Fit for Play by DAVE POND
One
Side at a
Time
How unilateral training can transform your golf game
VIRGINIA’ S ROLLING fairways and lush greens demand more than a solid swing— they require a body that moves with balance, control and consistency. For golfers across the Commonwealth, whether playing year-round in Virginia Beach or chasing birdies in the Blue Ridge, the key to better performance may not lie in the next driver you buy, but in how you train off the course.
Unilateral training— exercises that work one side of the body at a time— isn’ t just for elite players or gym rats. In fact, it’ s often even more valuable for beginning golfers and weekend warriors who may have developed imbalances from work or everyday habits. Whether you’ re playing weekly, monthly or coming back to the game after time away, the average golfer can benefit from a training approach that reflects the demands of the sport.
TRAIN SMARTER, NOT JUST HARDER
Although not new, unilateral training is quickly gaining traction among fitness professionals and golf coaches alike.
“ Golfers of all ages and abilities can benefit from it,” said Brent Bowen, former head golf professional at Duke University Golf Club, where he spent 26 years coaching players at all skill levels.“ If you care about playing longer, swinging pain-free or simply making more consistent contact, working unilaterally is a smart move.”
As golf is inherently a one-sided sport, every swing favors one side of the body. This builds strength, mobility and coordination in an asymmetrical way. Over time, that imbalance can affect performance and even increase the risk of injury.
“ This is a repetitive motion sport that puts stress on the body in very specific, and often uneven, ways,” Bowen continued.“ The more you swing, the more you reinforce the same movement pattern— and if your body isn’ t equally prepared on both sides, you’ re setting yourself up for problems down the road.”
STABILITY STARTS WITH SYMMETRY
Unilateral exercises help address muscle imbalances by isolating one side at a time. These movements improve strength, stability and coordination, leading to a more balanced body, a more stable swing and greater longevity in the game. Here’ s how to get started:
1. Pick 2-3 exercises. Choose movements that train one side at a time— like split squats, single-arm rows or single-leg glute bridges.
36 V IRGINIA G OLFER | S EPTEMBER / O CTOBER 2025 vsga. org