10 Best Exercises for Golfers

Last Updated on May 1, 2024 by Daniel

Before spending more money hiring or consulting a swing coach, first, observe your physical fitness and do some exercises. The best exercises for golfers can do a lot of magic in improving your swing and mood of the play.

Armature golfers who experience pain, couple with few bad games usually believes there’s something wrong with there swing. Though the swing mechanics might be the cause, it is more likely due to lack of exercises on the path of the golfer.

Here are 10 best exercises for golfers that will help improve your flexibility, game and perfect your swing techniques.

Best Exercises For Golfers to Improve Your Swing

  • Lateral Pillar Bridge – Best Exercises For Golfers

golf exercise

Importance: This opens up the hips, preventing back pain, boost your strength throughout your pillar muscles.

Steps: Lie on one side with your body in a straight line and your elbow under your shoulder, feet stacked. Push your hip off the ground, creating a straight line from ankle to shoulder. Hold this position for three seconds. Do 10-15 reps on one side and then 10-15 on the opposite side. Don’t sag or bend, always keep your head in line with your spine.

  • Medicine Ball Parallel Throw

golf exercises

Importance: Medicine ball throws will improve your ability to store and release energy and improve your swing speed. Muscles worked during the activity incorporate the quads, calves, hamstrings, abs, lower back, chest, front deltoids, back deltoid, biceps, and triceps.

Steps: Stand facing a solid wall about 4 feet away. Hold a medicine ball at waist level. Rotate your trunk away from the wall. Then, in one motion, initiate the throw by thrusting your hips toward the wall, followed by your trunk, arms, and the ball. After the ball bounces off the wall, catch it with one hand under the ball, the other hand behind it, and arms slightly bent. Repeat for 15 reps, then change sides.

  • Medicine Ball Perpendicular Throw

golf exercises

Importance: This will build up your core power, which will help your swing speed and muscle balance. Muscles worked during the exercise include the quads, glutes, calves, hamstrings, abs, lower back, chest, front deltoids, back deltoid, biceps, and triceps.

Steps: Perform this like the medicine ball parallel throw, except start with your hips perpendicular to the wall. Rotate your torso 90 degrees away from the wall, and then rotate 180 degrees and throw the ball at the wall, catching it on the rebound.

  • Physioball Pushup

golf exercises

Importance: Push-ups on a physioball challenge the scapular stabilizers, which are vitally important for shoulder and back movement.

Push-ups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders.

At the point when finished with appropriate structure, they can likewise fortify the lower back and center by drawing in the muscular strength. Push-ups are a quick and powerful exercise for structure quality.

Steps: Start in a push-up position, with your hands on a physioball and feet on the floor. Lower yourself so your chest scarcely contacts the ball. Control the ball as you push up, driving your chest as far away from the ball as could be allowed. Complete a lot of 20 push-ups.

  • Dumbbell Bench Press – One Arm

golf exercises

Importance: This movement not only builds strength but also shoulder stability. Muscles worked during these exercise includes pectoralis major, anterior and lateral deltoids, and triceps. This exercise allows for more horizontal abduction and the ability to bring your upper arms across your upper body.

Steps: Lie down on a bench, with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench. Hold a dumbbell in your right hand and hold on to the bench above your head with your left hand. Slowly lower the weight until your elbow is horizontally level with your shoulder. Return to the starting position. Complete 15 reps and change sides.

  • Glute Bridge

golf exercises

Importance: It might look awkward, but the glute bridge is perfect for activating those muscles you’ve been sitting on all day before hitting the links. The bridge is an effective glute-toning exercise that works your core, which includes your rectus abdominus, erector spine, hamstrings and adductors.

Steps: Lie face-up on the floor with knees bent 90 degrees and feet flat on the floor. Squeeze a rolled-up towel between your knees. Fire your glutes and bridge your hips toward the ceiling, so that only your shoulders and heels remain on the ground. Lower your hips to the ground and repeat for 15 reps.

  • Seated Rotations


Importance: These will improve your rotational mobility, good separation between the upper and lower body is important to help generate speed and maintain a stable posture during the golf swing, a key component of the golf swing. Muscles Worked during this exercise are the rectus abdominus or abs, transverse abdominus, and obliques.

Steps: Sit straddling a bench, or squeeze a pad or towel between your knees. Hold a club or rod behind your back with your arms, so it sits in the crook of your elbows. Set your palms flat on your stomach and maintain your posture. Without moving your hips, rotate your torso to the right and hold for two seconds. Return to the starting position, then continue to the left and hold for a few seconds. Switch sides, 15 to each side.

  • Standing Ys – Best Exercises For Golfers


Importance: Improves shoulder mobility and also counteracts the negative impact of sitting. Standing exercise is important for your mental, emotional and physical health.

Steps: Stand bent over at the waist with your back flat and chest up, as if you were about to do a deadlift. Hold a golf club with a supinated grip (palms facing up). Force your shoulder bones back and down and raise your arms over your head to frame a Y. Come back to the principal position. That is one rep. make around 15 reps.

  • Handworks


Importance: To prevent “golfer’s elbow” and reduce the risk of a shoulder injury. This exercise is important to keep your head neutral with your spine.

Steps: Start standing up, Bend forward at the waist and set your hands on the ground so you’re on all fours. Gradually walk your hands out into a push-up position. At that point, trying to keep your knees straight, walk your toes toward your hands.
Once you begin to feel a stretch, walk your hands back out and repeat for a total of 15 reps.

  • 90/90 Stretch -Best Exercises For Golfers

golf exercises

Importance: This move opens up your shoulders, helping to build flexibility and mobility. This exercise is important if you have back problems and most importantly it helps to balance the hips.

Your Hips: A Very Important Foundation. We all have them, they provide strength, stability, and support for our spine and organs.

Steps: Lie on one side with the bottom leg straight and the top leg bent with the inside of the knee on the ground. Turn your trunk back attempting to put the upper shoulder blade on the floor. Hold for a few seconds, return to the first position and repeat for 15 reps. Change sides.

You might need these items below for an effective exercise.


#1 Medicine Ball Medicine Ball Parallel Throw Exercise
#2 Physioball Physioball Exercise
#3 Dumbbell Dumbbell Bench Press Exercise
#4 rolled up towel Glute Bridge Exercise
#5 Golf Club Standing Ys Exercise
The Glutes are the Most Important Muscle in Golf. The glutes are the biggest and most dominant muscles in the human body. They are viewed as a major aspect of “the center,” and one of their primary capacities is to enable us to settle and secure our spine during day by day life developments, for example, the golf swing.
The bones around there that are most significant incorporate the humerus, the span, the ulna, and the scapula. The scapula is significant, stretching both in the backswing (left side) and the finish (right side). The bones of the arm are what guide the club, so it is important to know about their movement.

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