MIND & BODY

From the

GROUND

up

Gavin Groves looks at how the gym can add real distance to your game 

By GAVIN GROVES​​​​​​​ 

You’ve likely heard the phrase ‘use the ground’ when talking about generating power in the golf swing. But what does that actually mean? And more importantly, how can we train it?


As a golf fitness specialist and PGA Professional, I’ve worked with players at every level – from complete beginners to professionals. One thing that remains true: you don’t have to make gym exercises look like the golf swingto improve your golf game. In fact, the best results often come from exercises that look nothing like golf.

WHY YOU DON’T NEED TO ‘SWING’ IN THE GYM

The golf swing is complex – it combines rotation, timing, power and stability in under two seconds. Trying to copy that in the gym often leads to poor habits, compensation or injury. The smarter approach is to break the swing down into physical components and train those individually. That’s how we develop:

  • Ground reaction force – how your body pushes into the ground to create power.
  • Sequencing – how you transfer that power through the body in the right order.
  • Stability and control – keeping balance while producing speed.

Over the years, I’ve helped golfers – recreational and professional alike – improve clubhead speed and ball striking simply by focusing on better movement in the gym. And the results show up on the course.

SIMPLE DRILLS I OFTEN USE WITH MY GOLFERS

These five exercises are great for beginners and advanced players alike. They don’t require fancy equipment, and they develop the exact qualities top golfers like Rory McIlroy, Scottie Scheffler, and Jon Rahm rely on.

1. Rotational medicine ball throws:
Stand side-on to a wall, step forward with your back foot and rotate through your hips and core to throw a medicine ball as hard as you can.


Golf benefit: Teaches how to load the ground and sequence power – exactly what happens in the downswing.

2. Kettlebell swings:
Hinge at the hips and swing a kettlebell between your legs, then drive through your glutes to swing it to chest height.


Golf benefit: Builds explosive power from the hips and strengthens the posterior chain (your golf engine).

3. Landmine rotations with pivot:

Using a barbell in a landmine setup, rotate across your body while pivoting your feet, simulating rotational force from the ground up.


Golf benefit: Trains hip rotation and weight shift, two essentials for a strong, balanced swing.

4. Box jumps:
From an athletic stance, perform a quick dip and jump on to a box. Focus on rhythm and control.


Golf benefit: Develops timing and vertical power – just like the push you feel through your lead foot in the downswing.

5. Wall ball throws:

Start in a squat with a medicine ball at your chest. Throw it explosively against a wall or upward, catch it and repeat.


Golf benefit: Full-body integration – teaching your body to move efficiently and explosively under pressure.

SIMPLE MOVES, SERIOUS RESULTS

You don’t need to be a Tour player, or even a gym regular, to benefit from this kind of training. What you do need is a smart, simple plan that helps your body learn how to move with more force, better timing and better control.


So whether you’re chasing more distance off the tee or just looking to feel stronger and more stable through 18 holes, start from the ground up.


And if you’re ever in doubt about where to begin, a session with a golf fitness professional can help connect the dots between gym and game.

About the author

Gavin Groves graduated in biokinetics from the University of Pretoria in 2007 and started working as a golf fitness professional at the World of Golf. A year later, he started his journey with the Titleist Performance Institute. He is also an AA-member of the PGA of South Africa. He joined the University of Pretoria's High Performance golf programme in 2013. In 2018, he moved to the DP World Tour, while he also counts numerous past and present Sunshine Tour professionals as clients. He has been the full-time fitness consultant of the GolfRSA National Squad since 2017 and worked with some of the best SA amateur golfers.

Gavin Groves graduated in biokinetics from the University of Pretoria in 2007 and started working as a golf fitness professional at the World of Golf. A year later, he started his journey with the Titleist Performance Institute. He is also an AA-member of the PGA of South Africa. He joined the University of Pretoria's High Performance golf

Gavin Groves graduated in biokinetics from the University of Pretoria in 2007 and started working as a golf fitness professional at the World of Golf. 

A year later, he started his journey with the Titleist Performance Institute. He is also an AA-member of the PGA of South Africa. He joined the University of Pretoria's High Performance golf

programme in 2013. In 2018, he moved to the DP World Tour, while he also counts numerous past and present Sunshine Tour professionals as clients. He has been the full-time fitness consultant of the GolfRSA National Squad since 2017 and worked with some of the best SA amateur golfers.

TYRONE WINFIELD/SUNSHINE TOUR/PGA OF AMERICA