10 Best Golf Exercises to Get You Ready for a Long Day on the Course

Most people think that golfers don’t have to worry so much about injuries, but 62% of amateur golfers and 85% of pros have experienced everything from sore backs to wrist pain. Golf is a sport that requires the body to make a lot of repetitive movements, leading to muscle strain and soreness.

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Whether you’re just getting into the swing (literally) of the game or playing in tournaments, you can benefit from making certain exercises a regular habit.

These ten golf exercises will not only help turn your bogeys into birdies but prevent injuries, and prep you for a long day out on the course. They help build strength, flexibility, and balance and are some of the best exercises for your golf swing.


1. Plank


A strong core goes hand-in-hand with being a great golfer, as it’s the muscles found in this area that help power your swing. The plank targets your abs, back, and butt, which make up your core, and a bonus is that the move strengthens your shoulders and arms as well.

One tip to help prevent a neck injury, an ailment that affects golfers: look down at the floor while planking, not up. Keep your back straight without allowing your hips to dip and hold the position for as long as you can.


2. Lunge

The classic lunge tightens up the hamstrings and lower body muscles which are important for executing a good golf swing. Do 15 to 20 reps per leg to reap the benefits.


3. Dumbbell Shoulder Press

Shoulder Press

Working the shoulder muscles can help prevent rotator cuff tears, a common golf injury. Use dumbbells that you can comfortably lift up over your head for 15 to 20 repetitions.

Any kind of weight training for golfers is beneficial, especially any move that targets the back, shoulders, butt, and legs.


4. Elbow Conditioning

Golfer’s elbow is a common complaint among those that love the game. To keep it at bay, perform hand exercises by stretching your wrist back and forth. Then with a light weight (like the weight of a hammer), rotate your hand left to right. Then, with  thumbs pointing upward and palms in, use a light weight to deviate the hand up and down. holding light weights (or soup cans) extended in front of you with your palms facing up. Slowly bend your arms, bringing the weights towards your shoulders.

Two sets of 15 reps are recommended for these exercises. Over time, you can gradually increase the weight.


5. Standing Hip Extension


In this classic move, you stand behind a chair and raise one leg up behind you and back down. Besides isolating your buttocks, this exercise also helps open up the hips, which is important for maintaining a good swing.

Lift each leg for 10 to 20 reps. For added resistance, hold the leg up for a few seconds before bringing it back down.


6. Yoga


It’s not exactly your typical exercise, but the ancient practice of yoga is a golfer’s secret weapon as it increases flexibility, builds core strength, and improves concentration. Check out our beginner’s guide to yoga for golfers for basic poses that new yogis can try.


7. Glute Bridge


The butt lifting glute bridge will build more oomph into your swing. Lie on your back with your arms at your sides, bend your knees, and lift your buttocks towards the ceiling.


8. Side Lunge


This lower body exercise improves balance while also building strength throughout the legs including the inner thighs. Stand with your knees slightly bent, hands on hips, and head up and looking straight ahead while you take a step to the side with one leg. Bring it back and perform the move with the other leg.


9. Medicine Ball Rotational Throw


This maneuver mimics a golf swing as you rotate your torso in one direction before rotating it to the other and tossing the ball at the same time. You’ll want to perform this one near a wall to safely break the path of the ball.

10. Other Golf Exercises

Consider exercises that use resistance bands to work on your strength, balance, and flexibility. Pilates and barre classes can also supplement a golfer’s fitness regimen, as both offer moves that target the core and lower body muscles.


Don’t forget to apply heat after a hard workout. Applying heat carefully to muscles stimulates blood flow and eases tightness. Cover up with one of our signature jackets or pullovers on your way home from the gym or your class!

For more tips on how to improve your golf game, see all of our posts on the SwingDish blog.


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