what are good exercises for golf

Fore! Get in Shape: Best Exercises to Improve Your Golf Game

Last Updated on November 17, 2023

Golf is a popular sport enjoyed by people of all ages. It requires strength, agility and flexibility to be successful on the course. Good exercise can help golfers improve their performance and enjoy the game more than ever before. So what are some good exercises for golf? In this article, we will explore various types of exercises that can benefit players at any level of expertise.

Benefits of Exercises for Golfers

Golf-specific exercises can provide numerous benefits for golfers. Improved agility, increased power, and increased endurance are just a few of the advantages that come from regular exercise. This improved performance helps to improve your game while also reducing the risk of injury on the course. You’ll be able to take full swings with confidence, knowing you won’t tire out quickly or put unnecessary strain on your muscles. Exercises tailored specifically towards golf will help you achieve these results in no time. As an added benefit, golf-specific exercise can help reduce tension and stress levels at the tee box so you can stay focused on executing each shot properly. All in all, incorporating exercises into your routine is key to improving your overall game and staying healthy while doing it.

Warm-Up and Cool-Down Routine

A proper warm-up routine is essential for golfers to ensure they are ready and prepared before playing a round of golf. A good pre-game warm-up should include the following:

  • Stretching exercises, such as neck rolls or shoulder stretches
  • Dynamic stretching movements, such as arm circles or leg swings
  • Short aerobic activities like jogging in place or jumping jacks
  • Light practice swings with a club

These activities will help loosen up the muscles and prepare them for play. It’s also important to cool down after your round by doing some post-game stretches. This will reduce any soreness you may have from being on the course all day and improve your flexibility over time. Cooling down can involve static stretching, foam rolling, and light cardio work like walking around the green. Doing these things regularly can help prevent injuries while improving performance on the course.

Core Strength Training

After warming up and cooling down, it’s time for golfers to focus on core strength training. This type of exercise focuses on the muscles in your abdomen, hips, lower back and pelvis that are essential to a good golf swing. Strengthening these muscles can improve power and accuracy while decreasing the chance of injury.

PlankImproves stability
Bird DogBuilds balance and coordination
Glute BridgeIncreases hip mobility
Lunge with rotationEnhances flexibility
Medicine ball twistStrengthens abdominal muscles

Core strength exercises used by golfers should include movements that target all muscle groups necessary for an effective swing. These types of exercises help increase the overall range of motion, as well as build better control over body movement during play. Additionally, they can reduce fatigue caused by repetitive swings or awkward stances during long rounds of golf. By including core strengthening exercises in their regular routine, golfers can see improved performance on the course.

Upper Body Strengthening

a man practicing golf swing for upper body strengthening

Upper body strengthening is an important component of a successful golf game. Strengthening the arms and shoulders, as well as the chest and back muscles, can improve your performance on the green. Here are five exercises you can use to strengthen your upper body for better golf results:

  • Shoulder Shrugs: Start with your feet hip-width apart and hold light dumbbells in each hand at arm’s length by your sides. Slowly roll your shoulders up towards your ears, then slowly lower them down. Repeat this exercise 10-15 times while focusing on proper form.
  • Pushups: Get into a pushup position with hands shoulder-width apart, toes tucked under hips and core engaged. Lower yourself until elbows reach a 90-degree angle, and pause before pushing yourself back up again. Aim for 3 sets of 10 repetitions with good form.
  • Chest Flyes: Lie flat on a bench or yoga mat, holding two light dumbbells above chest level with bent elbows pointing outwards from either side of the torso. Open the arms wide like wings but don’t let go of the weights; Return back to starting position when completing one repetition. Do 3 sets of 12 reps using controlled movements for maximum benefit.
  • Arm Curls: Stand with feet shoulder-width apart, lightly grip a pair of dumbbells in each hand at arm’s length near thighs, curl both arms forward so that palms face inwardly toward midsection, then return to original position—repeat 8-10 times per set (3 sets).
  • Back Rows: Sit upright on a chair or bench with legs slightly wider than hip distance apart and grasp dumbbells in each hand just below knees – be sure not to lock out elbows during entire motion – row weight backwards towards chest area, stopping short before full extension and returning slowly to beginning point (3 sets x 10 reps).

By incorporating these exercises into your training regime, you will gain the strength necessary to make longer drives off tee boxes and stronger putts on greens. With improved muscle coordination, balance and power gained through regular practice, you will soon see noticeable improvements in your overall golf game.

Lower Body Strengthening

Now that we have strengthened the upper body, it is time to focus on bettering our lower body. This can be done through exercises such as leg stretches, hip stabilisation, calf strengthening and improving foot mobility.

