10 Golf Exercises That Will Boost Your Game Performance

When golf players intend to improve their game, they usually reach out for new equipment, more golf lessons or extended play.

Although these can definitely be the reasons why our game is not as successful, our performative skills actually depend more on our physical preparation, and this is the key factor that we neglect very often.

Expecting to perform a consistent swing or reach distance is nearly impossible if your body has limited functions and lacks golf exercises.

Besides new drivers, a lot of practice, and advanced golf classes...

There is something more crucial for improving the game, and that is our physical ability.

Physical ability

These may seem absurd, but the fact is that golf is a physically demanding discipline.

For example, to lower your handicap, it’s important to boost your swing speed, and without the right golf workouts, your body will not be able to do it.

Yes, your technique plays a leading role when it comes to game improvement, but without proper physical preparation, no positive results will be achieved.

When I say technique, I refer to the performative golf skills that you have or don’t have. And the other part that mustn’t be neglected is your physique which means the overall health of your body and your shape. If you’re lacking these, golf exercises can help you boost your game and achieve tremendous results.

It happens that two players with the same skills show different scores as a result of the physical strength and preparedness.

No matter if you are practicing golf swing drills for beginners or you play as a professional, it is extremely important to warm up and work on your flexibility and these golf exercises will certainly help you with that.

Also, if you implement golf workouts in your daily routine, you will not only improve your game but gain better health as well.

I want to share with you why is important to warm up before a game and what are the best golf exercises to practice in order to maintain a good shape and boost your performance.

Why Is Warming Up Important

Although golf may seem slow, it actually involves short and explosive movements that require a lot of strength and flexibility.

Anyways, for a lot of people warming up before a game seems like nonsense, and usually, those are the ones who end up injured. Just like before any other sport, before indoor golf practice or outdoor training or game, you need to warm up your body and prepare for the golf chipping drills.

Preventing back, arm, neck, and shoulder injuries is more than necessary, and one way to achieve it, is with golf exercises.

Even if you are against warming up before a game and you think nothing can happen to you, the fact that 5-minute golf workout can improve your distance for 45 yards will probably change your mind.

warming up

How Can Golf Workout Boost Your Game Performance?

There is no doubt that by working out your muscle flexibility improves significantly which will lead to more mobility and easy swings.

When your back and arms are stretched and your legs are flexible, there is no need to worry about your performance.

How Long and Often Should You Exercise?

If you are a competitive golfer, you should start exercising three to four times a week, for at least 30 minutes. The maximum time of exercising should be one hour.

For example, you can start exercising on Mondays, Wednesdays, and Fridays, rest on Tuesdays and Thursdays and hit the golf course on the weekends.

golf timeline

What Body Areas To Focus On?

As I said before, working out will help you prevent injuries and improve your swing, and for developing a better swing you need to learn about some common problems connected to swing.

Deformation of Posture

Most of the golfers alter their normal body posture when performing a swing as a result of low muscle flexibility and lack of strength. These issues cause players to change their posture, which to some may seem natural, but it actually comes from reduced physical preparedness.

Flat Shoulders 

The shoulders during golf are more exposed to horizontal movement than for example the spine, which means that if you don’t have strong back and shoulder muscles, you will probably suffer from flat shoulder plane. The muscle groups between the back and the shoulders can also be the culprit for this issue.

Early Extensions

Almost 65% of golfers suffer from this issue which means that the hip and the spine extend to soon during the swing. The main reason for this is underdeveloped muscle groups.

Premature Release

Incredible 55% of golf players have early release wrist grip at the moment of impact.

There is no need to worry about this issue, as it can be fixed with consistent arm exercises.

Throwing the Club Too Wide

This is a common mistake that many golfers do without a purpose, and it may only be a sign of a bad habit. However, out of the top motions that exceed the desired swing trajectory may also be a result of different physical issues that include:

  • Weak core and lack of stability
  • An interrupted balance between upper and lower body power
  • Deficient flexibility in spine and hip
  • Poor leg strength that can’t support the swing
  • Insufficient abdominal strength,
  • Lack of strength in wrists and arms
  • Bad body posture
  • So, whenever practicing golf chipping drills, have in mind that you need to exercise your arms, wrists, hip, back, legs and abdominal muscles if you want to avoid this mistake.

    Is It Necessary to Be in A Perfect Shape to Do Golf Exercises?

    Absolutely not. The point of your working out routine is actually that, to lead you to a perfect shape. So, no matter what your athletic level is, you can practice these exercise that will help you boost your physical strength, your health, and of course, your game performance.

    Before starting with your regime, I suggest you first test your physical preparedness and see what are the muscle groups that need most work.

