10 Golf Swing Exercises for More Powerful and Accurate Shots


Golf is one of the most technical sports, and it requires a great deal of muscular balance. An athlete’s motor skills need to be right on point and move harmoniously to facilitate the most efficient swing. With many golfers, the most common physical limitations with regard to muscle balance are lack of internal hip rotation and lack of external shoulder rotation. The following corrective golf swing exercises will help golfers perfect their swing and ultimately improve their game.

RELATED: 4 Simple Golf Core Exercises to Increase Your Driving Distance

1. Pelvic Rotations

This exercise helps correct internal and external hip rotation, which is a problem for most golfers. It can also be used as a warm-up exercise to help increase a golfer’s balance.

How to Perform:

  • Stand on one leg holding a golf club or broom stick in front of you on the ground.
  • Once you are stable, rotate your pelvis as far as possible in both directions in a slow and controlled motion around the leg you are standing on.
  • Perform 20 to 30 rotations and repeat, standing on the other leg.

2. Windshield Wipers

Windshield Wipers also help correct limited internal hip rotation, which helps drive the forward portion of your swing.

How to Perform:

  • Begin by lying on your back with your hips and knees bent at 90 degrees.
  • With your legs up, place both of your clenched fists between your knees.
  • Separate your feet as far as possible without allowing your knees or hands to lose contact with each other.
  • Perform 3 sets of 15 repetitions.

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3. Shoulder Wall Slides

This exercise helps correct upper-back and shoulder mobility restrictions, very important in allowing golfers to perform a fluid and effortless swing.

How to Perform:

  • Stand with your feet about 6 to 12 inches away from a wall with your back to the wall.
  • Put your head, shoulders and butt against the wall without arching your back.
  • Put your forearms and elbows against the wall (or rotate them toward the wall as far as possible).
  • Slide your arms up and down the wall in a slow and controlled motion.
  • On the downward movement, pinch your shoulder blades together trying to get as much range as possible in both directions.
  • Perform 3 sets of 15 repetitions.

4. Anti-Rotation Band/Tube Walk

This one is excellent for stabilizing the core, which is critical for golfers considering the amount of trunk rotation they perform during their swing.

How to Perform:

  • Hold the handle of an anchored piece of tubing with your “wall side” hand on top.
  • Hold straightened arms out in front of your body at chest height.
  • Keeping your torso and arms from moving, begin to walk out away from the wall, one foot at a time.
  • Continue out until the tension of the band can no longer be maintained, then walk in toward the wall, maintaining the same posture.
  • Repeat on both sides.

5. Stability Ball Jackknife

Another great exercise for strengthening the core, hip flexors, shoulders and back.

How to Perform:

  • In the push-up position, put a stability ball under your feet and ankles with your feet slightly apart.
  • Maintaining a stable core, pull your knees in toward your chest in a slow and controlled motion.
  • Angle your knees out to the sides as you pull the stability ball in.
  • Perform 3 sets of 15 repetitions in both directions.

6. Sword Pulls

This exercise helps with shoulder external rotation and helps golfers keep the club on the correct plane at the top of their backswing.

How to Perform:

  • Start in golf posture, holding a dumbbell in your right hand and placing your left hand behind your back.
  • Internally rotate your shoulder so the thumb of your right hand points to your left hip.
  • Simultaneously extend the weight away from your body and externally rotate at the shoulder so your thumb now points behind you.
  • Perform 3 sets of 15 repetitions on each side.

7. Single-Leg Squat With Rotation

This is one of my favorite golf swing exercises. It can be done with a golf club, just your body weight or additional weight to improve balance and stabilization while resisting movement.

How to Perform:

  • Standing on one leg, squat down as far as possible.
  • Simultaneously rotate your torso to the standing leg side.
  • For example, try to turn your left shoulder to line up over your right foot at the bottom of the motion.
  • Perform 3 sets of 10 repetitions on each side.

8. Medicine Ball Multi-Directional Step

This exercise simulates the golf swing with added weight to improve strength and rotational power.

