of folks don’t give a damn if their grooves are conforming. Plenty of folks think the folks in Liberty Corner ought to add a prison to the museum for such offences. And those are just a few of the considerations for the amateur game — which doesn’t get inside the gallery ropes of the pro game…

Different strokes in the game of golf, in my humble opinion.

Anyway, I believe equipment company engineers are genuinely trying to build better equipment year over year. The marketing departments are trying to find ways to make this equipment appeal to the broadest segment of the golf market possible. All of this against (1) the backdrop of — at least for now — firm product cycles. And golfers who, with their ~15 average handicap (men), for the most part, are not striping the golf ball like Tiger in his prime and seem to have less and less time year over year to practice and improve. (2) Regulations that massively restrict what they’re able to do…

That’s the landscape as I see it and the real headwinds for golf equipment companies. No doubt, there’s more I haven’t considered, but I think the previous is a better — and better faith — point of departure when formulating any serious commentary on the golf equipment world than some of the more cynical and conspiratorial takes I hear.

Agree? Disagree? Think I’m worthy of an Adam Hadwin-esque security guard tackle? Let me know in the comments.

@golfoncbs The infamous Adam Hadwin tackle ? #golf #fyp #canada #pgatour #adamhadwin ? Ghibli-style nostalgic waltz – MaSssuguMusic

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Podcasts

Fore Love of Golf: Introducing a new club concept

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Episode #16 brings us Cliff McKinney. Cliff is the founder of Old Charlie Golf Club, a new club, and concept, to be built in the Florida panhandle. The model is quite interesting and aims to make great, private golf more affordable. We hope you enjoy the show!

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Opinion & Analysis

On Scottie Scheffler wondering ‘What’s the point of winning?’

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Last week, I came across a reel from BBC Sport on Instagram featuring Scottie Scheffler speaking to the media ahead of The Open at Royal Portrush. In it, he shared that he often wonders what the point is of wanting to win tournaments so badly — especially when he knows, deep down, that it doesn’t lead to a truly fulfilling life.

 

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“Is it great to be able to win tournaments and to accomplish the things I have in the game of golf? Yeah, it brings tears to my eyes just to think about it because I’ve literally worked my entire life to be good at this sport,” Scheffler said. “To have that kind of sense of accomplishment, I think, is a pretty cool feeling. To get to live out your dreams is very special, but at the end of the day, I’m not out here to inspire the next generation of golfers. I’m not out here to inspire someone to be the best player in the world, because what’s the point?”

Ironically — or perhaps perfectly — he went on to win the claret jug.

That question — what’s the point of winning? — cuts straight to the heart of the human journey.

As someone who’s spent over two decades in the trenches of professional golf, and in deep study of the mental, emotional, and spiritual dimensions of the game, I see Scottie’s inner conflict as a sign of soul evolution in motion.

I came to golf late. I wasn’t a junior standout or college All-American. At 27, I left a steady corporate job to see if I could be on the PGA Tour starting as a 14-handicap, average-length hitter. Over the years, my journey has been defined less by trophies and more by the relentless effort to navigate the deeply inequitable and gated system of professional golf — an effort that ultimately turned inward and helped me evolve as both a golfer and a person.

One perspective that helped me make sense of this inner dissonance around competition and our culture’s tendency to overvalue winning is the idea of soul evolution.

The University of Virginia’s Division of Perceptual Studies has done extensive research on reincarnation, and Netflix’s Surviving Death (Episode 6) explores the topic, too. Whether you take it literally or metaphorically, the idea that we’re on a long arc of growth — from beginner to sage elder — offers a profound perspective.

If you accept the premise literally, then terms like “young soul” and “old soul” start to hold meaning. However, even if we set the word “soul” aside, it’s easy to see that different levels of life experience produce different worldviews.

Newer souls — or people in earlier stages of their development — may be curious and kind but still lack discernment or depth. There is a naivety, and they don’t yet question as deeply, tending to see things in black and white, partly because certainty feels safer than confronting the unknown.

As we gain more experience, we begin to experiment. We test limits. We chase extreme external goals — sometimes at the expense of health, relationships, or inner peace — still operating from hunger, ambition, and the fragility of the ego.

It’s a necessary stage, but often a turbulent and unfulfilling one.

David Duval fell off the map after reaching World No. 1. Bubba Watson had his own “Is this it?” moment with his caddie, Ted Scott, after winning the Masters.

In Aaron Rodgers: Enigma, reflecting on his 2011 Super Bowl win, Rodgers said:

“Now I’ve accomplished the only thing that I really, really wanted to do in my life. Now what? I was like, ‘Did I aim at the wrong thing? Did I spend too much time thinking about stuff that ultimately doesn’t give you true happiness?’”

Jim Carrey once said, “I think everybody should get rich and famous and do everything they ever dreamed of so they can see that it’s not the answer.”

Eventually, though, something shifts.

We begin to see in shades of gray. Winning, dominating, accumulating—these pursuits lose their shine. The rewards feel more fleeting. Living in a constant state of fight-or-flight makes us feel alive, yes, but not happy and joyful.

Compassion begins to replace ambition. Love, presence, and gratitude become more fulfilling than status, profits, or trophies. We crave balance over burnout. Collaboration over competition. Meaning over metrics.

Interestingly, if we zoom out, we can apply this same model to nations and cultures. Countries, like people, have a collective “soul stage” made up of the individuals within them.

Take the United States, for example. I’d place it as a mid-level soul: highly competitive and deeply driven, but still learning emotional maturity. Still uncomfortable with nuance. Still believing that more is always better. Despite its global wins, the U.S. currently ranks just 23rd in happiness (as of 2025). You might liken it to a gifted teenager—bold, eager, and ambitious, but angsty and still figuring out how to live well and in balance. As much as a parent wants to protect their child, sometimes the child has to make their own mistakes to truly grow.

So when Scottie Scheffler wonders what the point of winning is, I don’t see someone losing strength.

I see someone evolving.

He’s beginning to look beyond the leaderboard. Beyond metrics of success that carry a lower vibration. And yet, in a poetic twist, Scheffler did go on to win The Open. But that only reinforces the point: even at the pinnacle, the question remains. And if more of us in the golf and sports world — and in U.S. culture at large — started asking similar questions, we might discover that the more meaningful trophy isn’t about accumulating or beating others at all costs.

It’s about awakening and evolving to something more than winning could ever promise.

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