    Although as a golfer you would need to go through the entire practice, there is always a possibility that one muscle group is weaker than the other.

    Of course, with time, you should extend your exercise session as much as your body needs it.

    Outdoor or Indoor Golf Practice?

    It depends on you. You can decide whether you prefer to exercise in or out. The point of this is to exercise, and where you are going to do it is your choice.

    Any Equipment? 

    The exercising routine that I am going to suggest to you requires some easy-to-get equipment like a medicine ball, a physio ball, and dumbbell. Basically, you can perform all the exercises at your home (if you have enough space, of course), or maybe visit a park and practice there.

    Another useful idea here would be to join a gym and do this routine with a trainer, but if you are not in the mood for that, you can just exercise on your own in some isolated place.

    If you’re not achieving any improvement after a week, please don’t panic.

    Your body needs time to adjust to the new regime, and it might take a while until you reach your optimum strength. Another important thing while working out is to be consistent and never give up. 

    Yes, I know that sometimes it’s hard to make yourself get out of the bed, but if boosting your game really matters to you, then you will exercise three times a week, and never miss a day from your schedule.

    Even if you are not competing, even if you are just beginning to like golf, it is very important to prepare your body before hitting the course.

    Why Is Cooling Down Important After Playing Golf? 

    As in any other sport, you also need to give your body time to cool down after playing golf. The reason for this is obvious, you need to relax your muscles, stretch, and bring your heartbeat and blood pressure to normal.

    Some of you may think that golf has no stressful impact on the body, but I’m going to tell you that is not true because of the explosive motions that you perform during the game. Your body needs to come back to normal and get the proper rest.

    If you start implementing this important routine into your life, then you will recover sooner than expected and be ready to play in no time.

    Besides the drivers, your body is also a part of your playing equipment, so you need to treat it with respect and take care of it just like you take care of your clubs.

    The more attention and effort you invest in your physical strength better results you’ll achieve on the golf course. 

    And believe me, I’m only saying this to you because I have experienced the mesmerizing change of performance, before and after implementing this exercising routine into my weekly schedule. Even if you are a beginner, you must think like a winner and follow the steps of the greatest.

    Now that you know why working out is important, it’s time to dive into these extraordinary exercises that will change your golfing experience forever. And not only that, you will look better, fitter, and healthier than ever.

    1. Seated Rotations

    For all of you who struggle with mobility when the swing time comes, this is one of the best exercises to do. You don’t need any equipment and you will be surprised by the results.

    Why It’s Important To Do It? 

    To boost your rotational flexibility which is essential for the golf swing.

    How To Do It?

    Sit on a bench and squeeze a towel or a pad between your legs. Get a club and hold it with the crook of your elbows behind your back, so your palms remain free. Then, place your palms on your stomach, and make sure that you maintain a straight position. Hold your hips still and make sure they don’t move while you rotate your torso to the right and hold it for two seconds. Go back to your primary position, and repeat the same thing to the left. Hold for two seconds and release. In the beginning, you can only repeat these left-right sessions ten times every time you work out. This exercise is useful for improving the flexibility of your back and preventing you from injuries during explosive movements.

    2. Standing Y

    Your shoulders play a vital role in the game, and especially at the time of the swing. If you want to boost your performance, then you need to make sure that your shoulders are flexible and the muscles around them tight.

    Why It’s Important To Do It? 

    To improve the mobility of your shoulders and prepare them for high-speed swing.

    How to Do It?

    Bent at the waist and make sure that your back is flat and your chest looking upwards (the same position of a deadlift). Get a golf club and hold it with your faced-up palms. Next, your shoulder blades need to be pulled back and down. Lift your arms above your head in a Y form, while holding the club with palms facing up. Hold for two seconds, and return to the first position. Repeat this exercise ten times, and feel how your shoulder muscles get stronger.

    3. Handwalk

    This exercise might seem like a kids’ game to some of you, but in reality, it shows incredible results when it comes to preventing shoulder injury and golfers elbow, common in players with weak arm muscles.

    Why It’s Important to Do It? 

    To prevent golfers elbow.

    How to Do It?

    From a standing position start bending forward until your hands touch the ground, keeping your legs straight as much as you can. When you touch the ground with all four, start walking forward with your hands until you get into a pushup pose. From there, keep your knees straight and move your feet towards your hands. When your toes and fingers meet and you feel stretched, start all over and walk your hands forward. Ten repetitions will be enough to help your entire body stretch, and especially your arms, back, and legs. During this exercise, you will feel how all your muscle groups get involved.