How to Perform:

  • Stand with your feet together holding a medicine ball in front of you (pointing towards the hole).
  • Initiate the motion by swinging the ball back and immediately stepping forward.
  • Your front foot should be down, and your weight should transfer to that side by the time the ball finishes its backswing movement.
  • Swing your arms down and throw the ball out in front of you.
  • Perform this motion at golf swing speed, throwing the ball as far and as hard as possible.
  • Perform 3 sets of 10 repetitions on each side.

9. Cable Lawn Mower Pulls

This is a great exercise for learning how to create torque from the ground up, by not allowing your weight to shift.

How to Perform:

  • Stand facing the weight stack in golf posture.
  • Grab the handle of the low cable with your right hand.
  • Start the motion with a push of the floor and a rotation of your hips to the right.
  • Immediately follow with a pulling and rotating motion of your upper body and arm.
  • This exercise should be done as fast and explosively as possible.
  • Perform 3 sets of 10 repetitions on both sides.

10. Cable Wood Chops

Wood chops mimic the motion of a golfer’s swing, helping to build strength and mobility in the core, shoulders and back.

How to Perform:

  • Attach a handle to the top setting of an adjustable cable machine.
  • Stand next to the machine with your feet shoulder-width apart.
  • Extend your arms up and grab the handle with both hands above one shoulder.
  • With your arms fully extended, pull the handle down and across your body to your opposite side.
  • This exercise should be done as fast and explosively as possible.
  • Perform 3 sets of 10 repetitions on each side.


Photo Credit: Getty Images // Thinkstock

One simple exercise for more clubhead speed

As you close out the year and take heed of things you can do to improve your golf swing in 2017, an area that can never get enough attention is the region from your stomach to the base of your hips. There are countless exercises that improve core strength, allowing you to swing a club faster without losing your balance; and hip mobility, allowing you to clear your pelvis out of the way on the downswing quick enough so that your arms and club can swing through quickly and powerfully. But there aren’t many that accomplish both at the same time.

Since my work-out sessions are all about efficiency, I’ll often take standard exercises and add another component to train multiple muscle groups at the same time. Below is one of my favorites. It’s a standard physio-ball plank—great for core stability—combined with hip rotations—great for pelvic mobility. This exercise will allow you to keep your upper body nice and stable while you fire your hips toward the target to start the downswing. If you’ve ever watched Rory McIlroy swing down in slow motion, take note of his hip rotation (see animation above). It’s very fast, clearing the way for the club to swing down into the ball on the proper path as fast as he wants to swing. And that means more yardage.

Related: Rory McIlroy’s 5 Keys To Rip Your Driver

Click on the video below to see me demonstrate the physio-ball plank with hip rotation. Once you get a feel for this exercise, you can do it faster and faster to turn it into a cardio workout as well.

Watch the video: Tour Pro Hip Speed


Exercises to Help Improve Your Golf Swing

Exercises to Help Improve Your Golf Swing

There’s a ton out there on ways to strengthen your grip, more effectively position the club face, or the
best stance to adopt, all in an effort to enhance your swing. And certainly, such tips are worth intuiting.
But how about your exercise regimen? Believe it or not the daily workout that you do can have an
impact on your swing. It’s about understanding what muscle groups to train, how to maximize the value
of your exercise moves within the context of your golf game, and even knowing how often to exercise.
As we are invested in the overall health and fitness of golfers, we wanted to offer some tips on workout
practices that you can start implementing today in order to help improve that swing and thus lower that
1) Core Conditioning. Much of the power behind your swing comes from the core. On many of us,
the core tends to be one of our weakest areas unfortunately. And so, working on core
conditioning not only brings more power to your swing, but it also helps prevent potential
injury. Begin with something as simple as a plank and work up from there. Glute Bridges are also
a great go-to core exercise. Lie on your back with your knees bent, and then simply lift your hips
off the ground, forming a straight line with your knees and shoulders. Make sure to keep your
abs tight as you hold the bridge. You can also add weight to make it more challenging.
2) Hip Moves. The mobility of your hips helps to increase the speed of your swing, improve
rotation and solidify your overall power. That said, depending on your job (especially if you tend
to sit for long periods of time), your hip flexors can become inordinately tight; it is thus critical to
loosen them up. One exercise that can help with this: Lunging Hip Flexor Stretch—kneel with
one knee on the floor and the other at a 90 degree angle in front of you. Lean forward then into
your right hip. Hold this for a minute and then rotate to the other side.
3) Strengthen those Arms. When it comes to the perfect swing, strength does matter, and
increasing your arm strength can definitely impact your game. That’s not to say that you have to
be a body builder, but minimizing flab and adding more muscle will go a long way toward
achieving that ultimate drive. Arm strengthening exercises can be as basic as a simple set of
pushups, to bicep curls, to lateral raises in which, standing with your feet shoulder width apart,
holding a dumbbell in each hand, you then proceed to lift your arms to shoulder height and then
slowly bring them back down.
Certainly there is a great deal more you can do by way of a workout in order to enhance your golf swing.
But the point is, that it’s not just about the mechanics of golf itself, it’s also about how you train your
body when you’re not on the lynx so as to strengthen those muscles necessary for optimal results.

