Don't Let These Golf-Specific Injuries Sideline You from Playing

Centralized lower back pain is the most prolific injury we see amongst the golfers we train and rehabilitate. If you’ve been following us, you know it’s something that we discuss a fair amount.

While we can talk all day about lower back pain, we can’t forget about the other joints involved in the golf swing.

With this week’s infographic, we’ve linked up with Leighton Peavler, PT from Florida Physio to discuss some of the common injuries we see amongst golfers.

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Now that we know what potential risk factors exist for golfers, we have to ask ourselves how we can mitigate our chances of dealing with these injuries to the best of our ability.

The following videos are drills we use with almost all of our golfers within every training program they receive from us.

Prone Shoulder External Rotation End-Range Lift-Offs

End-Range Lift-Offs are excellent mobility-focused drills because they target the joint angles where we tend to get injured most frequently - end-ranges of motion. Injuries occur at end-range because these angles are where our joints typically can’t absorb stress adequately, leading to problematic scenarios in dynamic environments. The stronger we are at end-range, the better chance we have of keeping our joints healthy.

Split-Stance Thoracic Rotations

Most amateur golfers we work with aren’t able to dissociate their hips from their spine when we begin working with them. This is an issue for overall golf performance as well as joint resiliency.

To teach people the difference between hip motion and spine motion, we love to use split-stance variations. In this split-stance drill, Frank is “locking” his lower half into place while allowing myself to isolate the thoracic spine. There are many tools you can use to teach dissociation, but if you’re just depending on bodyweight movements, this is one of our favorites.

Cat Camel

Cat Camel is a drill we use on day one with every single golfer we work with. Why? The spine has to move well segmentally into flexion and extension, which is exactly the objective of Cat Camel.

Segmenting, or controlling motion at each vertebrae, of the spine is a prerequisite towards enhance the way your spine rotates. We’ve yet to find an amateur golfer that segments their spine poorly, but rotates as well as the guys on the PGA Tour. It simply doesn’t happen.

Spinal segmentation is something we want all our golfers to perform on a daily basis. If the longevity of your season is important to you, Cat Camel is a drill you should start executing immediately.

Deadlift Variations

The deadlift is our “bread and butter” movement for golfers because of how well the hip hinge mimics static posture in the golf swing. While we see variations of spinal orientation amongst the top golfers on the Tour, they all utilize their hips efficiently when it comes to striking the ball. Posterior chain strength is a must to carrying the ball with authority, and the deadlift targets that better than any other strength training movement out there.

This video, from our good friend Kirk Adams, breaks down how to find the appropriate deadlift variation for your training capabilities. As you can see in the video, there are numerous deadlift drills that will help you achieve improved strength levels for your distance.

These drills are just the tip of the iceberg in regards to helping keep you healthy throughout the course of your golf season. Of course, these drills weren’t specifically prescribed based on your capabilities, so we went with general movements we believe everybody can benefit from.

With this in mind, we’re happy to announce our partnership with TrueCoach and the launch of our revamped Remote Coaching Program.


TrueCoach is a coaching app that was designed to help you take your training to the next level.

The app provides you with a sleek mobile-friendly interface that displays your individualized training session for that day, allows you to log your weight and track metrics overtime, send videos for coaching critique, and communicate directly with your coach via their private messaging system.

The days of waiting for an email or text message response are over thanks to TrueCoach providing every feature you could possibly think of under one umbrella. On top of that, you’ll receive messages and consistent feedback from us to ensure that you’re staying on track and setting yourself up for success in the weight room and on the golf course.

Interested in learning more about the Par Four Performance Remote Coaching Program? Submit a message below and let’s get started today!