The Best Exercise for Golfers

Rory McIlroy holds the lead for average driving distance in 2023—with a whopping 326.6 yards.

McIlroy prioritizes his workouts and exercises to improve his golf game. It gives him the edge to be able to compete with an athletic field of golfers, such as Brooks Koepka, Dustin Johnson, Jon Rahm, and the original "buff" golfer, Tiger Woods. They all make sure to put their time in at the gym!

It's not only for pros either. Whether you are a professional, intermediate, or beginner golfer, exercise for golfers will help you get in optimal shape, prevent injuries and increase your power, flexibility, and endurance on the course. The bottom line: a stronger body means a stronger round of golf.

Keep reading to find out all about the best exercise for golfers and how they can help your game.

Should I Exercise at Home or at the Gym?

The best golf exercises can be done either at home or at the gym. Some of the exercises require some equipment; some do not. Either way, incorporate a golf exercise routine into your golf practice, and you can show off your new strength on the course!

Note: Talk to your doctor before undertaking any type of new exercise routine. A fitness professional can also help you make sure you are using the right form and maximizing your workout potential.

Push-ups

Push-ups are one of the best exercises for overall strength. When performed correctly, push-ups can be one of the most effective golf exercises for your golf swing and for improving your game. Here's how to correctly do a push-up:

• Get down on all fours, placing your hands slightly wider than your shoulders
• Straighten out your arms and legs, squeeze your core, and go to the top of a plank position
• Lower your body in one motion until your hips and chest almost touch the floor
• Pause, lift yourself back up and repeat

There are different variations of push-ups that can increase or decrease the intensity.

Split Squats

In golf, the lower body needs to be strong and stable, making the split squat an ideal exercise for golfers. A split squat is better than a back squat when it comes to activating the gluteus medius, gluteus maximus, and hamstring muscles. Because it incorporates a narrow stance, the exercise helps you also work on balance and stability.

You can also hold weights in your hands to increase the intensity of this exercise. Here's how to do a basic split squat:

• Start in a split leg position, with one leg forward and one leg back, with hips facing straight ahead
• Flex your knees and lower your hips until your back knee is just above the floor
• Stand back up and return to starting position
• Repeat this movement for 10-15 reps, then switch legs

Single-Leg Deadlifts

The single-leg deadlift is one of the best golf training exercises because it strengthens your core, legs, and back. Back injuries are very common among golfers, and exercises like this one may help you prevent them.

Here is how to perform a single-leg deadlift exercise:

• Begin standing with your feet hip-width apart and hold a kettlebell or two dumbbells down in front of you
• Lean forward in your hips, shifting your weight onto one leg while the other leg engages and starts to extend straight behind you
• Lift the extended leg and bend your body forward until your body forms a"T" shape (arms should stay hanging straight down)
• While keeping a slight bed in your standing leg, slowly bring your extended leg back to starting position
• Repeat with the other leg

Russian Twists

Doing Russian twists helps you to build core and shoulder strength. It's great for rotational movement, which is one of the most important motions in golf, especially when it comes to your golf swing. Here's how to do it:

• Sit with feet flat on the floor
• Tilt backwards and lift both of your feet off of the floor to a 45-degree angle
• Once in position, twist your body to the left and right, keeping your neck neutral and looking straight ahead
• To add more resistance, hold on to a medicine ball or dumbbell
• Continue twisting from side to side for one minute or build up to one minute

Dumbbell Exercises

Dumbbell exercises build your upper body arm strength, which is essential to your golf game. Using a dumbbell strengthens the arm muscles and stabilizes the muscles around your elbows. Golf elbow exercises can help prevent some of the more common golf injuries.

Dumbbell Biceps Arm Curl

Biceps curls work to build strength in the upper arm and elbow. Select a dumbbell weight that you can lift 10 times with good form. Increase the repetitions or dumbbell weight when you feel ready to do so.

• Stand tall, with feet hip-width apart, keeping abdominal muscles engaged
• Hold a dumbbell in each hand, with arms down at the sides of your body, palms facing forwards
• Keep upper arms and shoulders relaxed, bend at the elbow, and lift weights to that the dumbbells near your shoulders (keep your elbows tucked into your body)
• Lower the weights to starting position and perform three sets of ten reps

Dumbbell Bent-Over Row

This strength training exercise targets traps, biceps, and lats. It focuses on the upper back and the back of the shoulders, areas that are important to golfers! Here's how to do it:

• Take a standing position, legs shoulder width apart, with a dumbbell in each hand
• Hinge your body forward to a 45-degree angle
• Pull the dumbbells up towards the sides of your chest while keeping your wrists as steady as possible
• Lower the weights in a controlled way to the starting position and remain bent, aiming to do three sets of eight reps

Exercise for Golfers

Ready to get into optimal golfing form? Don't just hit balls at the driving range or on the course; try doing what the pros do—by incorporating exercise for golfers into your routine. Improve your game with added power and flexibility while preventing common golfing injuries.

At Falcon's Fire golf club, we encourage the love of the game by providing outstanding golf lessons, a state-of-the-art clubhouse and top-notch facilities, and an exquisite course for your enjoyment. Golf is our passion—let us show you! Book a tee time today at one of the finest public golf courses in Orlando.