Try These Strength Exercises for Golfers Be(Fore!) Your Next Game

When you think of a sport that requires strength, golf might not be the first to pop into your mind. But if golf is your game, you know just how much you actually use your body.

"There’s a reason professional golfers work out in the gym and have regular massages and treatments," says Amanda Grimm, BS, CPT, a sports massage therapist and coach at We Run. "Golf may look effortless, but it takes strength and coordination to play well and not risk injury. After all, we all know someone who has ‘put their back out’ after a particularly exuberant swing, don’t we?"

If you're hoping to improve your game, scroll on to explore a few trainer-recommended exercises for golfers that will keep you in tee-top shape.

What muscle groups are used during golf?

"A golf swing is the main movement in golf... besides picking up and throwing your clubs in frustration," jokes Noah Tennenbaum, CSCS, FMS-L1, FMS-YBT, FMS-FCS. "That swing requires a fast rate of force production to generate rotational speed. I would say all muscle groups are really involved in one way or another for a golf swing."

Grimm agrees. "Golf can be a good full body exercise," she says. "The most active muscle groups are the glutes, quadriceps, hamstrings, core, pectorals, lats and forearms. These all contribute to overall stability, rotation and that essential transfer of power through the swing."

Useful strength training exercises for golfers 

Training your whole body will pay off on the course, but there are a few targeted exercises our trainers say golfers should incorporate into their strength training routines. "I usually recommend that golfers practice compound strength exercises that reinforce their balance and rotational controls," says Grimm.

"Exercises like squats and lunges will help lower body drive," explains Grimm. "And for the posterior chain, stability deadlifts and kettlebell swings are good. I also recommend incorporating exercises such as planks, cable rotations, and medicine ball twists to develop the core’s ability to manage torque and transfer energy efficiently."

Tennenbaum adds, "Med ball throws and tosses, jumps, clean variations, snatch variations, rotational chops, and rotational lifts can all be used in a golf training program."

Golf swing exercises

If you're hoping to improve your swing in particular, Grimm suggests focusing on controlled rotational work. "This would be exercises such as cable wood chops, banded torso turns, and resistance rotations. These all help to mimic the dynamic rotation of the swing while strengthening mobility through the thoracic spine and hips," she says.

Tip: There are some great rotational exercises to check out in this 20 minute kettlebell workout.

Tennenbaum adds that anyone wanting to improve their swing should make sure to incorporate single leg strength exercises. "Gaining more control and stability on each leg will help the transfer of force from the ground into your club head. This can help keep the lead hip closed to prevent reverting to a baseball style swing."

Some examples of single-leg exercises include:

• Lunges
  
• Step-ups
• Pistol squats (with or without banded assistance)
  
• Single leg deadlifts 
  

The best exercises for golfers, according to trainers

Squats

A solid stance for drives and puts begins with a strong base. Squats and their many variations target the posterior chain and develop those essential muscle groups like the glutes, quads, hamstrings, calves, and core. Additionally, squats are an excellent tool for learning how to ground your feet and withstand a long day of walking (or sitting, if you spend the majority of the game in a golf cart).

Lateral Lunges

So often we forget the importance of our adductors (aka the inner thighs). One cannot stand, walk, or pivot without these muscles and lateral lunges are a clutch training tool to keep them strong. Additionally, lateral lunges add a layer of mobility at the deepest point of the lunge (it's that goooood stretch) and require you to get comfortable balancing on one leg. Prioritize the stretch and range of motion with these rather than overloading with weight. When your form is on lock, you can level up the load.

Suitcase or Single Leg RDLs

Offset loads are a golfers best friend. Suitcase squats and single leg RDLs are as much a neurological exercise as a muscular one. These movements teach our brains balance, control, and improved muscle recruitment to perform tasks—like a golf swing—seamlessly. These exercises provide the most benefit when you prioritize time under tension. Don't bust out sloppy reps. Embrace the suck and move slow and controlled.

Rotational Med Ball Tosses

Rotational tosses build power and endurance while improving range of motion, so when you step up to the tee you don't feel like the Tin Man trying to swing a club. Again, it's important not to go too heavy at first. Find a rhythm and then start to build intensity and power with your tosses. Make sure to twist your torso and pivot your back foot, just like you would with a golf swing. Perform the movement on each side equally.

Half-Moon Slams

Similar to rotational tosses, half-moon slams are a total-body rotational movement. However, these slams activate the shoulders and chest a bit more, as the ball moves overhead in an arc. The key to this movement is the slam: Don't just let the ball drop, stay active and powerful. To make this movement harder, drop down to your knees.

Kettlebell Swings

This movement is a classic for building glute power and mastering hip drive. There are also tons of variations you can try, from single-arm swings to dead-stop swings to waiter catches (for the advanced). Whatever variation you choose, set up strong and keep the power in the hips. Remember it's a momentum-driven swing, not a front raise.

Pull-ups

Whatever your ability level with pull-ups, this movement is an exceptional way to train your shoulders, traps, grip, biceps, triceps, chest, and core. If you can't perform full pull-ups, or you're too good at them and need something harder, check out this guide for improving your pull-ups, this list of pull-up alternatives, or this guide to pull-up hand positions.

Pull-overs

An often underrated exercise, pull-overs hit the chest, back, triceps, and core. Add in some glute and lower-body work by setting up in a bridge position on your bench.

Golf exercise equipment to consider

Ares Cable Attachment

Whether you already have a rack or are looking to build one, REP's Ares cable attachment is an excellent addition for golfers. It's a versatile tool that easily helps you incorporate rotational and unilateral movements into your strength routine. 

Medicine Balls

No rack? No problem. As our trainers mentioned, a medicine ball can help you build rotational strength with exercises like twists, chops, and throws.  

Kettlebells

KBs are a versatile addition to any gym setup, and are great for practicing squats, single-leg deadlifts, and rotational lifts. 

Plyo box

Using a plyo box for weighted or unweighted step-ups, box jumps, and even Bulgarian split squats can help build stability and balance, which Grimm and Tennenbaum agree are vital tools for golfers. 

How to stay injury free

"To get the best out of your golf game you have to make sure your body is ready says Grimm. "The essentials are building strength and maintaining stretch. Your golf game will thank you for it."

"Motion is the lotion," agrees Tennenbaum. "Lift regularly with full ranges of motion, and take some warm up swings before trying to hit the Happy Gilmore swings."

And, in addition to building strength, Grimm notes that it's important for golfers to work on their balance and mobility. "Hamstring and trunk rotations, wrist figure-eights, and rotational lat stretches will all help with range of motion and prevent tightness through your shoulders, back, and forearms," she says. 

The 18th hole

Between the hinges and squats required to pick up balls and an explosive rotational swing, golf is a deceivingly challenging sport. Whether you're a seasoned pro or a driving range rookie, incorporating strength training — particularly rotational and single-leg movements — into your routine will absolutely pay off on the course.