Top 5 Golf Exercises for a Better Swing

Strength training is not just for bodybuilders or athletes in high-intensity sports. For golfers, it plays a critical role in improving swing mechanics, power and injury prevention. A well-rounded golf workout can improve your rotation by increasing flexibility in key areas, such as the hips, shoulders and spine. As well as strengthening the most active muscles used in the swing leading to consistent powerful golf shots.  

At J Golf Fitness, I use a variety of strength and mobility exercises to help golfers improve their swing and play their best golf for years to come. Here are some of my favorite exercises that you can start doing at the gym today. 

The Best Golf Exercises to Improve Your Swing

1. Rotational Medicine Ball Throws

Rotational movements are essential for a good golf swing. Medicine ball throws mimic the twisting motion you use when swinging a club, helping to build power in your core and increase swing speed. This exercise not only enhances rotational strength but also improves coordination and timing, which are critical for a smooth, fluid swing.

 

Starting Position:

 

Finishing Position: 

 

• How to do it: Stand with feet shoulder-width apart, hold a medicine ball at chest level. Twist your torso to one side, then explosively throw the ball to a partner or against a wall. Repeat on both sides. To maximize effectiveness, focus on maintaining a stable base with your lower body and ensure your movements are controlled and precise. This exercise is supposed to be done EXPLOSIVELY, the recommended weight is 4-10 pounds. 

Perform 3 sets of 6 reps on each side. Rest 2 minutes between each set. 

 

2. Planks with Rotation

This is one of my favorite golf exercises, Core strength is crucial for generating power in your swing. Planks with rotation target the obliques and help build a strong core. A strong core provides the necessary support for transferring energy from your lower body through your torso to your arms.

 

Starting Position:

Finishing Position:

 

• How to do it: Start in a plank position on your hands. Rotate your torso, reaching one arm towards the ceiling, then return to the plank. Alternate sides. By focusing on controlled movements and maintaining a stable base, you can enhance both your core strength and rotational capacity, leading to more powerful swings.

Perform 3 sets of 10 reps on each side. Rest 60 seconds between each set. 

3. Single Arm Cable Rows

Seated cable rows focus on the back muscles, which are essential for maintaining posture and stability during a swing. A strong back supports your spine and helps you maintain the correct alignment throughout your swing.

Starting Position: 

 

Finishing Position:

 

• How to do it: kneel at a cable row machine, grab the handle with one hand and pull it towards your chest, squeezing your shoulder blades together. Return to the start. By concentrating on squeezing your shoulder blades at the peak of the movement, you can enhance your posture and strengthen the muscles needed for a steady, controlled swing.

Perform 3 sets of 10 reps on each side. Rest 60 seconds between each set. 

 

4. Kneeling Cable Rotation

The kneeling cable rotation is one of the key golf core exercises, simulating the twisting motion of a golf swing. It strengthens your core and improves rotational coordination, both essential for a more powerful and efficient swing.

Starting Position

Finishing Position

 

• How to do it: Hold a cable with both hands. In a kneeling position rotate your torso, bringing the weight across your body. Repeat on both sides. To increase the challenge, slow down the movement and focus on maintaining tension in your core throughout the exercise.

Perform 3 sets of 10 reps on each side. Rest 60 seconds between each set. 

 

5. Hip Flexor Stretch

Flexible hips can lead to a more powerful swing. Stretching the hip flexors ensures you have the mobility needed for a full swing. This stretch helps alleviate tension in the hips, improving your ability to rotate and shift weight efficiently.

Starting Position:

Finishing Position:

• How to do it: Kneel on one knee with the other foot forward. Push your hips forward until you feel a stretch in the hip of the kneeling leg. Hold and switch sides. To deepen the stretch, keep your core engaged and lean your torso back.

Perform 3 sets of 60 seconds on each side. Rest 60 seconds between each set. 

 

Creating Your Golf Workout Plan

Designing a golf workout program tailored to your needs is key to getting the most out of your training. Aim to include a mix of strength, mobility, and core exercises throughout the week, while allowing time for rest and recovery. A typical week might look like this:

• Monday: Lower body and rotation  
• Tuesday: Mobility
• Wednesday: Upper Body
• Friday: Mobility
  
• Saturday: Full Body and Rotation
• Sunday: Mobility

By scheduling your workouts in this manner, you can ensure that each muscle group has adequate time to recover and strengthen. Additionally, consistency is key to seeing results, so aim to stick to your schedule as closely as possible.

Conclusion 

Incorporating these exercises for golf can significantly enhance your swing and overall performance on the course. By focusing on strength, flexibility, and balance, you'll be better equipped to tackle the challenges of the game and improve your scores. Remember, consistency is key, so stick with your golf workout plan and watch your game improve.

There’s no time to waste! Starting a dedicated golf exercise program today can make a noticeable difference in your performance on the course. Whether you’re a seasoned golfer or just getting started, a structured golf gym workout combined with other targeted exercises for golfers will help you build the strength, mobility, and core stability needed for a more powerful and efficient swing. With consistent effort and proper training, you’ll not only play with greater confidence and enjoyment but also reduce the risk of injury and work toward lowering your handicap.

At J Golf Fitness, I help golfers of all skill levels play stronger, move better, and stay injury-free. Through a custom golf exercise program designed for your needs, I provide golf speed training and mobility routines that improve your swing and overall performance. Every plan is created by Jacob Molnar, a Titleist-certified golf fitness instructor and World Long Drive Tour competitor.

Ready to improve your golf game—without spending a dime?

Ready to improve your golf game—without spending a dime? Now you can start building strength, mobility, and power specifically for golf with easy-to-follow exercises designed for all skill levels. To help you get started, I’ve put together a free golf strength training PDF that guides you through key movements to improve your swing, prevent injury, and play your best on the course. Download it today and take the first step toward a stronger, more confident game.

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