Exercise to improve golf performance

Exercises To Improve Golf Performance

A balanced golf swing usually needs core muscles that are strong enough; core muscles consist of, oblique, lower back and abdominal muscles. Several exercises could help improve and strengthen these muscles.

If you are aiming to hit those longer drives, joining core golf exercises with long hitting drivers will see dramatic results. You can have all the gear but no idea, so be sure to follow the correct exercises for the best results.

Table of Contents

Best Exercise For Golf Swing Flexibility

You will want to be as flexible as possible when performing your swing. This will increase golf swing speed and reduce the risk of injury on the golf course.

Hamstring Stretch

Sit on the ground with legs extended and hands behind your hips hands on the floor bend your elbow slightly and also bend one knee and bring the heel towards the opposite inner thigh.

Lean forward and get hold of the toe of your extended leg, feeling the stretch in your hamstring? Hold; repeat the same procedure on the other side.

Neck Stretch

Turn your head both to the left and right, in both hold for the count of two. Repeat. Secondly bend your chin to touch your chest, hold and count twice. Touch your right ear to your right shoulder and stay for the count of two. Repeat.

Rotator Cuff

Hold the golf club at its center point and keep your arms extended. Turn the golf club both to the left and right. Repeat the procedure and change to your other hand.

Rotation Lunge

Put your hands on either side of the golf club, put the club to the back of your shoulders. Take a big step into the lunge position and turn your body towards the direction of your extended knee. Hold the stretch for two counts. Release and repeat.

Side Stretch

Stand with your feet slightly apart about your shoulder width and look forward. Keep your body upright and slightly bend either to the left or right. Reach down your leg with your hand and do not lean forward. Repeat.

Golf Core Exercises For More Power

The more power from your swing, the further the ball will go. This is fairly basic stuff and vital for you to serious improve your golf game. Some great exercises for more power in your swing include:

Russian Twists

This exercise usually targets the oblique and lower abs. In Russian twist, one sits on his upper butt and decidedly lower back with the top end off the ground as well as the legs. You then fold your legs in towards the chest to contract the abdominal muscle and increase the intensity of the workout. With the medicinal ball in hand, you can then move your arms sideways touching the ball on the ground.


Supermans Is a type of exercise that helps develop the back muscles necessary for a golf swing. In this kind of activity, You lay down on your stomach and lift your legs and chest off the ground. Your body is now lifted about 6 to 12 inches off the ground leaving your stomach on the floor. It’s advisable to complete three sets for 10 to 15 reps for better results.

Abdominal Crunches

Abdominal crunches are one of the simplest and most common abdominal exercises. In this practice, you lay on the floor your feet folded to your body and knees pointing to the air. You then raise your chest up to your knees, keeping your hands by your ears avoiding pulling them behind your neck because it can lead to neck strains. Now depending on the strength levels, one should complete sets of there with 15 to 25 reps.

Tubing Side Rotations

This exercise places your body in the same position as the golf swing. Though a fitness tubing is needed to perform this task. The exercise generally helps develop endurance and power in the core.

Pelvic Rotations

Internal and external hip rotation is a significant problem in most golfers, this kind of training helps correct the problem.

  1. Hold a golf club in front of you on the ground while standing on one leg
  2. In a slow-motion rotate your pelvis as far as possible in both directions
  3. Perform 20 to 30 rotations and repeat standing on the other leg

Windshield Wipers

This exercise also helps rectify internal hip rotation.

  1. Lie on your back with your hips and bent at 90 degrees.
  2. With your legs up place both your hands between your knees.
  3. Separate your feet as far as possible not allowing your knees or hands to lose contact with each other.
  4. Perform three sets of 15 reps.

Shoulder Wall Slides

Helps correct upper-back and shoulder mobility restrictions

  1. With your back to the wall stand about 6 to 12 inches away from the wall
  2. Put your head. Shoulders and butt against the wall and avoid arching your back
  3. Rotate your forearms and elbow against the wall
  4. Slide your arms up and down the wall in a slow motion
  5. On the downward movement, pinch your shoulder blades together trying to get the most excellent range in both directions
  6. Perform 3three sets of fifteen reps

Anti-Rotation Band

The anti rotation band is great for stabilizing the core.

  1. Hold the handle of a planted piece of tubing with your wall side hand on top
  2. Hold straightened arms out in front of your body at chest height
  3. Keep your torso and arms from moving and begin to walk out of the wall in a slow motion
  4. Continue until the tension of the band can no longer be maintained, step back towards the wall keeping the posture.
  5. Repeat on both sides.

Stability Ball Jackknife

A significant exercise for strengthening the core, hip flexors and back

  1. Put the stability ball under your feet with your legs slightly apart
  2. While maintaining a stable base, pull your knees towards your chest in a slow and steady motion.
  3. Angle your knees out to the sides as you pull the stability ball in
  4. Perform three sets of fifteen reps in both directions.

Woodblock Drill

  1. Designed to improve your take away speed,
  2. Find yourself anything flat between 2to5 lbs
  3. Grab a mid-iron and take your golf stance as if you are undertaking a real golf shot
  4. Place your object of choice directly behind your club
  5. On the takeaway, push the object back with the head of your club, additional pressure should be felt on your foot because of added effort to push the object back.
  6. This process should be done at least 100 times a day to help improve swing speed.

