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Golf requires a surprising amount of strength, mobility, flexibility, and fitness. It has an interesting and diverse set of demands, different from almost any other sport—long periods of low-intensity activity mixed with bursts of explosiveness and power. One way to improve it all? Strength training for golf. Why and how do we do it? That’s what this article will teach you!

Golf Strength Training: Purpose & Objectives

“Isn’t it enough to just hit a few rounds?”

“Do a few sit ups every now and then?”

“Swing my club a little harder?”

Unfortunately, there’s a little more to it than that. Strength training for golf takes into account the unique challenges a golfer’s body faces with continuous play. Whether you’re hitting recreationally or professionally, a lot of the roadblocks remain the same—and that goes for both player goals and injuries.

The first purpose of strength training for golf (indeed, any sport) is the prevention of injury. 

If you are injured or in pain, you cannot play. This is what makes it our #1 goal.

That doesn’t mean we can’t accomplish other things at the same time; strength training for golf can take many forms to help address any number of things in our body and in our game.

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Benefits of Strength Training for Golfers

Let’s take a look at some of the most notable benefits you can reap by implementing golf strength training workouts into your schedule.

More Swing Power

Power cannot be generated without a strong base. Your core, back, legs, and shoulders all need to perform together, with a lot of force, and in an extremely short period of time. Strength training allows you to build up these muscles and teach them to work together as a unit.

Better Accuracy

Strength training doesn’t just make you strong, it makes you stable (the two terms are often interchanged, in fact). Having stability allows you to be more steady with your clubhead upon impact, whether you’re going for a long drive or a short chip. 

Long-Lasting Endurance

You might not think of golf as an endurance sport, but think about it…you’re easily out there for 4-6+ hours at a time. Walking a course and staying focused through 18 holes demands stamina, and a well-rounded golf strength training routine helps you develop it.

Injury Prevention

And finally, the aforementioned #1 goal of any strength training routine for golfers—preventing injury. By training your muscles in new ways, with different loads, and in the opposite direction of your golf swing, you mitigate the risk of developing costly muscle imbalances that are likely to hurt you long-term.

Strength Training Exercises for Golfers

Time for some examples. Below you’ll find a sample exercise for each area of the body and/or element of fitness that we’re trying to address. We include why it’s beneficial for the golfing athlete, and injuries that it and similar exercises will help to protect against in the future! 

All of these exercises are borrowed from our strength training here at Dynamic Golfers, if you like what you see, you’d absolutely LOVE our full desktop platform and mobile app. Sign up for a 7-day free trial by CLICKING HERE!

Core & Stability: Alternating Plank Rotation

Instructions

• Start in a push-up plank position with both arms straight (picture 1). From here, open up your chest to one side and extend the top arm (picture 2). Return to the plank position. Alternate to the other side. Repeat back and forth for 45 seconds.

Why It Helps Golfers

Exercises like the alternating plank rotation do multiple things at once for the golfing athlete. It trains your abdominal muscles to both stabilize and rotate simultaneously (something you do while swinging), and it also integrates all the muscles of the body, helping it to work as one functional unit. 

Training the core regularly has a hand in preventing almost every type of injury, especially big ones like lower back pain.

Hands, Forearms & Grip: Tennis Ball Squeeze

Instructions

• Grab a tennis ball in one hand and raise your arm up to shoulder height. Squeeze the ball as tight as you can, hold for 2-3 seconds, then release. Repeat this for 45 seconds. Switch hands and repeat.

Why It Helps Golfers

Training the hands and forearms often goes overlooked, but it’s actually extremely important for golfers. These structures need to be strong to both produce and absorb force on the downswing, and particularly if you hit a fat shot. Injuries in the wrist and hand are common in golfers, another reason to ensure they’re strong, resilient, and ready for chronic play.

Exercises like the tennis ball squeeze help protect against injuries like wrist pain and Golfer’s Elbow.

Single Leg Strength & Balance: Reverse Lunge to Leg Lift

Instructions

• From a standing position, step back with one leg into a reverse lunge (picture 2). When you press up from the lunge, lift your back leg straight up behind you by contracting your glutes (picture 3). Return to standing. Repeat the sequence for 45 seconds. Switch legs and repeat. Additional weight is optional.

Why It Helps Golfers

Working one side at a time is beneficial and necessary for the golfing athlete. We’re always swinging in the same direction, and this creates imbalances throughout the body. One of those is in the knees. The lead knee, for example, tends to get injured far more than the trailing knee. Training the legs one side at a time helps to even out any strength differences.

This exercise helps to protect you against things like knee ligament strain and hip pain. 

Rotator Cuff & Small Stabilizer Work: Side-Lying External Rotation

Instructions

• From a side lying position and with a light dumbbell in hand, bend your top arm to 90° with the hand facing downwards. Externally rotate your shoulder, lifting the dumbbell up to parallel with the ground or even slightly above (depending on your strength/mobility). Lower back to the starting position. Repeat for 45 seconds. Switch sides and repeat.

Why It Helps Golfers

Golf strength training gives you a chance to address all the little muscles, too. The shoulders are one of the most injured areas for golfers and people in general. Much of it has to do with weakness and imbalance. We do a lot of internal rotation in daily life but little external rotation. This exercise focuses on strengthening that, building the shoulder up to be more resilient.

The side-lying external rotation helps to prevent rotator cuff tears and shoulder pain, in general.

The World’s BEST Strength Training for Golfers

Struggling with your swing? Feeling aches and pain throughout the body? Are you constantly tired and getting injured? Do you suffer from any of the following?

• WEAK GLUTES
• UPPER AND LOWER BACK PAIN
• WEAK HAMSTRINGS
• TIGHT HIP FLEXORS
• TIGHT QUADS
• KNEE PAIN

You need Dynamic Golfers.

Dynamic Golfers is the #1 training app for golfers worldwide. 

If you want to…

• …increase your clubhead speed & be more powerful on course
• …feel stronger & more supported in your body
• …lose weight & get into the best shape of your life
• …be less susceptible to injury
• …be pain-free and enjoy playing golf again

Then our platform is for YOU.

How Does It Work?

We take the guesswork out of your training. Start by signing up for a 7-day free trial, and you’ll immediately be given access to all of the programming in our membership area.

• High quality follow-along videos.
• Daily stretching and mobility sessions.
• Comprehensive strength training routines.
• Injury prevention programs.
• On-the-course warm-ups and yoga.
• 15-30 minute routines.
• World class coaches and instruction.
• Designed specifically for golfers.

100% Satisfaction Guarantee

Even if you forget to cancel, or for some reason you don't enjoy the content, we'll refund your last month's payment right away. Just send us a quick email. We're here for the long term and will respect your choice! Have questions? Send us an email at [email protected].

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist