More drive distance.
Less back pain.
1-to-1 strength and mobility coaching for Chiswick golfers. The programme is built around the swing. Rotational power, hip mobility, lower-back conditioning, single-leg balance. So the gym work shows up in your round, not just on the gym floor.
The outcomes golfers train for.
Most golfers add this within 8–12 weeks of consistent rotational power and hip-mobility work. Earliest gains come from hips and thoracic spine getting their range back.
The most common entry point. The first block targets hip mobility, glute strength, anti-rotation core and breath. Most are pain-free or much-improved by month two.
Without paying for it on Monday. Capacity for back-to-back rounds becomes a non-event once the conditioning base is built.
Contact gets cleaner because the trail leg actually holds the load. We train this directly with weighted step-ups, split squats and balance work.
The swing's biggest power source and the first thing to disappear after age 40. Hip mobility programmed in every session, not bolted on.
Most golfers I see have a niggle they've been managing for years. By month four it's usually quieter. By the end of a 6-month block, it's often gone.
Built around the swing, not the gym.
The typical Chiswick golfer who finds me is 40-plus, plays once or twice a week at Dukes Meadows, Strand on the Green or somewhere in the Surrey belt, and has a lower-back or shoulder niggle from years of swings. They want more distance and they want their back to stop complaining. Both are fixable, but not by hitting the cardio machines.
The first 4–6 weeks usually look more like rehab than strength. Hip mobility, anti-rotation core, breath work, glute activation. The back quietens down, the hips open up, and the swing starts to feel different before you've added a single pound of strength.
The strength block comes next. Single-leg work, hinge patterns, rotational throws, weighted carries. By the third block we're programming for power. Medicine ball work, jumps, the lifts you've earned the right to do. Drive distance climbs because the hips can finally fire.
Every session goes into ProgramGrid on your phone. You log the lifts; the app correlates them with the rounds you record. Which sessions actually moved your distance? Which ones eased the back? The data answers, you don't have to guess.
What you'll actually do.
Two 1-to-1 sessions a week is the sweet spot for most golfers. One or two short self-directed sessions on top, all loaded into ProgramGrid so you walk in and the work's already there.
- Rotational power
Medicine-ball throws, cable rotations, anti-rotation holds. The swing's engine.
- Hip mobility
Programmed every session. Once the hips open, the lower back stops doing the rotation it shouldn't.
- Single-leg strength
Step-ups, split squats, single-leg deadlifts. Stable contact starts with the trail leg holding load.
- Anti-rotation core
Pallof presses, carries, dead-bugs. Protects the lumbar spine across thousands of swings a year.
- Shoulder mobility
Through the follow-through arc. Most over-40 golfers have lost range nobody told them about.
- Tracked in ProgramGrid
Every set, every round you log, correlated. You see which lifts moved your distance.
Golf training in Chiswick. Questions answered.
+Do you actually understand the golf swing, or is this just generic strength training?
Strength and mobility specific to the swing pattern. Rotational power through the hips, anti-rotation core to protect the lower back, shoulder mobility for the follow-through, single-leg balance for stable contact. The gym work translates because it's chosen for the swing, not bolted on.
+I've got lower-back pain from years of golf. Can you help?
It's one of the most common reasons golfers find me. The first programme block addresses the lower back directly: hip mobility, glute strength, anti-rotation core, breath work. Most clients are pain-free or much-improved by month two. The strength block follows once the back is quiet.
+How long until I see drive-distance gains?
Most golfers add 5-15 yards off the tee within 8-12 weeks of consistent training. The earliest gains come from rotational power (hips and thoracic spine getting their range back). Strength gains compound on top from month three onwards.
+I'm a high handicapper, not a serious player. Is this still for me?
Yes. The training is the same whether you play once a month or three times a week. Most clients here are 12-24 handicap, play 1-2 rounds a week, and want to play for another twenty years without their back giving out. Scratch players are welcome too.
+Do you train at golf clubs, or only at the gym?
Sessions are at West 4 Gym in Chiswick or in your home. The gym work is what shifts the swing, not range work. If you want on-course coaching, your pro is the right person for that. The two roles complement each other.
+Where exactly are you based?
West 4 Gym on Heathfield Terrace, Chiswick W4 4JE. Five minutes from Gunnersbury station and a short drive from Chiswick, Acton, Hammersmith, Kew and Richmond. Convenient for clubs at Dukes Meadows, Strand on the Green, Mill Hill and Roehampton.
Book a free
consultation.
A free first session at the gym, or a phone call. We work out the plan together. If I'm not the right coach for you, I'll tell you so on the day.