Post 4: Keep It Simple — The Foundation Movements That Build Strength and Golf Performance

If your goal is to “get in shape,” it’s tempting to chase variety.

But the body doesn’t reward randomness.It rewards repeatable basics done with good form and progressive overload.

The foundation movements that give the best return

A smart program hits:

• squat pattern

• hinge pattern

• push

• pull

• carry

• single-leg stability

• rotation + anti-rotation (especially for golfers)

These build:

• strength

• stability

• tissue tolerance

• power transfer

Why golfers need both rotation and anti-rotation

Golf isn’t just “twist harder.” It’s:

• rotate at the right places (hips + upper back)

• resist rotation where needed (core control)

• transfer force efficiently (no energy leaks)

Anti-rotation, extension and side-bend training (like Pallof presses, carries, dead bugs) builds the ability to stay stable while producing speed.

That’s the difference between “fast but wild” and “fast and consistent.”

The simplest weekly structure

• Day 1: lower body + core

• Day 2: upper body + carries

• Day 3: full body + rotation/anti-rotation

Keep it simple. Track it. Progress it.

Bottom line

Simple training isn’t “basic.” It’s foundational movement.

It’s what lets you build real strength—and keep playing golf without feeling broken.