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Instagram: @linkedbygolf2024
In this episode, Ross is joined by personal trainer Colin Dickson to talk about the growing role of fitness in golf and how golfers can improve performance through strength, mobility and better preparation.
Colin shares his journey from working in IT to becoming a personal trainer, why he now works with golfers, and how he’s helping junior players build strength and clubhead speed through winter training programmes.
They also discuss practical ways golfers can improve their fitness, avoid injury and add distance without needing a full gym setup.
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Why fitness is becoming essential in modern golf
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The most common physical weaknesses in golfers
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How strength training can increase clubhead speed
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Simple mobility exercises to do before a round
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Why hydration and nutrition matter during a 4-hour round
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The most underrated exercise for golfers
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How junior golfers are gaining a competitive edge through fitness
Most golfers struggle with tight hips and poor spinal mobility, often caused by sitting for long periods. Improving mobility helps golfers rotate better and reduce lower back strain.
Colin focuses on compound movements like deadlifts, squats, lunges, pull-ups and presses to build full-body strength that translates into more power in the golf swing.
Golf-specific exercises such as cable rotations, band work and medicine ball drills help develop core strength and improve swing efficiency.
Junior golfers working with Colin have already gained 6–8 mph in clubhead speed through structured winter training — potentially adding 20+ yards of distance.
Many golfers go straight from the car to the first tee.
Colin recommends spending 5–10 minutes warming up with simple mobility and band exercises to activate the hips, spine and shoulders before playing.
Golf rounds can last four hours or more, so fuelling properly matters.
Colin recommends focusing on:
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Protein and carbohydrates before a round
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Hydration the day before and during play
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Light snacks like fruit, protein bars or shakes during the round
Avoid heavy, high-fat foods between rounds which can leave you feeling sluggish.
If Colin had to choose one exercise for golfers it would be the trap bar deadlift, which builds strength through the legs, glutes and core — key areas for generating power in the golf swing.
Follow Colin for golf fitness tips, workouts and nutrition advice:
Instagram: @colindicksonpt