When it comes to golf fitness, every training method you choose should serve a purpose—whether that’s enhancing mobility, improving strength, or boosting power. One technique that often goes under the radar is the 1¼ rep method. While it might sound like a small tweak, this training style packs a punch for golfers looking to level up their game.
Here’s why incorporating 1¼ reps into your workouts can benefit your golf performance:
What Are 1¼ Reps?
A 1¼ rep involves completing a full range of motion for an exercise, then performing an additional quarter-rep at the bottom (or most challenging) portion of the movement before returning to the start position. For example, during a split squat, you would descend into the full squat, come up slightly (¼ of the way), go back down, and then stand up to complete the rep.
This method adds time under tension and emphasizes specific parts of a movement where strength and stability are critical—key factors for golfers.
Why 1¼ Reps Are Perfect for Golfers
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Increased Time Under Tension (TUT)
Golf requires a blend of strength and endurance. The added quarter-rep extends the time your muscles are under tension, leading to improved muscular endurance and strength in critical areas like your legs, core, and shoulders. This endurance directly translates to better control and consistency throughout 18 holes or long practice sessions.
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Improved Mobility and Stability
The quarter-rep emphasizes the bottom portion of an exercise, which is often where mobility and stability are most challenged. For golfers, this means stronger and more stable hips, knees, and shoulders—joints that are essential for a powerful and injury-free swing.
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Enhanced Power Production
The additional focus on the hardest part of the movement builds strength in those "sticky spots," which can lead to better power transfer during your swing.
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Core Engagement
Many 1¼ rep exercises—like split squats, deadlifts, or shoulder presses—require extra core activation to maintain balance and control. A strong, engaged core is the cornerstone of a stable golf swing and helps protect your back from injury during repetitive motions.
The Bottom Line
1¼ reps are more than just a clever trick—they’re a powerful tool for golfers looking to enhance strength, mobility, and power in ways that directly translate to the course. By adding this method to your routine, you’ll build the stability to control your swing, the mobility to generate torque, and the strength to drive the ball farther.
Ready to see how 1¼ reps can transform your game? Try incorporating them into your next workout and experience the difference for yourself.
