Golf is a Sport- Start Training Like it

Golfers of all ages need a mix of power and finesse, and a dedicated fitness regimen can help achieve this balance. Engaging in golf-specific exercises improves your swing, increases your driving distance, and reduces the risk of injury. 

Training for golf is nothing like training to be a bodybuilder. The golf swing is an explosive, athletic movement—so golfers should train like athletes. To increase swing speed, your workouts should focus on rotational power, mobility, and compound movements. Ditch the curls and start adding some of these easy golf exercises for home that are actually designed to improve your swing

Build Your Own Home Golf Gym

Before diving into specific exercises, it's crucial to set up a conducive workout environment at home. You don't need a full gym; a small area with some basic equipment can suffice. This setup allows you to work out at your convenience, eliminating the need for gym memberships and travel time. Here are some essentials for your at home gym.

• A yoga mat for floor exercises, providing comfort and support for various movements.
• Resistance bands for flexibility and strength training, offering versatile options for different exercises.
• Adjustable kettlebells/dumbbells allowing you to tailor the resistance to your fitness level.
• A stability ball for core exercises, which can also aid in improving balance and coordination.

With these tools, you're equipped to tackle a comprehensive golf workout at home. If you want more information about a golf specific home gym, check out this blog post. 

The Best Golf Exercises for Strength, Power and Mobility

You can increase swing speed at home—you just need the right exercises. The golf swing is a full-body movement, which means there are hundreds of ways to improve it through training—whether you're focusing on stability, power, strength, balance, or flexibility. In this post, we’re zeroing in on the most effective exercises for golfers, especially the ones you can do at home with minimal equipment to build real, on-course speed and performance.

Power- Band Rotations with Leg Drive

This is one of my all-time favorite golf power exercises for distance. You have probably done band rotations to build power—but we are taking it up a notch by making it explosive. By planting your lead leg into the ground and then driving it upward, you tap into ground reaction force, a key element of generating power in the golf swing. The most important part of this movement is sequencing: make sure to press into the ground with your lead leg before rotating your lower body.

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Lower Body Mobility- Couch Stretch with Club Raise

This is one of the best golf workouts you can do at home. The couch stretch is a pretty common exercise. However most golfers need to understand how to do it properly.

Setup: First Start in a half-kneeling position (one knee on the ground, the other foot forward). Place your back foot up on the wall or couch behind you, so your shin is vertical, and your knee is close to the wall.

Positioning: Sit tall through your torso, squeeze your glutes, and tuck your pelvis slightly under to feel a deep stretch in the hip flexor and quad of your back leg.

 

Add the Club Raise: While holding the stretch, raise a golf club overhead with both hands. Keep your arms straight and try to get your biceps in line with your ears. This adds a deep stretch through your core and shoulders.

Hold & Breathe: Stay tall, keep the glute of the back leg active, and hold for 60 seconds. Breathe deeply and avoid arching your lower back. The real key is holding this stretch for at least 60 seconds to actually see mobility improvements. 

Upper Body Mobility- Prone Shoulder Flossing

Shoulder mobility is essential for a golfer’s ability to maintain posture and generate more clubhead speed. However, most golfers do not train their shoulder mobility effectively—it is time to fix that. One of the best golf flexibility exercises is the Prone Shoulder Floss. Here is how to perform it:

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Set up: Get in a prone position with a golf club or pvc pipe over your head (the narrower you hold the club the more difficult this stretch will be). 

Positioning: Keeping your head against the ground raise the club over your head and behind your back.

Working Muscles: You should feel a stretch in your chest and shoulders.

 

Strength- Rotational Row

The dumbbell row is a staple in any good strength program. By adding rotation, we can take it up a notch. This variation trains your ability to pull while rotating through the torso, building strength and power that directly translates to your swing. It is a simple golf strength exercise with some amazing benefits. 

start: 

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Set up: Get in a split stance with one hand on a bench or chair.

Positioning: Keeping your back straight bring the dumbbell towards your body, while rotating your torso.

Tip: Make sure to keep your elbow tucked.

Golf Posture

Posture is the foundation of an efficient and powerful golf swing. Poor posture limits your rotation, throws off your balance, and increases your risk of injury. Improving it is not just about how you set up to the ball. It starts with how your body moves and maintaining a proper golf posture setup throughout your swing. Exercises like wall posture drills, bird dogs, and thoracic extensions can help you build strength, stability, and awareness in the muscles that support proper golf posture.

Want the full breakdown and routine? [Check out the full guide on golf posture →]

Conclusion

Adding these exercises to your routine can really transform your golf game. Whether you’re gearing up for a tournament or just want to get better for your weekend rounds, doing daily golf exercises at home builds a strong foundation for a more powerful and consistent swing. Stick with it, and you’ll start seeing improvements out on the course.

Are you looking for a custom golf fitness program?

At J Golf Fitness, I help golfers of all skill levels improve posture, mobility, and strength for better performance on the course. Through customized golf fitness programs, mobility work, and strength training tailored to your body and swing, you’ll unlock your full potential. All programs are built by me—Jacob Molnar, a Titleist-certified golf fitness instructor and World Long Drive competitor.