5 Golf Exercises to Add Mobility, Strength, and Power to Your Swing

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Last Updated on November 7, 2022 by admin

Golf is often viewed as a recreational sport. What most people fail to realize is that golf games in general- and particularly golf swings – need muscular strength and power. The perfect swing is the Holy Grail of golf. Golf is ballistic and involves sudden moments of exertion. Golf is also one-sided meaning golfers do most swings from one side of the body. This can often lead to muscle imbalances. The force on the lower and middle spine during a golf swing can place extreme demands on your body.

Just like any sport, a tailored training regimen that focuses on the muscles most used by the golfer is recommended. For a better range of motion, golf games require practicing stretches and exercises specific to golfing. The right exercises will improve your golf game and help avert injuries. Many casual golfers who have a few bad games or experience pain assume that something’s wrong with their swing. This may be a sign of inflexibility and weakness.

Ideally, I would always suggest golfers to first concentrate on their flexibility and core, then look at other areas like strength and power work. It’s mobility that allows the development of elastic energy between muscles, and that forms a base for efficient power production. There are several exercises that improve hip mobility, letting you clear your pelvis out of the way on the downswing fast enough so that your club and arms can swing through swiftly and hard; and core strength, letting you to quickly swing your club without losing your balance.

Best Golf Exercises for Your Swing

A powerful swing depends on the relationship of shoulder to hip rotation. Tight hips, stiff shoulders and a restricted spine hinder you from achieving the ideal swing. Improving your mobility helps you increase your ability to hit the ball further. It may be the single most important factor in making a prolific golfer.

An optimal golf workout should provide the following:

  • Reduce any chance of injury during practice and play.
  • Reduce any effects of exhaustion during and post-play.
  • Let you swing the golf club how you want.
  • Capitalize on club head velocity and distance.

This article will discuss golf exercises that will help you have a more consistent, effective and efficient golf swing. July is National Family Golf Month – so get out there and swing!

Twisting Table

Start on all fours. Position your right hand behind your head and breathe in, twisting from the spine so that your elbow points upwards. Breathe out and tuck your right elbow under your left shoulder. Hold for 5 breaths and repeat a few times. For an added challenge, breathe in and extend your right arm straight in the air. Breathe out and thread your right arm under your left shoulder. Hold for 5 breaths and repeat a few times. This move is important as it enhances mid spine extension and rotation. It also trains you to stretch your spine over a firm hip base and direct that mid spine action in the direction of the target. All these reasons are why Twisting Table is perfect for golf training.

Standing Wood Chop

Wood chops mimic the motion of a golfer’s swing. This particular exercise integrates the movement of your back, shoulders and hips while improving flexibility and increasing strength. Improving these aspects of your fitness will definitely increase how well you swing a golf club. For best results, perform it with a cable system, like a resistance band. Free weight can also help. To do this exercise, first, position the resistance band under your left foot. Bend your knees slowly while pulling the band overhead to your right. Perform 8-12 repetitions, and take 30-seconds rest between the sessions. Switch sides, and repeat 1-3 times.

Lateral Squat

This squat is intended to build both lower core strength and leg power while stretching essential leg muscles such as glutes, hip abductors, hamstrings, groin and strengthening the quads. Leg power is vital as it plays a significant role in providing strength for the golf swing. To perform this exercise, stand with both of your feet spread a little wider than the width of your shoulders. Keep your left leg straight as you bend your right knee to shift the hips to the right and down. Ensure that your feet are pointed forward and flat on the ground. Return to the starting position by pushing through the right hip. Move your hips leftwards and repeat the exercise.

Quad Rocking Exercise

It is normal to feel stress building up in your back region when taking swings. This exercise will help you relieve the stress and strengthen your lower back at the same time. Quad rocking exercises will also help your hip mobility. To perform this exercise, get down on your knees and hands, with your palms flat on the ground. Ensure that your hands are positioned under your shoulders and your bent knees are under your belly. Keep your back at its natural curve and shift back your hips while breathing normally. You’ll feel your pelvis rotating – that’s a good sign. Get back to your start position and repeat this exercise 10 times.

Supine Spinal Twists

This exercise is a great way to increase core strength while improving torso mobility. If done correctly, this simple and helpful exercise will also give your shoulders a good stretch. Start on your back with your feet in the air and bent in a 90-degree angle. Ensure your calves are parallel to the floor. Spread your arms out wide, with your palms facing down and twist your torso right to left. Gradually lower your legs to the right side of your body. Ensure your knees are together all through. Hover above the ground for some seconds, and get back to the center. Switch sides and repeat the exercise 1-3 times.


Golf is one of the most technical sports, and it necessitates a great deal of muscular balance. As you enter the second half of the year and take heed of the things you can do to perfect your golf swing, consider the above exercises. With practice comes strength, mobility, and flexibility, which all add to a better golf game. Practice these exercise 3-5 days a week.

Alternate between the degrees of difficulty as you become more familiar with the movements. Of course, all the exercises can be modified in different ways as well, so get creative. Before the end of the season, you will perfect your swing and be a better golfer!

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