Why It Matters
Golf may not seem like the most physically demanding sport. Still, elite players know that strength, mobility, and power can make all the difference in driving distance, consistency, and injury prevention. Developing core stability, rotational power, and lower-body strength can help you generate more force, maintain control, and improve your endurance throughout a round. Research indicates that resistance training improves golf performance by enhancing clubhead speed and swing mechanics [1].
Key Takeaways
- Rotational strength and power translate to better swing speed and control.
- Core stability improves consistency and prevents injuries.
- Lower-body strength and balance enhance weight transfer and control during the swing.
- Mobility work ensures a full, unrestricted range of motion.
5 Best Exercises for Golf Performance
1. Rotational Medicine Ball Throws
Why It Matters: This exercise builds explosive rotational power,which is crucial for generating clubhead speed and increasing driving distance. Studies show that rotational training improves swing efficiency and power output [2].
How to Do It:
- Stand in an athletic position with feet shoulder-width apart.
- Hold a 6-10 lb medicine ball at chest height.
- Rotate your torso and explosively throw the ball against a wall.
- Catch the ball and immediately reset for the next throw.
Reps: 3 sets of 8 reps per side.
2. Cable or Band Rotations (Pallof Press, Banded Woodchoppers)
Why It Matters: It helps develop core control and anti-rotational strength, which stabilizes your swing and prevents injuries. Core training has been shown to improve golf swing performance and reduce injury risk [3].
How to Do It:
- Attach a resistance band or cable at chest height.
- Stand perpendicular to the band, gripping the handle with both hands.
- Press the handle forward and resist any rotation.
- For woodchoppers, rotate from high to low in a controlled motion.
Reps: 3 sets of 10-12 reps per side.
3. Trap Bar Deadlifts (TBDL)
Why It Matters: Strengthening the posterior chain (glutes, hamstrings, and lower back) improves power, balance, and stability during the swing. A study found lower-body strength directly correlates with greater swing speed and accuracy [4].
How to Do It:
- Stand with feet hip-width apart, hands at the side on the handles.
- Hinge at the hips and keep your back straight while lowering yourself to the weight.
- Drive through your heels and have your hips and chest rise simultaneously.
Reps: 3-4 sets of 6-8 reps.
- Suggested Weight: 70-150% of body weight or one rep max (1RM), based on experience level.
4. Single-Leg Romanian Deadlifts (SL RDL)
Why It Matters: It improves balance, stability, and lower-body strength, which is essential for weight transfer during your swing. Research suggests that single-leg training enhances proprioception and swing efficiency [5].
How to Do It:
- Hold a 15-40 lb dumbbell or kettlebell in one hand.
- Hinge at the hips while keeping the opposite leg extended behind you.
- Lower the weight until you feel a stretch in your hamstring, then return to standing.
Reps: 3 sets of 8-10 reps per leg.
5. Thoracic Spine Mobility Drills (Open Books, T-Spine Rotations)
Why It Matters: Enhances shoulder and thoracic mobility, allowing for a greater backswing and follow-through. Improved thoracic mobility leads to greater range of motion in the golf swing.
How to Do It:
- In the half-kneeling (HK) position against a wall, knee bent at 90 degrees.
- Extend both arms in front of you.
- Rotate the top arm back as far as possible while keeping your lower body stable and the wall side shoulder pressed against the wall while rotating.
- Hold for a few seconds and return to the start.
Reps: 3 sets of 8-10 reps per side.
Example Golf Performance Workout
Warm-up:
- Dynamic stretches (hip circles, arm swings, cat-cows)
- Thoracic Spine Mobility Drills – 3x8 reps per side
Workout:
- Rotational Medicine Ball Throws – 3x8 per side (6-10 lb ball)
- Cable or Band Rotations – 3x10 per side (10-20 lbs resistance)
- Trap-Bar Deadlifts – 3x6 (70-150% body weight)
- Single-Leg Romanian Deadlifts – 3x8 per leg (15-40 lb dumbbell/kettlebell)
- Core Finisher: Pallof Press – 3x10-12 per side
Cool-down:
- Foam Rolling (quads, IT band, hamstrings, back, etc.)
- Deep breathing exercises (4 in, 4 hold, 8 out, etc.)
Conclusion
Integrating strength and mobility work is essential if you want to increase clubhead speed, improve swing control, and prevent injuries. These five exercises will help you build power, maintain balance, and stay injury-free on the course. Try adding them to your routine, and you’ll start noticing improvements in your swing mechanics and overall performance.
References
- Lephart, S. M., Smoliga, J. M., Myers, J. B., Sell, T. C., & Tsai, Y. S. (2007). An eight-week golf-specific exercise program improves physical characteristics, swing mechanics, and golf performance in recreational golfers. Journal of Strength and Conditioning Research, 21(3), 860-869. https://doi.org/10.1519/r-20606.1
- Doan, B. K., Newton, R. U., Kwon, Y. H., & Kraemer, W. J. (2006). Effects of ballistic training on golf driving performance. The Journal of Strength & Conditioning Research, 20(1), 62-68. https://doi.org/10.1519/r-17725.1
- Lehman, Gregory. (2006). Resistance training for performance and injury prevention in golf. The Journal of the Canadian Chiropractic Association. 50. 27-42. https://www.researchgate.net/publication/6287800_Resistance_training_for_performance_and_injury_prevention_in_golf
- Okuda, I., Gribble, P., & Armstrong, C. (2010). Trunk rotation and weight transfer patterns between skilled and low skilled golfers. Journal of Sports Science & Medicine, 9(1), 127-133. https://pmc.ncbi.nlm.nih.gov/articles/PMC3737954/
- Lindsay, David & Mantrop, Shannon & Vandervoort, Anthony. (2008). A Review of Biomechanical Differences between Golfers of Varied Skill Levels. International Journal of Sports Science & Coaching. 3. 187-197. 10.1260/174795408785024117
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