The Finest Golf Exercise Program For Power & Energy Positive aspects

The sport of golf right now is totally completely different from the sport your grandfather performed, particularly on the skilled degree. With unimaginable advances in know-how and tools mixed with a brand new appreciation for golf health, gamers are hitting the ball additional than ever imagined.

However, there are a number of frequent misconceptions about golf health that harm gamers, comparable to lifting heavy weights will harm their golf swing by limiting motion or the idea of static stretching earlier than a spherical of golf.

Tiger Woods perpetually modified the sport of golf in quite a few methods, together with utilizing power coaching to remodel his physique and add energy. The idea of weight coaching additional consumed the golf world when Bryson DeChambeu added over 50 lbs to his body in 2019.

His newfound power helped him lead the tour in distance and win the 2020 United States Open Championship, one in all golf’s 4 main tournaments. We’re about to share with you the perfect golf weight coaching program to assist take your sport to the subsequent degree. 

Desk of Contents:

  • Why Golfers Ought to Weight Elevate
  • Finest Lifting Methods For Golfers
  • Finest Power Program For Golfers
  • Finest Workouts For Golfers
  • Dynamic Heat-Up Stretches
  • Suggestions For Your Golf Weight Coaching Program
  • Further Advantages of Working Out For Golf
  • FAQs

exercise for golf swing

Why Golfers Ought to Elevate Weights

Golf was lengthy considered as a sport solely out-of-shape and older males performed and didn’t essentially require athleticism. The idea of weight coaching for golf was first conceptualized by Corridor of Famer Gary Participant, who addressed the subject in a 1961 concern of Golf Digest, a preferred journal. Gary acknowledged, “By taking a full windup and by utilizing the massive muscular tissues of your physique and legs, you add each rhythm of energy1.”

Issues modified in 1997 when Tiger Woods emerged, successful golf’s most prized event, The Masters, in record-setting style. Tiger Woods received by a file 12 pictures and set the file for youngest to win at age 21, amongst a number of different data. Tiger Woods dominated the sphere for the subsequent twenty years, largely partly to his construct, which extra resembled that of an NFL participant than a golfer.

Maybe probably the most spectacular file of all from the 1997 Masters was his weekly common driving distance of 323 yards, which was 23 yards additional than the closest participant at 300.3 (who was the one different participant with a median of 300 yards or above). These days, if you happen to skip weight coaching, you might be trailing the overwhelming majority of elite gamers who examine sports activities science and dedicate a number of hours a day to weight coaching, stretching, and bodily remedy.

Weight coaching, of each the posterior chain and higher physique, has a number of advantages that translate onto the golf course, together with growing velocity and distance, which is able to aid you hit the ball farther. The dramatic enhance in common driving distance has steadily elevated through the years, primarily because of the addition of power coaching, in addition to technological advances.

Please see the beneath chart that demonstrates how the common driving distance has steadily elevated2.

PGA Tour Common Driving Distance Chief By Yr: 





Rory McIlroy



Bryson DeChambeau



Robert Garrigus



John Daly



John Daly



Tom Purtzer


Excited about seeing how the perfect golfers work out? Try this video, which highlights the Rory McIlroy exercise routine.

How Ought to Golfers Elevate? Finest Methods

One of many prime golf misconceptions is lifting lighter weights for extra reps is the perfect technique. Some folks consider you need to skip weight coaching altogether, as constructing muscle will bulk the physique to some extent the place it impacts the golf swing, comparable to dropping flexibility. Constructing a strong base, together with the legs, core, and again, is important for growing power and energy in golf. One of the necessary ideas for golf energy coaching is to coach heavy and explosive. First, we should contemplate the fundamental scientific formulation for energy. 

Energy = Drive x Velocity

On this commonplace equation, the power pertains to your power. To extend power, you have to prepare heavy and explosive. Many individuals consider they need to carry out extra reps with lighter weight for golf, in an effort to construct muscular endurance and stop bulking; nonetheless, this concept is totally improper. In actuality, golfers ought to prepare with heavy weights for low repetitions to shift from sluggish muscle contractions to explosive, highly effective ones. Lifting heavy weights, aka power coaching, helps develop fast-twitch muscle fibers, or sort II muscular tissues, that are made for brief, highly effective bursts of power required to extend swing velocity.

