Golf Fitness Matters!

The days of out-of-shape golfers are over. To play your best, you need to train like an athlete. Just look at the PGA Tour - the top golfers all follow golf-specific fitness routines designed to improve mobility, strength, and efficiency. Bryson DeChambeau is one of the most talked-about examples after dramatically increasing his swing speed, but many others have followed the same path. Scottie Scheffler has spoken numerous times about how his recent success comes from his ability to move his body properly and efficiently during the golf swing.

At J Golf Fitness, we focus on creating effective golf fitness programs for every golfer, regardless of goals, equipment access, or skill level. Get started with a: Custom Golf Workout Plan

Efficiency Before Speed

Before starting a golf speed training program, it’s essential to prepare your body to handle increased speed. This means having the mobility to get into key positions in the golf swing, along with the stability and strength needed to support those positions and reduce injury risk.

Many golfers want to jump straight into an intense speed-focused program. While increasing swing speed is valuable, an efficient and consistent swing is non-negotiable. Without proper movement quality, added speed often leads to breakdowns, inconsistency, or injury.

If mobility is a limiting factor in your swing, check out my Golf Mobility Challenge to build the foundation needed to train faster and safer.

Building a Foundation of Strength

Once you have your mobility dialed in, it’s time to build strength. While full-body strength is essential for golfers, this routine focuses on upper body training designed specifically for the golf swing.

These simple exercises help increase distance off the tee, improve posture, and build overall strength. Each movement targets rotational power, core stability, and upper body strength - key components for swinging faster, maintaining control, and reducing injury risk.

Five upper Body Golf Exercises

So, how do you increase your golf swing speed? Be sure to watch the videos to fully understand each exercise and follow the prescribed sets and reps for best results.

1. Side-Lying Band Rotations

This exercise improves shoulder mobility and rotational control, helping you maintain better positions during the swing.

Sets/Reps: 3 X 12 Each Side

Rest: 60 Seconds

Tip: Move slow and controlled, this exercise is to help you improve rotational mobility. 

2. Rotational Bench Press

The rotational bench press builds upper body strength while training your body to produce force through rotation, similar to the golf swing.

Sets/Reps: 3 sets of 6–10 reps per side

Rest: 60 Seconds

Tip: Use a moderate load and maintain control through the rotation.

 3. Rotational Medicine Ball Slams

This is your primary power movement. Medicine ball slams train explosive rotation and force production from the upper body.

Sets/Reps: 3–5 sets of 5–8 reps per side

Rest: 90 Seconds

Tip: Move explosively while maintaining good balance and control.

4. Face Pulls

Face pulls strengthen the rear delts and upper back, supporting shoulder health and swing consistency.

Sets/Reps: 2–3 sets of 12–15 reps

Rest: 60 Seconds

Tip: Focus on posture and controlled movement.

5. Bent-Over Rows

Rows strengthen the upper back and help improve posture

Sets/Reps: 3–4 sets of 8–12 reps

Rest: 60 Seconds

Tip: Focus on squeezing the shoulder blades and maintaining a strong hinge position.

How To Improve Golf Swing Speed Using This Workout

Perform this upper body workout 2–3 times per week, allowing at least one day of rest between sessions. Focus on quality movement, controlled reps, and proper positions rather than rushing through the exercises.

As the workout starts to feel easier, gradually increase the resistance by adding weight, using a thicker band, or increasing medicine ball load. Only progress when you can complete all sets and reps with good form and control.

Once you complete the workout, finish with light mobility or stretching for the shoulders, spine, and hips to help maintain range of motion and support recovery. Consistency over time is what leads to lasting improvements in swing speed, strength, and overall performance.

What's next?

For more golf-specific workouts, check out the J Golf Fitness App. Inside the app, you’ll find full routines focused on mobility, strength, and power. Each program is guided and easy to follow, making it simple to continue improving your swing and overall performance.

If you haven't yet, check out the Golf Speed Training For Beginners Step By Step Guide.