Are you a woman who enjoys playing golf? Want to improve your swing and take your game to the next level? Here at Swing Control, we advocate the importance of wearing the right outfit, such as women’s golf bottoms that won’t hinder your movements or make you feel uncomfortable. This helps you avoid one of the most annoying distractions on the golf course and to focus on your game instead. But aside from getting yourself acquainted with the right kind of golf wear, you also have to spend some time at the gym.

You read it right – the gym.

When it comes to golf, improving your games takes more than just practicing your swings. You may be standing still lining up your shots but swinging engages key muscles in your body. You need all the strength and flexibility to add distance to your drives and improve your control. Doing certain gym workouts helps you achieve these goals.

Another thing people don’t often consider is the fact that the dominant side of your body does most of the work when playing golf. That could cause muscle imbalance later on, which could affect your long-term weight distribution and even cause injuries due to uneven tension on the body. Fortunately, regular exercises at the gym can help prevent it from happening.

So which gym workouts work best for improving your golf game? Let’s check them out.


Deadlift engages a lot of core muscles in your body, but most importantly, it helps you work out your glutes. More power in your glutes means you can enhance your hip turns during a swing and have a better burst of strength.

How to do it:

  • Feet and arms at shoulder width apart, bend your knees and grip the barbell bar.
  • Lift your chest and straighten your back, then pull the bar.
  • Assume a straight standing position as you lock your hips and knees.
  • Push your hip back before bending your knees to put the bar down.
  1. Planks

Simple but effective, planks are meant to strengthen your core, your abs. A stronger, tighter core greatly reduces the risk of back injury when swinging and allows you to snap your torso faster, resulting in more powerful swings.

How to do it:

  • Get down facing the ground with your elbows bent underneath.
  • Raise your body until you’re supported only by your elbows and toes. Keep your back straight.
  • Hold for an entire minute before lowering your body.


Lunges improve the strength of the lower legs and ankles, keeping them balanced. Depending on your dominant side, you will have to put more work on the less dominant leg to prevent muscle imbalance.

How to do it:

  • Keep your upper body straight, your shoulders back, and your chin up.
  • Step forward with one leg, and lower your hips until both knees are bent at 90 degrees. Don’t let the rear leg’s knee touch the floor.
  • Push up with your front leg and repeat the same for the other leg

Seated Row

A great workout for your back and shoulder muscles, seated row reps help you attain proper posture, which is an essential part in making repeated, consistent swings. This is especially important for extended games which could tire out anyone with a bad back.

How to do it:

  • Sit in position with your shoulders back.
  • Grab the cable handle with one or both hands.
  • Pull the cable by leaning back, as if rowing a boat.

Wall Shoulder Stretch

Stretching your shoulders can improve its flexibility, giving your arms a wider range of motion and helps relieve tension built up from repeated swings. It’s also one of the most important gym workouts that you can do almost anywhere!