Basketball Drill

  1. This drill is almost similar to the medicine ball throw, but the only difference is you will get in your golf stance as if you were going to hit a ball.
  2. Get hold of a full-size men’s basketball and perform a regular golf swing
  3. Pick out a spot about 2-3 feet in front of you immediately you get to the bottom of the swing
  4. Throw the ball at the place as hard as you can.

Resistance Cord Exercise

  1. Get an exercise band and put through something stable
  2. Take your golf posture, with your left hand hold the rubber band, so it is directly behind you
  3. Pull the rubber band forward in an explosive motion and let it return to its original location.
  4. Alternate.

exercise to increase golf swing speed

Golf Swing Exercises To Increase Swing Speed

The calculation for swing speed is the best way to target your goals and increasing your swing will increase your distance. Some great exercises include the following:

Lunge With A Twist

To perform this exercise one needs a weighted medicine ball. Below are the steps that will help strengthen a majority of the muscles required to improve golf swing speed.

  1. Stand straight with your arms hanging down in front of you, holding your medicine ball or dumbbell.
  2. Step forward with one leg and rotate your upper body to that same side, holding the medicine ball chest high the whole period.
  3. Return to the starting position and do the same to the other leg.
  4. Repeat the procedure each side ten times for three sets.
  5. Consistency with this exercise will improve your golf swing speed significantly.
  6. Golfers should also be consistent with exercises to maintain a level of control over the upper, core, and the lower muscles.
  7. At least one day of cardio, one day of weight training and one more for squats and leg exercises. Such exercises should be done on a weekly basis to maintain core strength for the most extended drives.

Golf Exercises At Home

Not everyone will be able to get to the golf course or have a gym membership but you can perform golf exercises at home. These include the following exercises:

Core Strengthening Exercises

Start by lying flat on your back, stretching your arms to both sides. Bring your knees close to your thorax.

Slowly roll your knees to one side, and then the other making sure your shoulders don’t get off the floor.

Lower Body Exercises

Stand with your shoulders and back against the wall. Keep your legs about 12 inches away from the hard surface, bend your knees and slide down the wall as if you are sitting.

Twisting the lower body lying flat on your back helps stretch the muscles and tendons.

Mini Band Walk Forward

Use resistance bands against your legs. it makes the glutes strong which in turn help one maintain stability while undertaking a swing, especially at faster speeds.

Back Lunge With Tilt

Step backward with your right leg into a lunge position, contract your right glute. Reach your right hand over your head and laterally crunch your torso to the left, return to the starting position and repeat the process.

Knee Hugs

Exercise that helps maintain a better body posture.

Stand straight with your arms at your sides. Lift your right foot off the ground and squat back down on your left leg. Grab next to your knee with your hands and pull your right knee as close to your chest. Repeat the process several times for better results.

Med-Ball Parallel Throws

In your golf posture grab a medicine ball and bring it down alongside your hip and then thrust your legs up as you toss it into the wall. Repeat the movement

Rotational Exercises

Rotational exercises are exercises that include swing and side movements. These exercises strengthen the oblique and intercostals muscles of the rib cage, which allow the golfer to move sideways in the golf swing. The most effective training is the medicine ball half golf swing.

Half Golf Swing

The best illustration to use in explaining this exercise is using a wall clock. Assuming your golf swing is a clock with 12:00 above your head 9:00 positioned to your right, 6:00 at your feet, and 3:00 to your left-hand side. Taking a half swing will land your hands at the 9:00 mark on the backswing, with the left hand parallel to the ground at 3:00 mark.

Half swings are usually easier to control than full swings. Justifying the reason as to why half-swing shots go further. Half swings also increase chances of making a good solid contact. A square hit always delivers more distance compared to a mishit.

It is always advised that golf players first practice half-swing shots before advancing to full swing. Ingrain the fundamentals of swinging from 9:00 to 3:00 to help you develop a solid game.

Sword Pulls

Sword pulls help with external shoulder rotation; it also helps golfers to place the club on the correct plane at the top of their backswing.

  1. Start in golf position, holding a dumbbell in your right arm and placing left hand behind your back.
  2. Internally rotate your shoulder to the thumb of your right-hand points to your lift hip.
  3. Concurrently extend the weight away from your body and externally rotate at the shoulder so your thumb points behind you.
  4. Perform three sets of fifteen repetitions each.

Single Leg Squat With Rotation

This exercise is done to improve balance and stabilization while resisting movement.

  1. Stand with one leg, squat down as far as possible
  2. At the same time rotate your torso to the standing leg side
  3. Let your left shoulder be in line up over your right foot at the bottom of the motion.
  4. Perform three sets of ten reps on each side.

Rotational Ball Multi-Directional Step

This exercise stimulates the golf swing with added weight to improve strength and rotational power

  1. Stand with your feet close together holding a medicine ball in front of you
  2. Commence the motion by swinging the ball back and immediately stepping forward
  3. Your front feet should be down, and your weight should move to that side by the time the ball finishes its backswing movements
  4. Swing your hands down and throw the ball out in front of you.
  5. Perform this motion at golf swing speed, throwing the ball as far and as hat=rd as possible
  6. Perform 3 sets of then repetitions on each side.

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