5 strength training exercises for golfers
By Anthony Vergne, PTA, TPI certified, VRS certificate | Biltmore Foothills
Strength training is an important part of any golfer’s fitness routine. It can help you improve your power, distance and accuracy and reduce your risk of injury. Here are a few strength training exercises for golfers that you can do to improve your back and leg strength:
Back exercises to maintain posture during the swing
- Years of stretch: This exercise helps improve the flexibility of your lat muscles, which are located on the sides of your back. To perform a lat stretch, stand with your feet shoulder-width apart and reach your right arm up and above your head. Bend at the waist and reach your right hand toward your left toes. Hold the stretch for 30 seconds and then repeat on the other side.
- Resistance to a backswing: This exercise helps strengthen the muscles in your back that are used during the backswing. To perform a resistance backswing, stand with your feet shoulder-width apart and hold a resistance band or cable in each hand. Anchor the bands or bar at shoulder height. Hold the ends of the bars in your hands and start in the address position. Make a slow and controlled backswing, keeping the bands tight. Return to address position and repeat for 10-12 reps.
- Resistance to downswing/follow-through: Hold the handle with both hands and adopt your golf grip. Transition into the downswing by shifting your weight from the back foot to the front foot. Turn your hips and torso aggressively toward the machine and pull the handle against the cable resistance with both hands. This movement strengthens the muscles used in the downswing, promoting a powerful and controlled swing. Fully extend your arms and rotate your upper body toward the machine as if you were completing the golf swing.
Leg exercises for hip flexibility and strength
- Anti-rotation lunge to SLS: This exercise helps improve your hip stability and strength. To perform an anti-rotation lunge to SLS, stand with your feet shoulder-width apart and hold a resistance band around your waist. Anchor the other end of the band around a sturdy object at shoulder height. Step forward with your right leg and lower your body into a lunge. Keep your back straight and your core engaged. Rotate your torso to the right and keep the resistance band tight. Return to the starting position and repeat on the other side.
- Deadlift: This exercise is a compound exercise that works multiple muscle groups, including your hamstrings, glutes and back. To perform a deadlift, stand with your feet shoulder-width apart and a dumbbell in front of you. Bend over and grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Keep your back straight and your core engaged. Lift the barbell up to your hips and hold it close to your body. Drive through your heels and lift the barbell up toward your thighs. Pause at the top and then lower the barbell back to the starting position. Repeat for 10-12 reps.
You can perform these strength training exercises for golfers 2-3 times a week, with at least one rest day between workouts. Start with a challenging weight that will help you maintain good form. As you get stronger, you can gradually increase the weight.
If you have questions or concerns about strength training for golf, schedule a FREE assessment at a Foothills Sports Medicine location near you.
