6 Golf Strength Exercises to Add Power to Your Golf Swing
Gone are the days where golf is only played by out of shape players that aren’t fit enough to play any other sport.
Golfers like Tiger Woods, Dustin Johnson and Rory McIlroy have transformed the general perception about golfers as athletes by going through strength training programs and golf specific fitness exercises.
Below are 6 strength exercises that are easy to incorporate into any workout routine that will get your body ready for peak performance on the golf course.
Developing your body all around is important so we’ve mixed in golf exercises that build strength in your legs, your core, and your upper body.
Power in the golf swing is generated from the ground up so really focus in on leg days and add core strength training to end off your workouts if you want to build a powerful golf swing. In fact, we wrote a separate article listing the 4 best core exercises for golfers you can read too.
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Upper Body Golf Exercises
A good solid golf swing is a swing that is generated through the use of a person’s “big” muscles. Our big muscles are our hips and shoulders. In order to use our big shoulder muscles instead of our small hand and arm muscles it is important to have a strong and stable upper body.
Single Leg 1 Arm Dumbbell Press
Use a light dumbbell (8-10 lbs.) to start out with. Stand upright and lift the arm that’s holding the dumbbell up to 90 degrees, bend the arm at the elbow and create another 90-degree angle.
Once your arm is in place, lift the same foot that is holding the weight off the ground, thus you will be balancing on one leg.
Once in position raise the dumbbell up to the sky by straightening your arm, do 10 repetitions per side and repeat the exercises 2 or 3 times.
This exercise is great for both shoulder stability, strength and balance.
Bent Over Row
For this golf exercise start out by using 2 light weights (10-20 lbs.) in each hand. Stand with your feet shoulder width apart and bend forward through your hips at a 45-degree angle.
Let your arms hang straight down while holding the weights. From this position pull the weights up towards your sides while keeping the rest of your body stable, get the feeling of pinching something between your shoulder blades.
This exercise is very efficient in strengthening your upper back. Do 10 repetitions and repeat the exercise 2 or 3 times.
Cable Horizontal Rotations
For this exercise use either a cable machine or a resistance band. Lift both arms up to 90 degrees, straighten the arms out and grab a hold of the handle of the cable or resistance band.
It is important to stand upright with the cable or band directly towards the side of your body as illustrated in the image below.
From this position while keeping your lower body still use the upper body and shoulders to rotate your hands towards the opposite side of your body while maintaining straight arms throughout.
Repeat this very good rotational strength exercise 2 or 3 times and do 10 repetitions each time.
Lower Body Golf Exercises
The lower body can be described as the engine room of the golf swing. It is thus very important to have a strong, stable lower body to be able to generate maximum power and speed.
- Goblet Squats
- Lateral Lunges
- Swiss Ball Hamstring Curls
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Use a medium weight (15-20 lbs.), stand uprights and hold the weight up in front of your chest with your elbows tucked in next to your sides.
From this position squat down by bending your knees until your elbows touch your knees and then get back up. This exercise is very efficient in strengthening your glutes.
Do 10 repetitions 2 or 3 times during your workout.
Stand upright with your feet together, step out towards the side as far as you can and shift your weight into the glute/hip of that same leg while keeping the other leg in place.
It is important to keep the hip and knee aligned of the leg that is lunging in order to ensure stability within the exercise.
Keep your hands straight out in front of you to maintain your balance.
Return back to the start position and repeat the same motion on the other side. Do 10 repetitions per side and repeat the exercise 2 or 3 times.
Swiss Ball Hamstring Curls
Use a Swiss ball for this exercise, lie flat on your back with your legs straight out next to each other and with your heels on top of a Swiss ball.
From this position lift your hips up to form a bridge and then bend through the knees and pull the ball towards your glutes.
It is important to maintain the same height off the ground with your hips throughout the exercise. Repeat the tucking motion 10 times and do the exercise 2 or 3 times during a workout.
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