Lifting lighter weights for a number of reps develops slow-twitch muscular tissues, or sort I muscular tissues, that are made for endurance actions like long-distance working. Regardless of what folks say, golf is just not an endurance sport; it is a sport of fast, highly effective bursts.

Whereas nearly all of a golf coaching program ought to give attention to quick twitch muscle (particularly within the low season), additionally it is necessary so as to add a medium rep-range to maximise your sport. Workouts that target fast power manufacturing are important for growing velocity. This consists of leaping, diagonal medication ball chops, medication ball throws, lifting lighter weights at quick speeds, and swinging a golf membership as laborious as attainable for reps. 

The most effective time to implement a golf energy program is the low season as a result of you may raise heavy with out worrying that soreness will have an effect on your swing. You’ll be able to dramatically enhance velocity and energy in the course of the low season or pre-season in only a few weeks.

One examine demonstrated how power coaching can considerably enhance the golf sport and add distance in a brief interval. Researchers had fifteen coaching male golfers with a median age of 48 and a median of 8 handicap carry out power coaching and stretching workouts three to 4 occasions every week.

After solely eight weeks in the course of the offseason, the lads elevated their common carry distance from 210 yards to 230 yards. They concluded {that a} golf weight coaching program led to important enhancements in power, flexibility, and steadiness. These positive aspects led to elevated upper-torso axial rotational velocity, which interprets into elevated membership head velocity, ball velocity, and total distance3.

You’d be shocked how simply eight weeks of coaching within the low season or pre-season can revolutionize your sport. 

exercises for golf swing

The Finest Golf Exercise Program

An necessary factor to contemplate when coaching for golf is the idea of low season coaching applications in comparison with mid-season coaching. There are three principal areas that golfers ought to give attention to within the gymnasium to enhance their scores:

  1. Enhance golf-specific mobility (posterior chain)
  2. Enhance maximal power (low reps, heavy weight)
  3. Enhance velocity/velocity (medium or mild weights moved quick)

Usually, the primary day of the break up ought to give attention to the decrease physique and core, whereas the second section of the break up two will characteristic higher physique workouts. Through the pre-season, I like to recommend performing this two-day break up twice every week for 4 exercises whole.

The in-season length of exercises will probably be much less intense, as you’ll spend extra time on the course than within the gymnasium. Through the season, you need to attempt to carry out this similar two-day break up plus a minimum of one extra day of decrease physique or core work. You may even mix a number of leg workouts, just like the leg press machine and deadlift, with a number of core strikes.

I extremely advocate studying extra about seasonal coaching in our article discussing Power Coaching Periodization.

Two-Day Break up Golf Exercise Train Program

Bear in mind, within the pre-season, carry out every session twice weekly, so that you’re weight coaching 4 occasions whole. Within the in-season, carry out every session as soon as weekly, together with an extra leg exercise or some core work.

Day 1: Decrease Physique/Core


Units x Reps

Further Directions


4 x 5 (heavy)

Guarantee correct type
Use dumbbells or barbell

Dumbbell Deadlifts

3 x 6

Preserve a slight bend within the knees
Push hips again for correct posture
Stand on a field or elevated floor for deeper stretch

Weighted Dumbbell Jumps

3 x 6-10

Use mild dumbbells (5-10 lbs)
5-10% of physique weight
Concentrate on explosive motion

Dumbbell Lunges

2 x 10-15

Any lunge variation is appropriate

Single-leg Hip Extension

2 x 10-15

Lie face-down on a bench, hips on the sting
Maintain the bench for help & raise 1 leg
Contract glutes & hamstrings

Medication Ball Rotational Throw

3 x 12

Get right into a golf stance
Rotate torso for energy
Throw the ball towards the wall

Swiss Ball Crunches

2 x 15

Carry out crunch on Swiss medication ball
Prompts core & stabilizer muscular tissues

Day 2: Higher Physique/Core


Units x Reps

Further Directions

Bench Press


Alternate between dumbbells & barbell each few weeks

Standing Dumbbell Navy Press


Stand straight up
Shoulder press above your head
Carry dumbbells collectively with out touching
Interact the core for steadiness

Lat Pull-down


Pull the load by contracting your again
Do not use physique momentum

Single Arm Dumbbell Rows


Use lighter weight moved shortly
Go heavy with decrease reps

Medication Ball Russian Twists


Transfer the ball from one aspect to the opposite

Resistance Band Reverse Crunch


Lie flat in your again
Connect ft to a resistance band
Hooked band on bench or wall
Elevate legs to 90-degree angle
Use legs & higher physique to carry out a crunch
Also can do with out added resistance

Resistance Band Wooden Chopper


Connect a resistance band or cable to a pole
Seize with each fingers
Lengthen arms out at shoulder peak
Twist round till the band touches your physique
Repeat for each side

12 Finest Workouts For Golf

These are a number of the finest total workouts for growing power and distance.

