59% OFF
1. Single-Leg Deadlifts
Single-leg deadlifts strengthen your core, legs, and back. Back injuries are super common among golfers and training like this may help prevent them. Stand with feet hip-width apart and hold a kettlebell or two dumbbells down in front of you. Lean forward at your hips, shifting weight onto one leg while the other leg engages and starts to straighten behind you. Lift the straight leg and bend your body forward until your body forms a “T”. While keeping a slight bend in the standing leg, slowly bring the straight leg back to the starting position. Then, repeat with the other leg.
2. Sword Draws
Sword draws help with external shoulder rotation and can even keep your golf swing on plane. Get a dumbbell to do this exercise. Choose the weight that suits you and stand with your feet as wide as your golf stance. Hold the dumbbell in your right hand near your left hip with your palm facing your body and thumb pointing towards the left hip. Keep arm straight, rotate your shoulder, and lift the weight above your head and to the right. When you get to the top of this movement, the thumb should be pointing behind you. Do multiple sets of 15 and increase the weight of the dumbbell next time.
3. Cat & Camel
The Cat & Camel has a positive impact on stretching your lower back and improving core stability. This exercise helps to work out your lower back, abs, and hips. To begin, position yourself on your hands and knees. Place your palms flat on the floor, shoulder-width apart, and set your knees hip-width apart. Start by breathing in and curving your back while lowering your head. As you breathe out, lower your back and try to raise your bottom toward the ceiling. Maintain each pose for at least 5 seconds and finish 10 reps. Increase the number of repetitions over time.
4. 90/90 Stretch
This golf workout helps with flexibility and mobility by opening up the shoulders and lower back. To do it, lie on one side with the bottom leg straight and the top leg bent with the inside of the knee on the ground. Rotate your trunk back and try to get the top shoulder blade on the ground. Hold 2 seconds, then return to start. That’s 1 rep. Do 10 reps on one side and then switch. Don’t force or bounce, stay in control. If balancing is a problem for you, use your hands that are on the floor for support. Golfers who struggle with tight hips find this stretch exercise especially important.
5. Incline Push-Up
The best exercises for the golf swing are the incline push-ups because they don’t go overhead. Most of the power in the golf swing comes from the lower body but that doesn’t mean we can ignore the upper body.
To do this workout, get a stable platform like a bench, table, or wall at chest level. Put both hands on the surface keeping them shoulder-width apart, and stretch legs straight behind you so the body makes a straight line from head to toes. Lower the chest toward the surface by bending elbows and then push yourself back up to the starting position. Keep the whole movement slow and in control. Do 10 to 15 reps in each set, and try to complete 2 to 3 sets each day.
6. Core Rotations With a Medicine Ball
This is the best exercise for golfers who need to work on their abs. The core workout is perfect for strengthening the abdominals which are an essential part of the golf swing. It involves the use of all four abdominal muscles working together to give a full abdominal workout. You can use a medicine ball to make this exercise harder and gain more golf benefits. Sit with your knees bent and your feet flat on the floor.
Hold your medicine ball in the middle of your chest and lean back slightly by 45 degrees until you feel your core engage. Now rotate to the right by twisting the lower back. Then, return to starting positions and twist to the left. Try this for 2-3 sets of 25 -30 repetitions and look for a difference in swing.
7. Rotation Stretches
These stretches help increase flexibility and range of motion in the torso. Rotation stretches increase power during the golf swing. Stand up straight with feet shoulder width apart and place hands on your hips. Twist your upper body to one side while keeping your feet on the ground. Hold for at least 5 seconds. Now do the same on the other side. Try to do 10 to 15 reps on each side. Daily stretching will make the body movement much more controlled and shots more powerful.
8. Classic Pushups
There’s a reason why the classic pushup is one of the best workouts for golfers. Pushups are great for the golf swing and overall health and fitness. Place your hands under your shoulders and feet out shoulder-width apart. Then, squeeze the core and push yourself up into a plank position. Make sure your spine is neutral. Try to move the body as one piece at a controlled pace. To make it a bit harder, make sure your chest touches the ground when coming back down. The closer your body is to the ground, the harder a pushup is.
9. Bent Over Rows
These are essential workouts for golf, designed to strengthen those all-important back muscles. To get started, you’ll need a therapeutic band. Place the resistance band under both feet, and make sure it’s secure. Grab one end in each hand. Bend slightly forward at the hips, keep your knees a bit bent, and maintain a straight back. Firmly hold the ends of the band with both hands, gripping it as you would hold a golf club.
Gently pull the elbows back, bringing hands close to the chest while squeezing shoulder blades together. Lower your arms back down with control, keeping your stance and posture steady. Avoid rounding your back or shifting your body. Repeat this motion 10–12 times for 2–3 sets. Increase the reps when you gain strength.
10. Split squats
In golf, the lower body needs more strength and stability. Therefore, golfers find the split squat one of the best golf strength exercises. It activates the gluteus maximus, gluteus medius, and hamstring muscles better than a back squat. Start in a split leg position so one leg is forward and the other leg is back, and the hips face straight ahead. Bend your knees and lower the hips until the floor is just below your back knee. Stand back up and return to the starting position. Repeat this 10-15 times and then switch legs.