What muscles are used in a golf swing?

Golf season is just around the corner. Presumably you’ve been training all winter but if you’re just now thinking about getting ready for the golf season, targeting the muscles used in golf will be the best place to start. So what muscles are used in a golf swing? 

Muscles Used in a Golf Swing

Upper body: So much of the upper body is used in golf. The ‘core’ muscles which include the back and abdominal muscles are used to help with posture, the obliques will help improve the rotation of your torso for a more powerful and faster swing. The shoulders and arms including wrists will help control the club throughout the swing. Specifically which muscles to target are below: 

Chest– pectorals 

Back – lats (latissimus dorsi), mid back (trapezius and rhomboids), muscles along the spine (erector spinae) 

Abdominals – obliques, rectus abdominis, transverse abdominis 

Shoulders –deltoids, rotator cuff muscles Arms – triceps, biceps, forearms (flexors and extensors of wrist) 

Lower body: Strengthening on these muscles will help you maintain your posture, help with injury prevention and of course with the amount of walking you may be doing throughout the season. Muscles to specifically target are below: 

hips (abductors), inner thighs (adductors), hamstrings, quadriceps, glutes, hip flexors

Below is an excellent illustration of which muscles are being used throughout the different stage of the golf swing. 

A common area that can be a problem for golfers is their back with back pain. This may be affected by the oblique muscles, part of the abdominal group of muscles. Golfers who tend to use their obliques earlier when the club is drawn back don’t seem to experience as much back pain, if any, than those who do not. The entire group of abdominal muscles acts as stabilizing or supporting muscles and is active during a golf swing. When these muscles aren’t as strong or technique or posture is poor, more stress on other muscle groups will be placed leading to chronic pain, in this case, back pain.

Role of Pilates in Golf

Pilates can be very helpful to strengthen the areas used in golf.

Matwork is an excellent way to not only strengthen the back and abdominal muscles but also to increase muscular endurance in these areas.

Working on the reformer, with your feet in the straps, will provide many exercises, by no means an exhaustive number, to help strengthen the lower body. There are a number of exercises on the reformer that will target the upper body both in a lying position or sitting position.

What is nice about Pilates is that breathing, control and continuous flow of movement are integral parts of the exercises and aspects that are present in golf.