Unlocking Your Golf Potential: Coach Jamie Greaves on Strength, Swing, and Success.

Strength and conditioning coach and avid golfer Jamie Greaves knows the power of strength training to transform your swing and elevate your game. Here, we have invited him to share how his expertise and our flywheel technology can help you hit farther, move better, and play stronger.

Golf isn’t just a game—it’s a journey of precision, power, and perseverance. At Exxentric, we believe that enhancing your performance on the course starts with strength training that empowers your entire body and mind. Golf coach Jamie Greaves, has seen firsthand how tailored fitness can transform swings, reduce injuries, and take your game to the next level.

In this exclusive interview, Jamie shares his story, insights, and tips to help golfers of all skill levels move better, swing faster, and play stronger. Whether you’re just getting started or looking to optimize your performance, Jamie’s expertise combined with Exxentric’s flywheel training can help you unlock your potential.

1. Could you share how an early injury redirected your athletic pursuits towards golf, and how this experience influenced your passion for golf-specific fitness training?

“When I was around 10 I developed an issue in my left hip where essentially the left femur bone started crumbling away. I was on crutches for nearly a year and then wasn’t allowed to play any contact sports or sports that involved running for a further 18 months. Growing up I played so many sports from football to cricket to tennis and so on but ironically never golf.

“As a very competitive lad, I was keen to return to sport as quickly as possible and so golf offered a great opportunity for me. I quickly fell in love with the game and seemed to pick it up naturally. I still have a huge passion for golf and I’d like to think that comes across in both my coaching and my social media presence.”

2. What motivated you to establish JG Golf Fitness, and how has your personal golfing experience informed your coaching philosophy?

“As I developed as a golfer, I went out to the USA to a golf academy. It became obvious quite quickly that although I was very good at golf I was a long way behind distance-wise in comparison to many of my peers. These golfers had grown up prioritizing speed/distance and using fitness training to support athletic performance which was something I had never done.

“So that is what led me into training for golf performance and was the start of where we are at now. I think having a huge passion for the game of golf itself combined with overcoming a pretty bad hip issue and my own lack of distance really shapes my coaching and allows me to empathize with many golfers.”

3. In your view, how exactly does strength training enhance a golfer’s performance on the course?

“I think strength training has a couple of main benefits. The obvious one is increasing swing speed. We know through all the data now just how important speed/distance is for shooting lower scores and the research is pretty clear that muscle mass/ max strength/ force output etc all correlate well with swing speed.

“I have yet to meet a golfer who wants to hit it shorter so strength training is such a low-hanging fruit for many looking to add speed. The other main benefit is then robustness and reducing injury risk. Golf is a very repetitive sport with high overuse injury rates so strength training is vital to lower these risks and increase a player’s availability to practice and play.”

4. Can you discuss common physical limitations you’ve observed in golfers and how targeted strength training addresses these issues?

“A lot of golfers do lack range of motion, particularly through the shoulders, trunk, and hips. So often I will do some mobility work with golfers around these areas and then also complement that with strength work to reinforce things. I think many golfers are still under the misapprehension that strength training reduces flexibility yet when done properly it can be highly beneficial!

“Then we obviously also have many golfers who simply don’t have the muscle mass/ strength/ force output to hit the ball as far as they want. Getting stronger really is the lowest-hanging fruit out there for golfers when it comes to their performance. In some cases, strength work can also help swig mechanics-wise as well from a body that moves better and is more stable.”

5. Could you elaborate on your process for creating individualized strength training programs for golfers of varying skill levels? How do you integrate them into your (Online) Coaching?

“The main consideration I make with individuals is based on their needs, goals, experience, etc. To me, there is no point creating a wonderful 4-day gym plan for someone when they have a busy job, young family, etc., and can only consistently get 2 X 45-minute sessions in a week. So to me, I always like to meet the golfer where they are currently and try and build from there.

“A lot of golfers get put off from engaging in fitness work due to the belief that it will be super time-consuming and expensive but it doesn’t need to be at all and many can see huge jumps both on and off the course with just a couple of hours total time investment each week.”

6. How do you balance the development of strength, mobility, and flexibility in your training programs to optimize a golfer’s swing mechanics?

“I always try to get people moving as often as possible. I talk a lot about the power of 10 minutes a day when it comes to mobility. Little and often soon adds up! If you are doing 10 minutes a day mobility and doing some movement prep work before you play golf or workout you are probably getting a fair chunk of mobility work in each week.

“If you can then add in 2/3 full body sessions each week with 1 or 2 more explosive moves and then a few basic strength exercises you are probably not going far wrong!”

7. What led you to incorporate Exxentric’s kBox Active and kPulley Go into your training arsenal?

“I first saw Exxentric products on social media and was instantly intrigued. I talk a lot to golfers about the importance of braking hard in their swing as a power generator and so the eccentric overload that the kPulley and kBox provide really appealed in that respect.”

8. What benefits do you perceive for golfers when using flywheel training with Exxentric equipment compared to traditional strength training methods?

“I think as mentioned above the ability to enhance the braking system is huge. Most golfers don’t brake enough through their lead side in the golf swing and this often causes a loss in distance and accuracy. It’s something the best players in the world do far better in comparison to your more regular golfers. I also love the ability to move more freely in my training, particularly with the kPulley.

“Rather than locking everything in place, there is a little more freedom through the trunk and hips in the strength training exercises which fits in great with what I previously talked about as they are two troublesome areas mobility-wise for many golfers. I also love how the whole body seems to be challenged on many kBox and kPulley moves.

“On many rows, pushes, etc. it’s not just the upper body working for example you are also working hard throughout the entire system to either create motion, resist motion, or stabilize and I think that more full body training can be highly beneficial when you are looking at a full body complex motion like the golf swing itself.

“Strength training is also in its infancy where golf is concerned and many golfers are not that experienced with training and in some cases slightly nervous about lifting heavy weights. I think the kBox and kPulley is great here for these people as its easy to adjust the intensity to where you are currently at and build from there without maybe being overawed by huge dumbbells or plates on a bar.”

9. Could you share any upcoming projects or initiatives at JG Golf Fitness to further support golfers in enhancing their performance?

“I obviously post a lot on social media and am continually trying to build up that side of things and share as much free content with golfers as possible. I am also going to be producing a little more longer-form YouTube content in 2025 which I am excited about. I am then also trying to build a few partnerships with companies that I use in my own training and with my golfing clients, such as Exxentric, which I know can be so helpful for many golfers!

“I just want to continue to help more golfers move better, get stronger, and swing faster whether that be through social media, in person, on my golf fitness app, or with online training. I obviously have this great offer with Exxentric that’s just launched that offers 3 months of free training to any golfer who purchases a kPulley and/or kBox golf system from them and super excited about that!”

10. What’s the no. 1 advice you would offer to golfers seeking to integrate strength training into their routines to achieve a more powerful and efficient swing?

“I think the number 1 advice would be to go for it! Strength training really is a game (and life!) changer! Like I mentioned earlier don’t think it has to be 5x 90-minute sessions a week or anything too crazy.

“Start where you are at, try and introduce a couple of short sessions, and go from there. Make it sustainable and a long-term habit. Once you start and you start noticing and feeling the benefits (and probably hitting the ball further!) it’s easy to up things in time.

“I’d also say getting a plan in place to follow and not just trying any random exercise you see on social media would also be very helpful!”

Jamie Greaves

Strength and conditioning coach and avid golfer

Follow @jg_golffitness