Unlock Your Power: Core Strength for a More Explosive Golf Swing

A fast and efficient golf swing is built on more than just technique — it requires strength, stability, and the ability to rotate with control. While mobility allows you to get into the right positions, core strength is what helps efficiently generate power that you can control. 

If your body can’t control rotation under load, you may leak power, lose consistency, and place excess stress on your lower back and shoulders. That’s why developing core strength through the right exercises is essential for golfers who want more distance and better ball striking.

Below are four of my go-to core strengthening exercises that build power while reinforcing movement patterns that directly carry over to your golf swing.

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4 Key Exercises to Build Serious Core Strength

These movements focus on strengthening the muscles responsible for producing and controlling rotation, helping you create a faster, more stable, and more efficient swing.

1. Rotational Bench Press

This exercise trains upper body strength while integrating rotational control, mimicking the way your torso works during the golf swing.

How to do it:

• Lie on a bench holding a dumbbell in one hand.

• Keep your feet planted and core braced.

• As you press the weight up, slightly rotate your torso toward the pressing arm.

• Lower the weight back down under control and repeat.

Pro tip: Move slowly and stay controlled — this is about strength through rotation, not speed.

2. Squat Rotations

This movement combines lower body strength with rotational control, helping you stay stable while generating power from the ground up.

How to do it:

• Hold a light dumbbell or kettlebell at your chest.

• Perform a wall squat while maintaining good posture.

• rotate your torso to one side. 

• Return to center and repeat, alternating sides.

Pro tip: Keep your core tight throughout the movement to prevent unnecessary stress on your lower back.

3. Medicine Ball Slams

This explosive drill develops full-body power and core engagement, translating to stronger, more dynamic swings.

How to do it:

• Stand tall holding a medicine ball overhead (Use a light weight 4-12 pounds)

• Engage your core and slam the ball forcefully into the ground in front of you.

• Catch or pick up the ball and repeat.

Pro tip: Use your entire body — not just your arms — to generate full body power.

4. Train Disassociation with Windshield Wipers

This exercise teaches your upper and lower body to move independently, a crucial skill for generating separation between your hips and shoulders during the golf swing.

How to do it:

• Lie on your back with your arms extended out to the sides for stability.

• Lift your legs so your hips and knees are bent at 90 degrees.

• Keeping your shoulders flat on the ground, slowly rotate your legs side to side like windshield wipers.

• Control the movement through your core and avoid letting your upper body move.

Pro tip: Move slowly and focus on keeping your shoulders pinned to the floor while your lower body rotates.

Full Golf Core Strength Workout

Duration: 15–20 minutes
Goal: Increase rotational strength, power, and swing efficiency

Workout Layout:

• Rotational Bench Press
  3 sets of 8 reps per side

• Wall Squat Rotations
  3 sets of 10 reps per side

• Medicine Ball Slams
  3 sets of 8 reps

• Lying Windshield Wipers
  3 sets of 10 reps

Takeaway

Building core strength is one of the most effective ways to improve your golf swing. When your core is strong you will be able to control power through rotation and your swing becomes more explosive, stable, and repeatable.

These exercises don’t just help you hit the ball farther — they improve posture, reduce injury risk, and allow your body to handle the demands of the golf swing more efficiently.

Do this workout 2-3x per week and you will start to feel more connected, powerful, and athletic through every swing.

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While this workout is effective, a complete golf fitness program is the key to unlocking your full potential. My custom programs include personalized assessments, strategic programming, and ongoing coaching to help you move better, swing faster, and play pain-free.

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Written by Jacob Molnar

Jacob Molnar is a World Long Drive Professional and Golf Fitness Coach with a Master’s in Exercise Science. Through J Golf Fitness, he helps golfers improve mobility, increase distance, and play pain-free with training programs designed to fit their lifestyle and goals.