Strengthening Exercises

What strength limitations can look like

Support the club—and keep your swing connected.

Tommy’s original notes highlight two examples of strength deficiencies within the golf swing:

At the top
Difficulty properly supporting the club at the top of the swing.
Through the arms and wrists
Breakdowns such as overbending the lead arm, loosening the last two or three fingers of the lead hand, or a severe collapse or bowing of the lead wrist.

Train for the whole swing

Strength that supports your game.

These exercises focus on the stability, posture, and power Tommy’s original program connects to the golf swing. Browse by area, then use the movement images and notes as a guide for your practice.

Lower bodyCore & backUpper body
01

Lower-body stability

Leg press exercise demonstration

Leg Press

Concentrate on allowing your knees to bend all the way to your chest, if possible. Choose a weight that allows 15–20 reps before the muscles begin to tire (2 sets maximum only). Leg presses, unlike leg squats, provide proper support for the spine.

Swing benefitBuilds a stable base for the rest of the body to create leverage and resistance.
Leg extension exercise demonstration

Leg Extension

Strengthens muscles in the upper leg. Improves stamina during your round and strengthens muscles that help support and protect the knees.

Additional movement images are included below.

Leg extension movement sequence
Leg curl exercise demonstration

Leg Curl

Provides muscle balance in the upper leg. Helps condition the hamstrings to make them more supple.

Original noteTommy’s original description connects this movement with hamstring conditioning and lower-back comfort.

Leg curl sequence 2Leg curl sequence 3Leg curl sequence 4

Air bench exercise demonstration

Air Bench

Stand with feet shoulder-width apart, back against a wall and feet two to three feet from it, so your thighs are parallel to the ground. Lift your toes and hold as long as possible.

Swing benefitImproves quad strength so you can support the force of your swing without changing your spine angle.
02

Core & back

Abdominal crunch exercise demonstration

Abdominal Crunch

Preferred over sit-ups, which place more stress on the back. Crunches keep the lower back supported while doing the exercise.

Swing benefitAs the torso begins to uncoil, strong abs provide leverage for the upper body to turn against, creating more speed. Stamina also helps during a practice session or round.
Back extension exercise demonstration

Back Extensions

Strengthens lower-back muscles and complements abdominal exercises (one of Tommy’s personal favorites).

Back extension movement sequence

03

Upper-body strength & posture

Lat pull exercise demonstration

Lat Pull

Target your weight setting for 15–20 reps per set. Avoid setting the resistance too high; pulling with your body weight can keep you from completing the motion.

Swing benefitBuilds power and speed by targeting back muscles that stretch during the backswing and pull as the club starts down.

Lat pull movement sequence

Seated lat row exercise demonstration

Seated Lat Row

Strengthens muscles in the upper back.

Swing benefitHelps you maintain proper posture positions in your setup.
Straight arm pull movement sequence

Straight Arm Pull

The original page includes movement images but no written instructions for this exercise. Use the image sequence as a visual reference and ask Tommy to confirm setup and form.

Straight arm pull movement sequence, second position

Chest press exercise demonstration

Chest Press

A basic exercise used to increase upper-body strength and power.

Chest press movement sequence

Exercise guidance is drawn from Tommy’s original page. Use equipment only as you have been shown, and check with your instructor about the right setup and resistance for you.
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