Best and Necessary Exercises for Golfers: Have You Missed Them Out?

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"Necessary Exercise for Golfers"


Golf is an intricate sport and like all sports you have warm-ups or exercise that aide in the playing of the sport. With golf you can’t do any old exercise, you have to do those specifically targeting the muscles in use on the course while recreating the way you use them. Here in this post we'd discuss the best and necessary Exercises for Golfers.

Now be prepared to warm up:

The most likely physical movement necessary for building full-body strength involves properly picking up a heavy weight off the ground, and raising it above your waist, shoulders, or head. This produces muscle contractions throughout the body and provides an important gravitational stimulus for bones. Lifting heavier weight with fewer repetitions increases muscle strength and bone density, better than lifting lighter weights with higher repetitions. This full-body approach to strength is the opposite of isolation exercises—those that attempt to produce six-pack abs and bulging biceps. High-rep workouts may bulk you up, but may not be significant enough for bone health or adequate for strength gains. The typical gym workout, including free weights and the various types of high tech machines, is actually artificial because it does not mimic a natural workout.

Tests to do before considering exercising

Before exercises can be done, it’s always best to screen and see how bad or good the physical strength is, although golf is typically quite relaxing.

  • Pelvic Tilt Test: Set-up in five-iron posture with the arms across the chest. Tilt the pelvis interiorly/forwards and tilt the pelvis posterior/backwards. Is there clear ability to do both motions?
  • Toe Touch Test: Stand with the feet together and toes pointing forwards. Bend down from the hips forwards and try to tough the ends of the fingers to the tips of the toes, without bending the knees. Can the hands touch the feet?
  • Bridge with Leg Extension: Starting supine with the knees bent, feet flat, knees and feet together, and arms extended out over the chest. Lift the pelvis up off the ground. Keeping the belt line parallel to the floor, try and extend the right leg from the knee. Repeat the test on the other side. Can the test be performed for ten seconds on each side with no change in posture?
  • Lying Shoulder Mobility: Lie on your back with the arms in ninety/ninety position. Make a fist with your thumbs up. Do both of your thumbs touch the ground?
  • Trunk Rotation: Start by sitting on the corner of a square chair or stool with knees and feet together, body in an upright and erect posture and arms across the chest. You can use two golf clubs on the ground to make/extend the two 45-degree angles of the chair. Rotate the thorax both to the right and to the left as far as possible. Is the rotation 45-degrees equal on both rotations?
  • Single Leg Balance Test: Stand facing away from the corner of the wall. The shoulders should barely touch the wall and arms are down by the side of the body. Elevate one leg until the thigh is parallel with the ground. Once stable, close the eyes and see how long balance is maintained. Any repositioning of the foot and/or body (shoulders) touching the wall is considered loss of balance. Can balance be maintained on both sides for 25 seconds?

Exercises targeting the Back

On the course Late in the round, when the pressure is on, the last thing a golfer needs is to be hunched over. A strong back and shoulders provide the posture needed in the address position and the all-important ability to repeat your swing.

  • In the gym: On the golf course, back problems are as common as bogeys. Nearly every muscle in the back is employed during a swing. There are four things to remember when working on your back: stretch first, squeeze your stomach muscles while you execute the exercise (the abs muscles complement the back), exhale as you perform the rep (not after) and avoid being hunched over.
  • SEATED ROW: This is one of the best exercises for golfers. Sit tall and upright. Keep your shoulders back. Now pull the handles toward you as if you were rowing. If the machine you're using allows you to work one arm at a time, do that.

Exercises targeting the Arms

  • On the course: Strengthening your arm muscles will increase your club head speed, which will lead to increased length off the tee. Stronger arms also help you execute shots around the green and from the rough.
  • In the gym: Many arm exercises can be done without the aid of gym equipment, although it helps to have a flat bench (below left) and some dumbbells handy. It should come as no surprise that arm strength, stamina and flexibility will definitely help your game. I don't recommend using heavy weights. This will make the muscles bulky and can impede your swing.
  • TRICEPS DIP: Using a flat bench, go from a straight-arm position to having your arms bent at the elbow at a 90-degree angle, then push back up. Keep the back straight.
  • DUMBBELL SHOULDER PRESS: As you push up; keep the palms facing each other. Use a weight you can easily lift 12 to 20 times.

[Also read here: Best 5 Golf Rangefinders to Improve Your Golfing Skill and Guide for Buying the Best one for you.]

Exercises targeting the Legs

  • In the gym: The best golfers will tell you that without a solid base, their swing would crumble. Balance and strength in the thigh, calf and gluts will lead to a powerful, fluid swing. Cardiovascular exercises like jogging will help, but some weight training coupled with stretching is a must for this part of the body.
  • On the course: During the backswing, the legs are your foundation. During the downswing, the legs are the engine that powers the machine. And by the end of a round, the stamina you build in your legs can be the difference between winning and losing a match--especially if you are walking with a golf bag on your back.
  • DUMBBELL SHOULDER PRESS: Use one leg instead of two to improve strength and stability in your weaker leg. Work the thigh, calf and gluts by pushing the sled up the incline. Then repeat.
  • SINGLE-LEG EXTENSION: From a seated position, extend the legs away from the body and then back down to work the thighs.

Exercises targeting the Abs

  • In the gym: Not only do the abdominal muscles play an important role in the swing, they also complement the back muscles. Strong abs will help you get more mileage out of a bad back. Doing a lot of reps and stretches are the key.
  • On the course: The rotation of the torso is enhanced by strong abs. Strong abs increase the speed with which the body unwinds, adding distance to your shots. They also provide stamina to repeat the rotation and increase accuracy.
  • ABDOMINAL MACHINES: On the first machine start in the upright position and bring the elbows down to the knees. On the second, the lower body is still, while the upper body twists up to 90 degrees to the side.


Golf exercises are crucial for an exhilarating round of games. Without proper exercising you run the severe risk of hindering your true playing potential, as well as damaging yourself.

For more tips and tricks you may read our Golf Rangefinder Blog.

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