Fitness & Warm-Up · Lesson
Short, Heavy Lifting to Prime for Speed
Part of our fitness & warm-up programs for not enough distance, warming up, swing speed and strength. Build a program with it
Some athletes do a short, heavy session before they compete to wake up the body for speed. It's for golfers who already lift regularly. Keep it to a few exercises and very few reps. Squats through part of the range. Jump squats. Small hops over a low barrier. A push exercise like the bench press. Each one gets a few short, sharp sets with full rest. Warm up first and cool down after. If you don't lift already, skip this.
Step by step
- Only if you already lift.
- Partial squats, a few short sets.
- Jump squats and small hops.
- One push exercise.
- Warm up and cool down properly.
Why it works
A heavy, low-rep effort asks your muscles and nerves to recruit many fibers at once. Done with full rest, it adds little fatigue, so the body stays ready to move fast. Jumps and hops then use that readiness in quick, explosive movements, which is close to what the golf swing asks of your legs and trunk.
Common mistakes
- Doing too many reps or sets until you feel tired.Stop each set while the reps are still fast and sharp, and keep the total to a few short sets.
- Cutting the rest short between sets.Rest fully until you feel fresh, so every set is done at full speed.
- Using a load or range you are not used to.Use exercises and weights from your normal training, and keep squats to part of the range.
How you'll know it's working
- Every rep moves fast and crisp, with no grinding or slowing at the end of a set.
- Your legs feel springy and light, not heavy or sore, when you go to hit balls.
- Your swing feels quicker and your contact stays solid rather than rushed.
Make it easier or harder
Easier: Use just one squat variation and one jump exercise, with lighter loads than you normally lift.
Harder: Add a second set of small hops or a slightly heavier squat, as long as every rep stays fast and you still rest fully.
Common questions
Should beginners do heavy lifting before golf?
No. This is for golfers who already lift regularly, and if you don't lift already you should skip it.
How long before playing should I do a heavy priming session?
Do it as part of your pre-round routine, after a proper warm-up, and give yourself enough rest that you feel fresh when you start hitting balls. Stop if anything hurts.
