Looking to get into golf?
Discover the strength exercises for golf that experts recommend that will help you level up in no time.
Golf isnt just for business bros; its a sport that requires strength, mobility, and stability.
And all of those skills can be honed the proper strength exercises for golf.
trainer for Apple Fitness+
professional golfer and two-time NCAA Individual Champion
Sure, golflookspretty chill.
It also takes concentration, so you get to have a really fun challenge for your brain.
golf instructor
For golf its so cool because every single fitness thing is functional to golf, says golf instructorGavin Parker.
And at the end of the day, its all about practicing.
Just grab a mat and a light- to medium pair of dumbbells if you have them.
Rotational planks
Zhang loves this plank variation.
When I think about training for my golf game, the biggest thing first is injury prevention.
How to do it:Start by laying on your right side with your elbow under your shoulder.
Lift your hips off of the ground to get into a side plank position.
(For a modified version, place your bottom knee on the ground as a kickstand.)
Take your left arm and thread it under your body, twisting at the core.
golf instructor
Return to the starting position.
Perform for 10 reps and repeat on the left side.
Complete four sets of 10 on each side.
Single-leg Romanian deadlift
These exercises really focus on loading the hip.
Keeping your back straight, hinge forward from the hips while lifting your left leg off of the ground.
Trace the dumbbell down the right leg until you feel tension in the back of the right leg.
Return to the starting position.
Perform 10 reps, then repeat on the left leg.
Complete four sets of 10 reps on each side.
I always like to think about weight shift, adds Zhang.
Return to the starting position.
Return to the starting position.
In a marching pattern, repeat for 45 seconds.
Complete four sets of 45-second marches.
How to do it:Start in a plank position with your hands just outside of your shoulders.
Bend your elbows at a 45-degree angle, bringing your chest as close as you might to the ground.
Drive through the palms of your hands to bring yourself back to the starting position.
Complete four sets of 10 reps.
5.
Lunges
The lunge is another simple move that can build strength for your golf game.
Youre going to be able to work your range of motion, specifically your ankle joints.
A lot of golfers struggle with getting into a good posture because of poor ankle mobility, says Parker.
it’s possible for you to dodifferent variationsas well (reverse lunge, walking lunge, etc.).
How to do it:Start standing with your feet hip-width apart.
Step forward with your right foot until both knees are bent at a 90-degree angle.
Step your right foot back to the starting position.
Perform for 10 reps on the right then switch for 10 reps on the left side.
Youll want to do four sets of 10 reps on each side.
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