7 Strength Training Exercises That'll Improve Your Golf Game




Golf is a full-body sport that engages your glutes, core, hips, and arm muscles, says trainer Jesse Feder. Strength training off the green two to three times a week will help you build endurance and a more powerful swing. Here, pros share the most essential exercises for golf.

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Cable Twist

Feder says your core muscles play a key role in your swing.

- Set cable at mid-body, medium weight.

- Stand sideways to machine.

- With both arms out straight, twist torso to pull cable across your body.

- Slowly return to start.

- Do 10 reps per side, 3 sets.


Rotational Lunge

Trainer Jake Dickson also suggests core-focused rotational moves like this.

- With medicine ball at chest, step right foot forward.

- Bend left knee.

- Hold lunge, rotate torso to right.

- Return to center, step back.

- Alternate legs and twists, 20 reps.


Single-Leg Deadlift

This exercise targets your lower back, hamstrings, and glutes.

- Feet together, dumbbell in each hand.

- Let weights hang in front of thighs.

- Bow down, let one leg lift behind you.

- Lower DB to floor.

- Stand. Repeat 10 reps, 3x.


Lateral Jumps

Dickson says this move will build your glutes, which are crucial for a solid golf stance.

- Squat down.

- Engage lower body, hop to side, landing on outer leg.

- Maintain steady side-to-side motion as you alternate sides.

- Do 10-15 reps, 3x.


Side Step-Ups

Since your hips also come into play, it’ll help to do moves that target that area.

- Stand sideways next to 12” platform.

- Step up so all your weight is on one leg.

- Step down to starting position.

- Repeat 15 times on each leg.

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Kneeling Slams

Life Time trainer Caleb Herman says these build upper body power, flexibility, and endurance.

- Kneel in front of a medium medicine ball.

- Pick ball up overhead.

- Slam down hard.

- Do 10 reps to front, 5x.

- 1-minute rest.

- Slam 10x to right.

- Slam 10x to left.


Triceps Dips

Hit your tricep muscles with this move so you have more control over your club.

- Sit in a chair.

- Grip the seat of the chair with both hands.

- Lower your bum down to just above the floor.

- Engage triceps to lift and lower.

- Aim for 15 reps, 3 sets.