Can Golfers Do Crossfit?

By Paul Kochoa, PAR5 Physical Therapy
When you mention CrossFit to the average person, heavy and intense workouts come to mind. They also may think of fast-paced, vomit-inducing workouts. But whatever notion they may have, they don't associate CrossFit with golfers. However, the pros know that the farther you hit the ball, the better you score and that translates to prize money.  ​

​So if you're a golfer and do not have a golf fitness routine, you are losing strokes to your competitors.

CrossFit is based on constantly varied, high intensity, functional movements. It includes exercises that cover cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. It is general in nature, with the goal of creating a human that can adapt to their environment and athletic needs. ​

CrossFit standard movements like Olympic lifts and gymnastics may not seem applicable to the average person, but everybody's fitness needs vary by degree, not kind, from the grandparent to the soccer mom to the elite athlete. Exercises can be infinitely scaled and modified so that even the most sedentary person can do them.

CrossFit also exposes your weaknesses. Because it is varied and random, the workouts build upon multi-joint, complex movements that general fitness programs do not include. Most people who work out only perform exercises that they like, not what they need. Athletes who perform machine-based strength exercises or only treadmill walking cardio are missing out on their body's full physiological potential. Sport is the application of fitness. The higher the level of your fitness, the better you are at performing at your sport. This can be applied to golf. Functional, complex movements lend themselves well to the complexity of the golf swing.

Many CrossFit workouts include explosive, plyometric movements that can help build power and increase driving distance. The mental toughness that is required to get through a long CrossFit workout, can build focus and mental toughness during long, competitive rounds. The cardiovascular endurance can help consistency through 36 holes of golf during your next buddy trip. So if you're still wondering if golfers can do CrossFit, the answer is "yes".

Golf fitness is a term that has been gaining more and more traction with amateur golfers. The majority of professional golfers have a fitness routine that helps them perform better and play longer and be injury-free. Their programs may not be strict CrossFit workouts, but are generally varied in nature and with enough intensity to be considered "CrossFit-lite". With swing speeds and driving distances increasing year after year, and with a direct correlation between driving distance and strokes gained on tour, it becomes more apparent that if you hit the ball farther, you will score better and earn more money. If you're a golfer and do not have a golf fitness routine then you are losing strokes to your competitors.

​The average golfer can also benefit from several CrossFit workout components:

Hip hinge: The hip hinge is a fundamental movement with CrossFit. It relies on a stable core, neutral spine, and moving from the hips. This can relate to a golfer’s address position and kinematic sequence during the golf swing.
Pulling exercises: Exercises like pull-ups, ring rows, deadlifts, or sled pull all work the “posterior chain” and build pulling strength. The golf swing is a pulling motion. To generate speed and power, from the top of the backswing, a golfer needs to pull the club down and around the body. It’s not a pushing movement like most people may think.
Explosive power: Movements like the kettlebell swing and box jump develop ground reaction force. This is the ability to push against the ground to create a powerful movement. This is how the kinematic sequence of the golf swing works. Pushing and pulling against the ground with the feet and legs initiates the downswing. Most golfers only focus on the trunk, arms, and club, and don’t know how the use the ground to increase power and distance. CrossFit can help you get in touch with how you use your feet and the ground.
Mobility: Because CrossFit is about variability, it can introduce movements that most people are not familiar with or comfortable with performing. Each workout should include a mobility and warm-up segment to prepare and educate the athlete in the required movement patterns and positions. This can expose mobility deficits that cause functional movement dysfunctions, which lead to compensations in sports. As we age, the first thing that we lose is our mobility and flexibility. Maintaining it is paramount to keeping our independence and ability to play sports.
Strength and conditioning: This is a component of most workout programs. With CrossFit, you will get stronger and have more endurance. This is the inevitable side effect of a constantly varied, high intensity, program like CrossFit. Not only does this improve your everyday life, but will totally make a difference in your golf game.

If you're a golfer and want to try CrossFit, there are some things to keep in mind: Not all CrossFit gyms are created equal. Each affiliate is independently owned and each coach has their own way of coaching. There are good coaches and not-so-good coaches. Each one has their own expertise and experience that makes each CrossFit “box” unique.

It's also about the community. Gym members frequently help encourage and motivate others with workouts, diet, and lifestyle changes. So if you try a gym and find that the vibe and workout instruction isn't what you expected, don't give up. I suggest trying another gym and seeing if it's a better fit.

You will be sore. When you start any new workout routine, it is natural that there will be a time of adjustment. You will feel sore for 24-72 hours after your workout, depending on your pre-CrossFit level of fitness. This is a short-term loss for long-term gain. Think of it as an investment in your health, fitness, and athletic performance. Not only will you become stronger and more resilient, but you will also be banking that strength and mobility for later use in life. You can counteract and reduce the effects of aging: the inevitable loss of muscle mass and range of motion that happens to everyone. Think about being able to cut your own toenails when you're 75 years old.

Supplement your workout with mobility and rotation work. To counteract the soreness that may come with CrossFit workouts, supplement your workouts with mobility work that includes some soft tissue mobilization and stretching. This can cut down on the soreness and improve your ability to move and rotate, which is especially important with the golf swing. CrossFit movements are generally linear. They include some rotation but not to the extent that may benefit rotational athletes like golfers. So be sure to add is some rotation exercises. Paloff presses and landmine presses can be helpful to challenge the core and include some unilateral loading. But that’s just for starters.

CrossFit and golf do not have to be two separate worlds. The sport of fitness can add a lot to the golf swing. If you’re curious and want to learn more about exercises that can help your golf game, contact PAR5 Physical Therapy for a free consultation.


By Paul Kochoa
PAR5 Physical Therapy