Golf Strength Training Workout

Golf players always try to improve their game by taking lessons, playing more golf, or buying new equipment. However, they often seem to neglect one other essential aspect of the game: their physical abilities.

Golf is a game that demands physical strength along with technique. If you lack in any aspect, your game will never improve.

Here, in the guide, you will learn 6 powerful strength training exercises that help boost your performance in no time.

Golf can also be a great way to lose weight which we cover in the linked article you can read next.

Resource: Step by Step Golf Practice Routines + Training System

Renegade Rows

Golf requires a solid core to generate force and stabilize your spine. Renegade rows strengthen your core, back, arms, shoulders, and chest all at the same time.

It is also known as plank row and is an excellent exercise for muscle growth.

How to do it:

  1. Get in a pushup position and hold a dumbbell in each hand.
  2. Straighten your legs and arms and brace your core.
  3. Your shoulders, hips, and feet should form a straight line.
  4. Bend the left arm and raise the dumbbell close to your ribs.
  5. Lower the dumbbell to the starting position and then do one rep on the left side.
  6. Repeat 5 times on each side of 2-3 sets.

You can make this exercise a little more challenging by doing pushups between rows. If it feels harder, bend your legs and rest on your knees.

High to Low Cable Woodchops

High to low cable woodchops is a spinal mobility exercise and increases rotational strength around your core muscles. You can also work on your non-dominant side to cover strength imbalances.

How to do it:

  1. Stand to the side of a high cable machine.
  2. Hold the handle with both of your hands, and then straighten your arms, but do not lock them.
  3. Bend your knees a little for stability and adopt a shoulder-width distance.
  4. Rotate your body’s upper part to 180 degrees, with your hands following a diagonal path.
  5. Rotate till you end up by your hips.
  6. Return to the upright position and repeat.

Kettlebell swings

The kettlebell swing is a crucial part of the great power exercises for golfers as it reinforces hip hinge. Hip hinging is essential to set up for a perfect golf swing. Kettlebell swings also improve cardiovascular fitness and burns fat.

How to do it:

  1. Stand upright with your feet shoulder-width apart and hold a kettlebell with your knees slightly bent.
  2. Pull your shoulders back and down and brace your core.
  3. Keep your arms straight and lean forward. Keep your back straight and lower the kettlebell between your knees.
  4. Swing the weight to your shoulder height by driving your hips forward. Make sure not to lean back.
  5. Lower the weight down to its initial position and repeat.

Replace the kettlebell with a dumbbell in case you don’t have it.

BOSU Ball Squats

A BOSU ball is smooth on one surface and curved on the other. It is a balance trainer, and you can do dozens of exercises on the BOSU ball. BOSU ball squats help to strengthen your legs and improve your balance at the same time.

How to do it:

  1. Place the ball on the ground with the flat side up.
  2. Stand straight on the surface and form a position for squat.
  3. Shift from right to left until you attain balance.
  4. Push your hips back, and squat down. Do not rotate your lower back.
  5. Maintain your balance and do not shift forward or back while doing a squat.
  6. Come back to your starting position and repeat.

Single Leg Romanian Deadlift

This exercise is also called golfer’s deadlift. It moves your posterior chain, strengthens your core, and increases balance. It creates a powerful extension pattern in your leading leg that benefits to increase golf swing speed.

How to do it:

  1. Stand upright with your palm facing down, arms by your sides, and feet together.
  2. Hold a dumbbell in your right hand and lean forward in front of your feet by keeping your back straight.
  3. Extend your other leg out to maintain balance.
  4. Stand back up and do it for 10-12 times of 2-3 sets.
  5. To make it difficult, hold a dumbbell in both hands.

Lunge with Rotation

Lunge with rotation targets glut max, quadriceps, glut med, external and internal oblique, and transverse abdominis. This exercise helps generate a powerful yet balanced trunk rotation during the transition from backswing to full swing.

How to do it:

  1. Bring your right foot in front and left-back to create a lunge position.
  2. Extend your arms in front and hold a resistance band.
  3. Keep both your hips and knees forward.
  4. Slowly take your belly down and maintain balance through your hips and trunk.
  5. While going down, rotate your arms to the right and keep them straight.
  6. Return to the center slowly.
  7. Do it 10-12 times on each side. Change your position when doing for the other side.

Resource: Get the All Access Pass. Learn about our training programs with step by step practice drills, weekly schedules and routines to follow so you can break 90, break 80 or scratch golf. Plus access our video lesson library in addition to following the practice plans.

Questions & Answers

  • How does a strength training workout help my game?

A proper strength training workout will allow better muscle growth and mobility, making your swing better.

  • How often should you exercise?

The ideal exercise routine is 3-4 times a week. Spending 30 to 60 minutes per workout is enough for improving strength.

  • Why do you need to warm up before playing a game?

Warming up before playing golf will eliminate the major risk of injuries. The explosive movement of your neck, shoulders, arms, and back is prominent to injury, and preventing it is essential. Warming up for 5-7 minutes will significantly improve your game.

  • What are the specific body areas you should focus on?

Golf is a full-body activity, and an effective strength training workout program must involve all of your major muscles. The most important muscles are:

  • Arms and forearms
  • Deltoids
  • Pectoralis major and latissimus dorsi
  • Core
  • Hamstrings, adductors, quadriceps, abductors, and glutes

In short, a golf player needs to be overall strong, as there is no specific muscle group that will make you a great golfer. All your muscles help to produce a powerful, balanced, and accurate swing.

Golf Practice Plans to Follow

Thanks for reading today’s article!

Nick Foy – Golf Instructor

nick foy golf academy
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