1) Squats:

golf workout programs

Squats are top-of-the-line workouts, no matter your aim or what sport you prepare for. Squats are a compound motion that works the muscular tissues which are important to the golf swing, together with the decrease physique, glutes, and core.

Attempt utilizing dumbbells for a variation, in addition to break up squats

2) Deadlifts:

free golf workout program

Moreover squats, deadlifts are top-of-the-line total workouts, no matter what you might be coaching for.

Like squats, deadlifts additionally work the legs, glutes, decrease again, core, and stabilizer muscular tissues. Nonetheless, additionally they train the forearms and enhance grip power. You may as well use dumbbells for this train. 

3) Single Arm Dumbbell Rows:

12-week golf workout program

Constructing a robust again is likely one of the most necessary areas of the physique to extend energy growth on the golf course.

Along with working the again, shoulders, and arms, single-arm dumbbell rows additionally require nice core power and stability. 

4) Lat Pulldowns:

golf workout program pdf

The identical idea as rows, lat pulldowns are top-of-the-line workouts for power coaching. Constructing a robust again is important for maximizing energy, in addition to constructing again muscular tissues.

And, if you do not have entry to a gymnasium, you may replicate the pulldown motion utilizing dumbbells. 

5) Medication Ball Twists:

A drugs ball is likely one of the most helpful tools for golf-specific coaching. Any twisting train that mimics the actions of the golf swing is helpful for including distance. A lighter ball that may be thrown shortly is good.

Try the YouTube demo on Medication Ball Twists.

6) Bench Press:

golf workout program free

The bench press is one other basic compound motion that helps construct muscle and enhance power. It helps construct a robust chest, arms, shoulders, and core, all necessary to the golf swing.

They’ll additionally assist stop damage. Alternate utilizing barbells and dumbbells each few weeks. 

7) Push Ups:

12 week strength training program golf workout routine pdf

Push-ups are a superb train to assist enhance the golf swing. They work the chest, arms, shoulders, and core. 

And there may be an limitless assortment of Push Up Variations which you can carry out!

8) Cable Machine Indirect Twists:

at home golf workout program

In case you consider the golf swing, it’s a rotational motion throughout the core. Indirect muscular tissues are extraordinarily necessary to rotate by way of the swing with extra velocity and energy.

Indirect twists and different indirect workouts are excellent for strengthening the core. 

9) Standing Dumbbell Press:

best golf workout programs

The standing shoulder press is one other compound train that ought to ideally be carried out in the course of the low season. Along with the shoulders and higher again, the standing side prompts the core and stabilizer muscular tissues, important within the golf swing. 

10) Kettlebell Swings:

home golf workout program

Kettlebells are one other wonderful piece of gymnasium tools, like the medication ball, that needs to be used for golf coaching. Kettlebell swings activate the hip abductors, legs, glutes, higher arms, shoulders, again, and core, making them a near-perfect train for golf. 

For extra data, take a look at our article: What Muscular tissues Do Kettlebell Swings Work?

11) Hip Thrusts:

complete golf workout program

The hips are some of the necessary muscular tissues for the golf swing that folks typically neglect. Hip thrusts assist construct power within the hips, hamstrings, glutes, and core, all important to the golf swing. 

12) Core/Stomach Workouts:

golf fitness workout program

Any workouts that work the core, particularly ones that contain a twisting movement like that of the golf swing, can assist you acquire distance. Russian twists, planks, and medication ball throws are a number of the finest core workouts for golf. 