How to do it:

  • Stand next to a wall with feet shoulder width apart
  • Straighten out the arm closer to the wall; press your palm and shoulder against the wall and keep your arm straight.
  • After 30 seconds, repeat with the other arm.

You can also look for more specific gym workouts if you need to target specific areas of your body (for example, if you need a stronger grip or power on one arm). There are plenty more gym exercises that you can do to further enhance your power, balance, and strength, but these five gym workouts are a must if you want a good start.

Fitness Friday: 5 Exercises Modified For Golfers

Push-ups are great. So are planks. Deadlifts do wonders for the posterior chain of muscles. And seated torso twists are terrific for mobility and core strength. There’s a reason some exercises stand the test of time and others—like crunches, for example—get mothballed. Form follows function is an architecture term that means the design of the building is determined by its purpose. A building with 200 rooms could be ideal for a hotel. A building with lots of open space could be ideal for an office. So when science and observation debunk the effectiveness of a crunch, or upright rows or behind-the-neck shoulder presses, it’s because the form of the exercise does not positively impact the function.

If you believe in the FFF concept, then you might be ready to take some traditional exercises and change their form to make them better suited to the function of enhancing your golf swing. Here are five you can experiment with and what the wrinkle in technique can do for your game.

1) One-legged push-ups. A standard push-up is terrific to strengthen a number of muscles on the anterior and posterior side of your upper torso. You’ll need that strength for better golf posture, a more powerful swing, and the ability to stop the club’s motion safely. But what if you could add a little lower-body work to the exercise? That’s what happens when you get into your push-up position and then raise one leg off the ground—and keep it there. Now you’re also strengthening the glutes (butt), quadriceps (front of thighs) and hamstrings (back of thighs). You’re also fire the core muscles to keep the body stable while it awkwardly balances on one leg.

2) Speed planks. The problem with traditional planks, says Golf Digest fitness advisor Ben Shear, is that your arm and shoulder muscles tire much faster than your abdomen muscles, so there comes the law of diminishing returns in doing them. A better version is the speed plank I demonstrate (see the video) where you reach out and tap the ground in front of you and then to the sides by alternating hand positions. The woman in the photo above is reaching outward, but speed planks require you to tap the ground, too. This exercise adds a cardio component to the exercise and makes the muscles of the abdomen work much harder than if you stayed in a static planking position, thus they fatigue quicker.

Here’s a video demonstration of speed planking:

3) One-legged Romanian deadlifts with arms extended. Deadlifts are terrific to build muscle around the butt and upper legs. They also help promote better posture when you swing the club by nature of the movement. Romanian deadlifts also give you the added benefit of setting the body in a good, hip-hinged, athletic posture at the start. So to make this exercise even more beneficial for golfers, adding arm extensions outward as you hinge forward will help strengthen the erector spinae and other key muscles around the middle of your back. This will help protect your back from injury and help increase rotation. It also improves shoulder mobility so you can swing easily on plane. You can do these extensions with a weighted bar or stretch band for an additional challenge.

4) Torso rotations with a bar or club. The problem with using a dumbbell or medicine ball when you rotate from side to side is that it’s easy to cheat. The purpose of this exercise is to increase strength and flexibility in the core muscles, particularly the obliques (sides of your torso). But if you look at this traditional medicine-ball rotation,

you can see that all the woman has to do is shift her arms from side to side. She does a decent job of rotating her torso, but you can ensure you do an even better job by pinning a weighted bar or golf club across your chest and rotating back and forth while keeping it there. You can even do this from a standing position (above photo). If you can train your body to get the brunt of its rotation through the use of the obliques, you’ll swing better and avoid lower-back injuries.

5) Reverse chop: Training the muscles to work in diagonal patterns is key for good golf, and chops certainly are a good exercise for that. You know what’s better? Reverse chops. Not only do they train this cross-body pattern, from low to high, they also help ingrain the feeling of moving from a squatted, bent-legged position to one of complete extension just as you would going from downswing to finish during the golf swing. You’re learning how to “load and explode” using ground force to create clubhead speed. Give it a try.


Exercises for golf swing

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