What Is J.R. Smith's Golf Handicap?

J.R. Smith has officially become one of the most compelling stories in golf, and his handicap is a testament to his incredible dedication. As of early 2024, J.R. Smith plays to a handicap index of around +2. This article will not only explain what that number means but also break down how he achieved it and what you, the average golfer, can learn from his inspiring journey to get better at this game.

What a +2 Handicap Actually Means

First, let’s get something straight: a “plus” handicap is different from what most amateur golfers are used to. If your handicap is an 18, you get 18 strokes of help against the course. If J.R. Smith plays a standard course, he has to give 2 strokes back to the course. This means to play to his handicap, he is expected to shoot two strokes under par.

This puts him in an elite category of amateur golfers. Players with a plus handicap are in the top fraction of a percent of all golfers worldwide who maintain a handicap index. It’s a level of skill that requires consistent sub-par rounds and a deep understanding of one's own game. It’s one thing to have a career round and shoot 70, it’s another to have a handicap that proves you’re expected to do it regularly.

Understanding the Handicap Calculation

It's important to remember that a Handicap Index isn't just a simple average of your scores. It’s a measure of your potential. The World Handicap System (WHS) takes your best 8 Score Differentials from your most recent 20 rounds.

A Score Differential is calculated using this formula:

(113 / Slope Rating) x (Adjusted Gross Score - Course Rating - Playing Conditions Calculation adjustment)

Essentially, how well you played in relation to the difficulty of that specific course on that specific day. That's why J.R. Smith shooting 75 on a brutally difficult course like Bethpage Black could be a more impressive "Score Differential" than a 69 at his local, easier home course. His +2 handicap means the average of his 8 best performances is two strokes better than par.

How Did a Former NBA Star Get This Good at Golf?

J.R.'s journey from NBA champion to plus-handicap golfer isn't an accident. It’s a blueprint for anyone who wants to dramatically improve. While most of a former pro athlete find a casual hobby in retirement, J.R. dove in headfirst, pursuing golf with the same fire he brought to the basketball court.

Competitive Fire and Structured Learning

The single biggest factor in J.R.'s improvement is his decision to compete. After his NBA career, he enrolled at North Carolina A&T State University and joined the men's golf team, the Aggies. This step is huge. It moved him from a casual player to a competitive student-athlete.

• Structured Practice: Being on a college team means daily, structured practice. You're not just banging balls at the range, you’re working on specific parts of your game with coaches and teammates. You’re doing drills for putting, short game, and ball-striking with clear objectives.
• Competitive Pressure: Playing in NCAA tournaments puts you under a level of pressure that weekend skins games can’t replicate. Every shot counts toward your score, the team's score, and your standing. This type of pressure-testing is the fastest way to find the real weaknesses in your game.
• Learning Course Management: Competing teaches you how to think your way around the course. You learn when to be aggressive and when to play a safe shot to avoid big numbers. You're not just hitting shots, you're playing golf.

J.R. treats golf like his profession. He approaches practice with intention, seeks feedback from people more knowledgeable than him, and applies his elite athletic mindset to the small details of the game. That passion and discipline is the engine behind his low handicap.

Your Blueprint for a Lower Handicap, Inspired by J.R. Smith

Okay, so most of us can’t quit our jobs and join a college golf team. But we can absolutely borrow the principles that made J.R. so successful and apply them to our own game. As a golf coach, here’s what I see in his journey that you can use to start lowering your scores.

1. Get an Official Handicap and Track Everything

The first step is knowing where you stand. If you don’t have an official handicap yet, get one. You’ll be shocked at how it changes your mindset. Every round suddenly has a purpose beyond just having a good time. Seeing that number officially recorded gives you a benchmark and a powerful motivator.

• Why it works: It forces you to be honest about your game. No more "I'm usually a bogey golfer" when you don’t count the mulligans or foot-wedges. Your number is your number.
• How to do it: You can get a Handicap Index (GHIN) through your local golf association, by joining a club (even an online "e-club"), or through various golf apps.

2. Master the Fundamentals of the Setup

Even a world-class athlete like J.R. Smith has to respect the fundamentals. His natural athleticism is a huge advantage, but it wouldn't mean much without a solid, repeatable setup. This is where most amateur golfers can make their biggest gains.

Think about these three things every time you address the ball:

• Your Hold: Your hands are your only connection to the club. A "neutral" grip, where the "V's" of your thumbs and index fingers point up toward your trail shoulder, gives you the best chance of returning the clubface to square at impact without any last-second manipulations.
• Your Posture: Get athletic. Hinge from your hips (not your waist), pushing your bum back and letting your arms hang naturally down from your shoulders. A lot of golfers stand too upright and too far from the ball, which forces them to use only their arms. Good posture engages your bigger muscles - your core and your legs - which is where real power comes from.
• Your Ball Position: Be consistent. For your short irons (like an 8-iron or 9-iron), the ball should be dead in the middle of your stance, directly under your chest buttons. As the clubs get longer, the ball moves slowly forward. Your driver should be positioned off the inside of your lead heel. This simple system ensures you are catching the ball at the correct point in your swing arc for each club.

3. Create a Simple, Rotational Swing

The biggest struggle I see with amateurs is trying to hit the ball with their arms. They chop up and down, thinking power comes from hitting hard. J.R. succeeds because he understands that the golf swing is a rotational movement.

Here’s the simplest way to think about it:

• The Backswing: Your goal is to turn your shoulders and hips away from the target, staying centered within your stance. Think of yourself inside a barrel, you want to turn within that barrel, not sway side-to-side. As you start the swing, allow your wrists to hinge naturally. This simple move gets the club on the right path and stores up energy.
• The Downswing: From the top, the first move is a slight shift of your weight and pressure toward the target. Then, you simply unwind your body. Your hips and torso lead the way, "pulling" the arms and club through impact. The arms are just along for the ride. This sequence - shift then turn - is the secret to making contact with the ball first, then the turf. This creates that crisp, compressed iron shot you see the pros hit.

You don't need to try and "help" the ball into the air. Let the club's loft do the work. Your job is to make a powerful, balanced turn through the ball, finishing with most of your weight on your lead foot and your body facing the target.

Final Thoughts

J.R. Smith’s journey to a +2 handicap is a powerful reminder that massive improvement in golf is possible with dedication, a clear focus on fundamentals, and a competitive drive. By embracing a structured approach to practice and learning, he went from a beginner to an elite amateur in just a few short years.

While you may not have J.R.'s schedule, you now have access to the same kind of expert-level guidance instantly. Learning the game and improving requires asking a lot of questions, and that's exactly what I built our tool, Caddie AI, to help you with. When you're standing over a tricky shot and aren't sure of the play, or you’re trying to understand the difference between a chip and a pitch, we provide on-demand coaching to give you clarity and confidence anytime, anywhere.