Dynamic Heat Up Stretches For Golfers

One of the necessary issues to do to maximise energy in golf moreover understanding is a correct warm-up routine. In case you watch 20 golfers heat up earlier than a spherical, you’ll discover that the majority golfers do static stretching, or stretches with out motion. You’d be higher off not doing something, moderately than static stretching. Static stretching relaxes the physique; we wish to put together the physique to maximise energy, starting with the primary gap. This implies dynamic stretching is important.

Whether or not you might have 5 minutes to heat up or an hour, research have proven that you need to all the time finish with three max-effort jumps. This idea known as post-activation potentiation (PAP), which is the phenomenon the place the power exerted by a muscle is elevated as a consequence of its earlier contraction.

One examine confirmed that performing three max-effort vertical jumps one minute earlier than your first shot led to a rise in membership head velocity by 2.25 MPH, or roughly 5%4. For each one MPH enhance in membership head velocity, you add roughly 2.3 yards with the motive force. Conversely, static stretching decreases energy by roughly 3-5%5.

Meaning you may enhance your first drive by a web of almost 10% by switching from static stretching to an lively warm-up with three max-effort jumps. So, if you happen to usually hit the ball 220 yards with static stretching, you may bump that by over 20 yards with a correct warm-up routine. Dynamic stretching needs to be utilized at each the golf course and within the gymnasium. 

For an important dynamic warm-up, take a look at the video beneath. Finish this program with the three-max effort jumps I simply mentioned.

Suggestions For Your Weight Coaching Program

The following pointers will aid you elevate your golf sport.

1) Concentrate on Vertical Drive:

Enhancing vertical power is likely one of the most necessary areas to give attention to to generate energy within the golf swing. Vertical power is the upward power exerted into the bottom in the course of the golf swing.

Growing your vertical power can assist enhance velocity since you leverage the bottom to create extra energy. Among the finest workouts to enhance vertical power embrace squats, break up squats, lunges, vertical medication ball throws, lure bar deadlifts, kettlebell swings, and leaping workouts. 

We’ve got many articles discussing these workouts intimately. Examine the desk beneath for extra data!

2) Prioritize Compound Lifts:

Simply as you’d with regular resistance coaching, compound workouts comparable to squats, deadlifts, or bench press needs to be carried out first within the exercise. This ensures you might have the power to carry out the heavy compound lifts with most depth.

Core and remoted actions, comparable to single-leg workouts, needs to be carried out on the finish of the exercise. 

3) Use Dumbbells:

One other important a part of maximizing your golf sport within the gymnasium is to give attention to workouts with dumbbells moderately than a barbell or machines.

Utilizing dumbbells for workouts requires higher core power and prompts stabilizer muscular tissues to keep up steadiness in comparison with coaching with a machine or barbell. Dumbbells additionally enable for a higher vary of movement, which can assist mimic golf-related actions. 

The most effective half? Using dumbbells makes it straightforward to work out at residence! Choose up one in all these Finest Dumbbells and also you’re all set!

4) Construct Again Muscular tissues:

A fourth key to constructing power for golf is enhancing your T-spine rotation, which refers back to the rotation of the thoracic backbone (higher again) on a vertical aircraft. Maximizing your T backbone rotation is important to generate energy and torque within the golf swing.

Constructing muscle within the again, particularly the lats and rhomboids, in addition to the core, is one of the simplest ways to enhance your rotation and enhance energy. 

5) Use the Proper Tools:

Golf coaching is exclusive and appears very completely different from a daily muscle-building routine. Using distinctive items of gymnasium tools could be very useful for the golf course. Among the finest items of gymnasium tools to make use of in your golf weight coaching program embrace:

  • Kettlebells
  • Resistance bands
  • Cable machine
  • Dumbbells
  • Medication ball

back exercises for golf

Further Advantages

Individuals who don’t prefer to raise weights will search for any excuse to keep away from the gymnasium. What if a golfer acknowledged that they don’t want weight coaching as a result of they don’t have to, or aren’t seeking to, add distance? Moreover including velocity and distance off the tee, there are a number of different advantages of power coaching for the sport of golf.

A few of these different advantages embrace:

  • A stronger grip can assist give golfers extra management when hitting out of thick tough or a nasty lie.
  • Generate extra velocity to hit more durable, low punch pictures, or excessive over timber.
  • Stronger athletes can generate extra energy and velocity than weaker athletes.
  • A stronger decrease physique creates a extra strong base to rotate successfully.
  • Improved core power can assist preserve steadiness for pictures with an ungainly lie or stance.
  • Constructing muscular power can assist stop joint ache and different accidents frequent in golf.
  • Train and power coaching helps enhance your total well being, together with cardiovascular well being and enhancing bone mineral density.
  • Train and power coaching helps enhance psychological well being and readability.