    4. Shoulder Stretch

    Why It’s Important to Do It?

    Open shoulders are important for every golfer, from the earliest stages of practice to professional level.

    How To Do It?

    Find a flat surface if outdoors, or use the floor in your living room and lie on the side. Keep your bottom leg straight while your upper leg is bend, touching the ground with the inside part of the knee. Twist your upper body in a straight position, and try to touch the ground with your both shoulder blades. While doing this, don’t lift up your bent knee. Hold for two seconds, and repeat the same exercise on the other side. Do 10 repetitions on each side.

    This exercise might seem difficult and painful at the beginning, but don’t give up, in the name of golf!

    5. Lateral Pillar Bridge

    Why It’s Important to Do It?

    This exercise will help you open your hips, and prevent injuries while playing golf. Also, you will be able to perform better swing and launch at any time after practicing lateral pillar bridge.

    How to Do It?

    Lie on the ground with your body on the side and your elbow under the shoulder. Keep your legs straight and lift your hip off the floor while you support yourself with the elbow.

    Make sure that your hip doesn’t bend or your head hangs down. Keep one line from tip to toe and hold in that position for three seconds.

    After that, put your hip down to the ground and change side. Repeat this exercise ten times, both sides. Lateral pillar bridge exercise will help you open your hips, but also straighten your entire body.

    6. Parallel Throw

    Why It’s Important to Do It?

    For this exercise, you will need a medicine ball that will help you boost your swing speed and store and release energy at the right time.

    How To Do It? 

    Face a solid wall with at three feet distance. Hold a medicine ball in the line with your waist. Twist your upper body off the wall, and then in only one movement rotate back fast towards the wall by throwing the ball. Once the ball bounces back, try to catch it with one hand behind it and the other under it, while your arms are slightly bent. Repeat this exercise ten times, and then do the same on the other side (by twisting the body on the opposite side).

    Note: Make sure that it’s not a glass wall.

    7. Perpendicular Throw

    Why It’s Important to Do It?

    If you want to improve your core strength and mobility, then this exercise will do a great job for you.

    How To Do It? 

    Perpendicular Throw is similar to the parallel throw with a difference that your starting position should be 90 degrees away from the wall.

    From there, twist for another 180 degrees and then throw the ball. Catch it on the rebound, and repeat this ten times, each side.

    The balance of your muscles and your core strength will be significantly boosted by this exercise.

    8. Pushups On a Physio Ball

    Why It’s Important to Do It?

    Physio Ball Pushups will help you strengthen your back and shoulder muscles which you depend on when playing golf and performing a swing.

    How To Do It?

    The starting point of this exercise is a pushup position, but instead of placing your hands on the ground, you should place them on the physio ball. From there, start lower yourself down until your chest almost touches the ball. Then, push your body back up while balancing your arms on the ball. Make ten physio ball pushups.

    9. Dumbbell – One Arm

    For this exercise, you will need a bench and a dumbbell. Select the weight that you think you can handle.

    Why It’s Important to Do It?

    To improve the stability of your shoulders and build up more straight.

    How To Do It?

    Lie down on the bench with your right shoulder and right glute on relying on the bench, and your left shoulder and left glute off of it. Then, hold a dumbbell in your left hand above your head, and use your right hand to hold on to the bench. Start lowering the dumbbell very slowly until your elbow reaches the same horizontal line with your shoulder. Then go back to the beginning position. Repeat this exercise ten times with both arms.

    10. Glute Bridges

    Why It’s Important to Do It?

    This one might seem like an outsider among the other exercise, but glute bridge is perfect for activating those muscles that get suppressed all day at work.

    How To Do It?

    Lie down on the floor, and bend your knees 90 degrees, making sure that your feet are parallel and stable on the floor. Roll a towel and place it between your knees. Then, lift your hips up and stay in that position for three seconds while only your head, shoulders, and feet are touching the ground. Go back down, and repeat ten times.

    Final Word

    Final golf

    These golf exercises are playing one of the leading roles in the story called golf. If you want to boost the performance of your game, then you need to dedicate the necessary time to prepare your body for the swing.

    Instead of suffering injuries and spending moths resting without being able to play, you can spend three hours a week practicing these exercises and improve your your game level in a short time.

    I hope that my tips were helpful and useful for you. I wish you a consistent, durable, and enjoyable golf workout!

    Do you want to improve your golf swing? Ben Hogan swing secret article will help you break 80 and improve your game.

    Let me introduce myself, my name is Jordan and I love everything about golf. This is why I've put together this blog. Here I'll be sharing with you some cool golf tips, golf courses, irons, driver revews that will help you become a better golfer.