I have researched hours of exercise material and courses. Here are my favorite golf exercises to gain more speed and distance.
A good exercise routine has to focus on mobility, strength, and power. Work on all of these areas to increase your golf fitness and score lower!
Mobility
Poor mobility is the no. 1 reason golfers can’t make the swing they want! Here are 3 exercises that will help you get into that Rory-like backswing position you admire so desperately.
Exercise 1: Spinal Flexion & Extension
“If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.”
Joseph Pilates
A stiff spine is often the source of pain in your body. It negatively affects your hips and shoulder mobility as well.
How to do it
- Set-up in an all-fours position on the ground
- Shoulder over your hands, hip over your knees
- Flexion: Tuck your chin and bring your shoulders closer to your hips
- Extension: Extend your hip and point your chin to the sky
- Pause for a second at the end of every motion
Exercise 2: Pelvic Rotation
Have you noticed how the pros can separate their hips from their body at the start of the downswing? That separation stretches the torso muscle and loads with power! You also prevent lower back injuries by working on your pelvic mobility.
How to do it
- Grab your Driver (or any long stick)
- Place it one arm-length in front of you and rest your hands on top of it
- Slowly move one side of your hip forward and reverse the movement
Pro-Tip
Keep your upper body straight. Utilize your entire range of motion.
Exercise 3: Shoulder circles
For many golfers, shoulders are a common source of injury! They are under a lot of stress during the swing. Good shoulder mobility will translate into distance and power in your golf swing. And most importantly, swinging pain-free!
How to do it
- Set-up in a half-kneeling position with one foot in front
- Extend your arm in front of you, making sure to lock your elbow
- Make slow and controlled circles with your arm
- Repeat with the other arm
Pro-Tip
Use as much range of motion as possible but stop if it hurts!
Strength & Power
Lacking distance off the tee? Increased strength & power translate directly to clubhead speed!
If you follow the PGA tour, you can’t fail to notice how athletic most pros look. It’s no secret that spending time in the gym will help you with your golf game.
With age, you lose distance. Here are some exercises that help you contain that! The first one did wonders for my game!
Exercise 4: Jump squats
Ever heard of using the ground in your swing? Jump Squats are what it’s all about! Explosive leg-power is the staple of any long hitter!
How to do it
- Stand straight, arms next to your body
- In one motion; swing your arms, bend your knees and jump as high as you can
- Try to keep your legs straight while in the air
Pro tip
Swing your arms while jumping and connect multiple repetitions into one smooth motion.
Exercise 5: In-And-Out-Abs
You need a strong core to effectively transfer power from your lower body to your upper body. As in most sports, your core is always working in the golf swing.
How to do it
- In a V-like sitting position
- Extend your legs out and back in towards your chest
- Keep your hands beside your hips
Exercise 6: Push-Ups
The stable of exercises! Push-ups are a full-body exercise and increase your overall strength. It’s a great exercise if you don’t want to do a full workout or are short on time.
How to do it
- Make sure your shoulders are above your hands
- Keep your feet shoulder-width apart
- In a planking position, move your body in one piece
Pro-Tip:
Keep your core engaged at all times.
What to do next
Get in shape and start hitting these 300 yards drives! Or read about how far average amateur golfer actually hit it!