ExercisesMuscle GroupEquipment Needed
Leg StretchesHamstringsNone
Hip StabilisationGlutesExercise Ball/Band
Calf StrengtheningCalvesWeights
Foot MobilityFeetAnkle Weights/Bands

Doing these exercises will help you become more powerful when swinging a golf club. Leg stretches improve your flexibility which allows for a greater range of motion in the legs while you swing your clubs. Hip stabilisation helps stabilise and strengthen your hips, allowing them to generate power with each swing. Calf strengthening increases endurance during long rounds of golf by helping build muscle in this area so you don’t tire out quickly. Finally, increasing foot mobility improves balance and stability throughout your entire golf game since proper balance is key when hitting accurate shots. By doing all of these exercises together, you are sure to see improved performance on the course.

Cardio Conditioning

a man is jogging to improve his cardio for better performance in golf

Engaging in aerobic activities like running, walking, biking, or swimming can help develop a strong foundation for golf-specific conditioning and improving overall fitness levels. Additionally, interval training – which is when short bursts of high-intensity exercise are performed, followed by periods of rest – can be used to increase heart rate variability and reduce fatigue during physical activity.

To get started with cardio conditioning, there are several exercises that can be done:

Low-Impact Cardiovascular Exercises:

  • Walking/Jogging
  • Cycling
  • Swimming

High-Intensity Interval Training (HIIT):

  • Burpees
  • Jumping Jacks
  • Mountain Climbers

These exercises not only target specific areas within your body but also challenge you mentally as you push yourself further each time. With proper form and technique, these exercises will help build up your stamina and give you more energy throughout your round of golf.

Flexibility Training

a man is engaging in a flexibility exercise to enhance his performance in golf

Having strong cardiovascular fitness is essential for a successful golf game, but flexibility training can be just as important. Flexibility plays an integral role in allowing the body to maintain proper posture during swings and generate more power through an increased range of motion. To help improve your golfer’s flexibility, there are several stretching exercises that can target specific muscle groups used in the golf swing.

These stretches should focus on shoulder mobility, hip stability and thoracic spine rotation. For example, you could do a standing shoulder stretch: reach one arm across your chest and use the opposite arm to pull it closer until you feel a gentle tension in the back of your shoulder; hold this position for 15-30 seconds before switching sides. You could also perform some dynamic side bends or lateral lunges, which will help activate your core muscles while improving hip mobility. Additionally, adding yoga poses into your routine, such as cat/cow pose or cobra/child’s pose, can help increase thoracic spine rotation – crucial for generating club speed during a full swing.

Mobility Exercises

Golf mobility exercises are essential for any golfer looking to optimise their performance and reduce the risk of injury. Mobility drills can help golfers increase their flexibility, strengthen the muscles used during a swing, and improve their range of motion. Dynamic stretches should be incorporated into warm-up routines before practice or tournaments. These movements target specific golf muscles while preparing them for activity.

Exercises like shoulder rotations, hip circles, thoracic spine twists, arm swings, and lateral lunges will help golfers maintain good posture throughout their rounds. Golfers can also benefit from static stretching after playing as it helps promote recovery and reduces soreness in certain areas of the body.

Frequently Asked Questions

How Often Should I Do Golf Exercises?

It all depends on your goals and experience level. For beginners, a good rule of thumb is to start with 2-3 days per week for 30 minutes each day. This will give your body the time it needs to adapt to the movements without overstressing yourself.

For those looking for more substantial gains from their golf exercise regimen, 3-4 days per week may be necessary, depending on what kind of workouts are being done. Golf workouts for power can require longer rest periods between sessions, while flexibility drills can usually have shorter recovery times in between sets. Here’s an example weekly breakdown:

  • Day 1 – Focus on Power (30 min)
  • Day 2 – Flexibility Exercises (15 min)
  • Day 3 – Core Workouts (20 min)
  • Day 4 – Rest or Mobility Drills (10 min)

The key is to make sure that you’re getting adequate rest between sessions so that your muscles can heal and rebuild correctly. If you notice any signs of fatigue or soreness during your routines, take some extra time off and focus on mobility work instead until everything feels back up to speed again.

Can Golf Exercises Improve My Golf Swing?

Golf exercises are especially important for those who spend more time on the green than they do at the gym. Simple activities such as planks or sit-ups using an exercise ball can increase lower back strength while also improving posture – two of the most critical components of a successful golf swing.

In addition to this, stretching regularly before a round is key since it helps loosen tight muscles, which could potentially lead to injury down the line. And if you’re looking for drills to practice during your off days, there are various online tutorials available that focus on improving accuracy when swinging clubs like drivers and irons. All in all, incorporating regular golf exercises into your routine is sure to provide you with benefits that go beyond just lowering scores; it’s essential for maintaining good physical health too.


In conclusion, golf exercises are an important part of your game. They can help you improve your swing and prevent injuries. You’ll need some basic equipment to do them properly, such as a medicine ball, resistance bands or weights. It’s also important to make sure that you’re not overdoing it – working out too frequently, for example – as this could lead to injury.

Overall, with the right combination of practice and exercise, golfers of all ages and abilities can benefit from incorporating regular workouts into their routines. With proper form and commitment, you can improve your game and enjoy better results on the course in no time.

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