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Golf Fitness Training Blog

Golf Fitness Training: Both Sides Matter

Team Hit IT Great Oct 6, 2023 3:40:00 PM

Balancing Your Body: A Key to Successful Golf Fitness Training

When it comes to golf fitness, there's a powerful tool that many overlook: the importance of training both sides of the body. Just as a pencil needs sharpening on both sides of the point to write smoothly, our bodies require balanced training to perform optimally in the golf swing.

The Importance of Dual-Sided Training

Recently "Coach Joey D" Diovisalvi and former-NFL punter, Cody Parkey, had an engaging discussion on the topic as part of our monthly Big 3. Their conversation shed light on the significance of training both sides of the body, not just the dominant side. Cody shared insights from his NFL days, emphasizing how training both sides of his body made him a more efficient kicker. This philosophy seamlessly translates to golf, where balance and symmetry play pivotal roles.

Exercise Spotlight: The Kettlebell Transfer

If we've heard Coach Joey D say it once, we've heard it 5,000 times. "What you do to the right, you HAVE TO DO to the left." You'll find it in every single one of his workouts.

One of the exercises from our recent episode of "The Big 3" perfectly encapsulates the theme of balanced training. Let's step through Joey D's "Kettlebell Transfer." It's optimally done using a kettlebell, but you can substitute a dumbbell, gallon jug of water, etc.


  1. Stand with feet shoulder-width apart. Place the kettlebell on the floor outside your right foot.
  2. Squat down to about 90°, ensuring you push your belt buckle back and keep your chest up.
    Kettlebell Transfer 1a
  3. Grab the kettlebell and stand up.
  4. Transfer kettlebell to your left hand.
    Kettlebell Transfer 2b
  5. Squat down again to place the kettlebell on the ground to your left.
  6. Stand up to return to the starting position.
    Kettlebell Transfer 3c
  7. Repeat the process from side to side 5-10 times, ensuring you maintain a straight back and avoid rolling your hips.

This exercise not only strengthens your quads and hips but also promotes balance and coordination. It's a simple yet effective way to incorporate dual-sided training into your routine.

Everyday Awareness Outside the Gym

The purpose of a well-rounded golf fitness training program is to optimize your body to play your best golf. And "training" isn't just about what you do in the gym; lots of additional opportunities exist throughout your daily activities. For example, here are some simple tasks you should consider doing with both sides of your body:

  1. Lifting a bag of groceries.
  2. Raking leaves.
  3. Shoveling snow.
  4. Carrying a laundry basket.
  5. Opening doors.
  6. Vacuuming.
  7. Brushing your teeth.
  8. Stirring a pot of soup.
  9. Carrying a child or pet.
  10. Swinging a baseball bat or tennis racket.

Little things matter, and they accumulate to steady improvement over time. Either you're engaging in activities that support a stronger, more balanced golf swing, or you're not. Remember, every conscious effort to balance and strengthen your body counts!

Wrapping Up

Just as one hand clapping doesn't make much noise, focusing solely on one side of your body won't yield the best results. Embrace the philosophy of balanced training, and you'll be on your way to hitting it great out on the course.


For more exercises and insights like this, check out our monthly series, "The Big 3," available exclusively on the Hit It Great Golf Fitness App.

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Topics: Golf Fitness, Coach Joey D