EXERCISES
A. Single-Arm Resistance Band Row( or Single-Arm Cable Row)
1. Attach the band or cable at chest height( or use a machine at the gym). Grab the handle with one hand.
2. Step back into a stable stance, keeping your core tight.
3. Pull the handle toward your ribcage, keeping your elbow close. Pause, then slowly return. Repeat and switch arms.
B
A
B. Single-Leg Glute Bridge
1. Lie on your back with one knee bent, foot flat on the floor and the other leg extended. 2. Push through the heel of your bent leg to lift your hips. 3. Squeeze your glutes at the top, then lower slowly.
Switch legs and repeat.
C
C. Split Squats
1. Begin standing in a staggered stance, with one foot forward and one foot back, holding a weight in your right hand.( If a dumbbell is too heavy or unavailable, you can work with body weight alone.)
2. Lower your back knee toward the ground while keeping your front foot flat.
3. Push through your front heel to return to standing. Repeat, then switch sides.
2. Stick to one side before switching. Instead of alternating reps, perform all reps on one side first. This helps you notice differences in control, balance and fatigue.
3. Move with intention. Slow down your tempo to stay focused on form and control— not just finishing the reps.
4. Adjust based on what you feel. If one side feels weaker or less stable, consider adding an extra set or slightly more time under tension on that side.
“ Unilateral training builds awareness,” Bowen said.“ Most golfers are shocked to realize how dominant one side of their body is. Once you start working to correct that, you’ ll see improvements— not just in power, but in your ability to repeat a consistent, reliable swing.”
Many golf injuries come from repetition, relying on the same dominant muscles again and again. Unilateral movements help activate stabilizer muscles that protect your joints and prevent breakdown over time.
“ That’ s where a lot of injury prevention happens,” Bowen added.“ If your body can’ t support your swing, eventually it breaks down.” These movements are especially beneficial for older players or those returning from injury— two groups that make up a large share of recreational golfers.
POWER, CONTROL AND CONSISTENCY
Many golfers equate strength with distance, but real power in golf comes from efficient movement— transferring energy from the ground, through the body and into the clubhead. That transfer is only as good as the weakest link in the chain, Bowen said.
“ Golf is a game of sequencing. It’ s not about how strong you are in general— it’ s how well your body moves through the swing. Unilateral training helps you develop coordination and control, especially in your core and hips, which are essential for creating clubhead speed without losing balance.”
A more balanced body makes it easier to maintain posture, rotate effectively and create force through the full swing. The result? More distance, better accuracy and fewer compensations.
Whether you’ re walking 18 on a weekend or grinding through a midweek session, better golf doesn’ t always come from more reps— it comes from smarter prep. Unilateral training just might be the edge your game’ s been missing.
vsga. org S EPTEMBER / O CTOBER 2025 | V IRGINIA G OLFER 37