Medical disclaimer

Grip&Grind provides general strength and conditioning guidance for golfers. It is not medical advice, physiotherapy, or a substitute for assessment by a qualified doctor or physiotherapist.

The plans, exercises and tests on this site are built from published research and common training practice, but they are not personalised medical recommendations and cannot account for every injury, condition or risk factor you may have.

If you have a heart condition, a diagnosed injury, are recovering from surgery, or are pregnant, talk to a doctor before starting any new exercise program, including this one.

If you experience chest pain, dizziness, severe shortness of breath, or sudden severe pain during a session, stop immediately and seek medical attention.

Pain scores of 1 to 3 out of 10 don't change your plan, beyond adding resilience work for that area. Pain of 4 to 6 keeps exercises in your plan but swaps the heaviest exercises for that area — high-fatigue lifts and the movements that load it most directly — for a lighter version of the same exercise type, and tells you to stop if it goes above 5 out of 10 or isn't back to normal by the next day. Pain of 7 out of 10 or higher, or pain that is getting worse over several days, removes exercises that load that area from your plan and shows a message recommending you see a physiotherapist before continuing to train it. These are safety defaults, not a diagnosis.

By using Grip&Grind, you accept that you are training at your own risk and that the founder and Grip&Grind are not liable for injuries arising from your use of the site.