On this part, we’ll reply a number of the mostly requested questions associated to golf exercises. 

Is it true that golfers ought to keep away from heavy lifting to forestall bulking and decreased flexibility? 

No, that is false. Research have proven {that a} golf weight coaching program can result in important enhancements in power, flexibility, velocity, distance, and steadiness.

Moreover lack of power, what are different explanation why I misplaced shot distance with my golf ball?

Moreover lack of power, different causes for a brief backswing/poor distance embrace restricted hip rotation, restricted shoulder rotation, restricted thoracic backbone mobility, and poor steadiness/power to place weight onto your lead leg. 

What’s the finest train for golf to achieve distance on my drive? 

Squats and variations of squats, like single-legged dumbbell squats, are the perfect workouts for golf. Squats are a compound motion that closely works the decrease physique, glutes, decrease again, core, and stabilizer muscular tissues, all of that are important for energy within the golf swing. Remember to preserve good type to keep away from damage.

What’s the finest warm-up routine to arrange the physique for golf?

A dynamic warm-up routine that features lengthening workouts, lively mobility stretches, and ending with three max-effort vertical jumps will assist maximize your energy on the primary tee in solely 5 to 10 minutes. 

What’s the preferrred set and rep vary in a golf weight coaching program?

Golfers ought to carry out workouts with excessive depth and heavy weight within the low rep vary, ideally 3-6 reps for every train. Low reps with heavy weight assist develop the fast-twitch muscle fibers, that are used for fast, explosive actions like golf. 

best exercises for golf swing

Golf Exercise Packages & Workouts: Ultimate Suggestions & Takeaways

Tiger Woods modified the sport of golf in numerous methods, however maybe his largest affect was his use of power coaching to extend his shot distance. These days, an estimated 95% or extra {of professional} gamers on the PGA Tour have some sort of coaching program centered on purposeful power that interprets to their golf sport.

Sadly, most novice golfers have a totally backward method in relation to a golf weight coaching program and warming up correctly. To summarize tips on how to have probably the most environment friendly exercises to enhance your golf sport shortly, you need to give attention to heavy weights and low reps to extend energy, carry out golf-specific mobility workouts, and use mild weights lifted shortly to extend velocity.

Remember to make the most of completely different items of gymnasium tools, comparable to resistance bands and kettlebells, to maximise your positive aspects. One other main issue for maximizing your distance in golf is to heat up correctly. Static stretching has been confirmed to lower energy, whereas dynamic stretching and three max-effort jumps can drastically enhance energy.

In case you are utterly new to the gymnasium, we advocate utilizing a private coach, a minimum of at first, to point out you tips on how to safely carry out the workouts. 

Power coaching is essential to a golfer’s success. For extra nice exercises that may enhance your golf sport, take a look at these 5 Finest Power Packages, or SET FOR SET’s power coaching program, designed to maximise your positive aspects.


Put together to maximise your power with our unique 13-week power coaching program. 3, 4, and 5 day per week programming choices.


  1. “Gary Participant Mentioned This Golf Swing “Enchancment” Gained Him 30 Yards.”,
  2. “Golf Stat and Data | PGA TOUR.”,
  3. Lephart, Scott M., et al. “An Eight-Week Golf-Particular Train Program Improves Bodily Traits, Swing Mechanics, and Golf Efficiency in Leisure Golfers.” The Journal of Power and Conditioning Analysis, vol. 21, no. 3, 2007, p. 860,
  4. Learn, Paul J. et al. “The Results of Postactivation Potentiation on Golf Membership Head Velocity.” Journal of Power and Conditioning Analysis, vol. 27, no. 6, June 2013, pp. 1579–1582,, Accessed 16 Dec. 2019.
  5. Yamaguchi, Taichi, et al. “Acute Impact of Static Stretching on Energy Output throughout Concentric Dynamic Fixed Exterior Resistance Leg Extension.” The Journal of Power and Conditioning Analysis, vol. 20, no. 4, 2006, p. 804,

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